Even if you have arthritis, pickleball can be a lifelong sport when taking proper precautions, like stretching, purchasing proper equipment and visiting your orthopedist regularly.
May is Arthritis Awareness Month
May is Arthritis Awareness Month. Osteoarthritis is the most common form of arthritis and affects 32.5 million Americans. Often referred to as “wear and tear” arthritis, osteoarthritis develops in the hips, knees and hands most frequently. It is estimated that 78 million Americans will have osteoarthritis by 2040.
Pickleball Is America’s Fastest-Growing Sport
With more than 8.9 million players in the United States last year, pickleball is creating a nationwide sensation as the sport of choice for seniors. Community centers offer pickleball leagues, and affinity groups even plan cruises and international travel around pickleball tournaments.
Combining elements of tennis and ping-pong, pickleball uses large paddles and a perforated ball that resembles a wiffle ball. For older tennis players with knee, hip, shoulder or joint issues, this option is a wise choice, as it reduces physical stress on the body compared to traditional tennis.
Pickleball is an activity for all ages, but racket sports require adequate stretching and proper equipment, as well as doctor’s recommendations, to avoid joint injuries.
Pickleball Players Are Prone to Injuries, Sprains and Joint Strain
Due to the frequent changes in direction and pace during pickleball, injuries can occur if you lack fast reactions and decent agility. Many new pickleball players were mostly sedentary before stepping onto the court, so there is a high injury rate for the sport.
Some of the most common injuries are rotator cuff injuries or strains and sprains in the ankle or leg. In some cases, pickleball can cause fractures and concussions. Based on research from a 2019 Journal of Emergency Medicine study, experts estimated there would be more than 66,750 emergency department visits and 366,000 outpatient visits from pickleball in 2023.
Pickleball participants often omit warm-ups and continue to play through an injury. Players can also aggravate existing osteoarthritis by twisting or trauma injury, creating a flare-up (Medical Xpress).
Prepare Your Muscles and Joints before Playing Sports
Warming up and doing prehab exercises are instrumental in staying injury free when playing any sport. With a 10-minute stretch and warm-up, you can protect your joints and avoid irritating osteoarthritis or other arthritic conditions. Before playing racket sports, try the following exercises:
- Begin with a slow jog in place or jumping jacks.
- Do arm circles and shoulder rotations. Make circles larger before reversing direction.
- Extend the arms and rotate shoulders backwards and forwards.
- Do leg swings by standing next to a wall for support and swing one leg back and forth. Repeat with the opposite leg.
The important thing to remember is to begin slowly and proceed at your own pace.
“Through physical therapy, my range of motion has improved, and I’ve gradually been able to increase how often I can play,” said Carole Harland, who teaches pickleball introductory classes at Poway Adult School. “Doing dynamic warm-ups and stretching is really important because your body has to be prepared and ready for the quick movements.”
Treat Joint Injuries Immediately to Prevent Further Damage
The interconnected nature of the body means that every part impacts other regions. For example, tight gluteal muscles and hamstrings may put strain on the calves, which can make someone more prone to injure an Achilles tendon.
If you do get an injury when playing pickleball, racket sports or other physical activity, remember to use the RICE method:
Rest: Avoid using or placing weight on the injured part of the body.
Ice: Apply ice or a cold compress to the injured area for 10 to 20 minutes.
Compression: Wrap the injured area with an ACE bandage or athletic tape.
Elevation: Elevate the injured area above the heart to prevent swelling.
See an Orthopedist during Arthritis Awareness Month
Repetitive motions like wrist flicks, lunging and underhand serves can stress your joints and develop overuse injuries. If you are a new pickleball player or are interested in getting involved in racket sports, make an appointment with your orthopedist to discuss your joint health. It is essential to assess your general health, medical history, medications, activity level and past surgeries so you can stay safe in exercising.
Your doctor may recommend certain gear or equipment that will not exacerbate osteoarthritis. If you are struggling with chronic joint pain, you may want to consider a total knee or total hip replacement to relieve pain when playing sports. Waiting too long can complicate your condition, so make an appointment today so you can maintain your active lifestyle and daily activities. You don’t have to “dill” with chronic pain when playing pickleball!