How to Handle Common Pickleball Injuries

Pickleball Elbow  

Feeling an ache in your elbow after a particularly intense game? That’s likely “pickleball elbow,” caused by repetitive motion and overuse of your forearm muscles. Treatment starts with rest and ice to calm inflammation. Anti-inflammatory medication can help ease pain, and bracing your elbow during games can prevent further aggravation.  

If the pain persists, try physical therapy to strengthen those muscles. And don’t forget to ease back into play slowly; no one’s giving out medals for playing through pain!  

Achilles Tendon Injuries  

A sharp pain in your heel or calf might signal an Achilles tendon strain or, worse, a tear. For minor injuries, stop playing immediately and treat the area with rest, ice, and compression. Elevating your leg can help reduce swelling. Severe pain or inability to walk? That’s a sign to consult a medical professional right away.  

Healing an Achilles injury can take time, so be patient and avoid rushing back to the court. When you’re ready, gradual stretching and strengthening exercises will be your best friends. 

Sprains and Strains  

Twisting an ankle mid-game or pulling a muscle while lunging for that epic return can lead to sprains and strains. These injuries are incredibly common and usually not serious, but they do require proper care. Ice the area for 15–20 minutes several times a day, wrap it with a compression bandage, and elevate it to reduce swelling.  

Is the pain still lingering after a week? Consider physical therapy or chiropractic care to aid your recovery. 

Shoulder Overuse Injuries  

Shoulder pain from overuse or tendonitis can make overhead shots feel like a Herculean task. Rest is essential to give your tendons time to recover. Apply ice for the first 48 hours, then switch to heat to improve circulation. Gentle stretching and range-of-motion exercises will keep stiffness at bay. 

Once the pain subsides, strengthening exercises, like resistance band training, can help rebuild shoulder stability and prevent future issues. Ideally, you should have a PT review your mechanics when swinging overhead to avoid labrum or rotator cuff injuries.

Low Back Pain  

Low back pain is a common complaint in pickleball, especially if you’re twisting too much or neglecting your posture during play. Treating this often involves a mix of ice to bring down inflammation and heat to relax tight muscles. Alternating the two can work wonders.  

For longer-term relief, a physical therapist can guide you through exercises to strengthen your core and support your back. Focus on improving your hip mobility to take stress off of the spine.

Modern Treatment Approaches: RICE vs. MEAT  

Injury treatment has come a long way. While RICE (Rest, Ice, Compression, Elevation) has been the gold standard for years, the MEAT protocol (Movement, Exercise, Analgesics, Treatment) adds an updated approach with the goal of restoring full function more quickly.  

The RICE Protocol

RICE (Rest, Ice, Compression, Elevation) is the go-to protocol for a fresh injury:

RICE is most effective in the first 24-48 hours after an acute injury, helping to reduce inflammation and pain during the initial healing phase.

The MEAT Protocol

More recent research suggests that after the initial acute phase, the MEAT protocol (Movement, Exercise, Analgesics, Treatment) can promote better long-term healing:

The key is knowing when to transition from RICE to MEAT. Generally, after the initial swelling and acute pain phase (24-48 hours), beginning gentle movement and appropriate exercises can promote better healing and prevent muscle atrophy.

Prevention is Better Than Treatment

The best way to handle pickleball injuries, however, is to prevent them in the first place. Here’s your game plan:

When to See a Healthcare Provider

While minor aches and pains might resolve with home care, certain symptoms warrant professional attention:

Seeing a healthcare professional when engaging in a new exercise regimen can also help you prevent injuries before they occur. Consider consulting your doctor for advice as you begin your pickleball journey.

Welcome Our New On-Site Physical Therapist

Speaking of professional attention, we’re thrilled to welcome Ryan Maynes and his expert wellness team to Power Pickleball Club! Ryan, a highly skilled physical therapist and wellness professional, brings years of experience in helping athletes stay strong, recover quickly, and perform at their best. His on-site practice will offer physical therapy, massage therapy, and personal training tailored specifically for pickleball enthusiasts. Whether you’re recovering from an injury, looking to improve your mobility, or simply want to feel your best on and off the court, Ryan’s personalized approach has you covered.

The Road to Recovery

Remember that recovery isn’t just about getting back to playing; it’s about returning stronger and more resilient than before. By combining the right treatment protocols with proper rehabilitation exercises, you can build strength and flexibility that may help prevent future injuries.

Don’t let the fear of injury keep you off the courts! With proper prevention strategies and appropriate treatment approaches when problems arise, you can stay in the game and keep the pickleball mojo going. Taking care of your body and getting proper treatment for injuries helps you maintain your ability to play the sport you love far into the future.