Don’t Get Caught in a Pickle! Advice for Playing Pickleball Safely

The author's parents playing pickleball In Ocean Township, N.J.

The Insider:

I’m very interested in hearing your thoughts about pickleball, which is now the fastest growing sport in America.

Andrea Kwok:

Sure! Pickleball has definitely increased in popularity over the past few years.

The Insider:

Have you played it yourself?

Andrea Kwok:

I have! I enjoyed it. It’s easy to pick up, which I think is largely why it seems to have taken off recently.

The Insider:

For people who aren’t familiar with the sport, could you please explain briefly how it is played?

Andrea Kwok:

The best way that I can think to describe pickleball is part tennis, part ping-pong. It is played with a wooden paddle and plastic ball, similar to ping-pong, but on a court with a net similar to tennis. You can play singles or doubles. The size of the court is slightly smaller than in tennis, and there are additional rules that apply to the serve. However, the general object of the game is the same as tennis.

The Insider:

Physically, is it as challenging as tennis?

Andrea Kwok:

Because of the wooden paddle and plastic wiffle ball, the game is a little slower than tennis. I also found it easier to control the paddle compared to a tennis racquet and I had more control over where I was hitting the ball. I’d like to add I am a very inexperienced and poor tennis player! [AS2] 

The Insider:

Is it deceptively easy looking, though? Is that why some new pickleball players are landing in doctors’ offices?

Andrea Kwok:

Yes, it is deceptive in the sense that people seem to be lulled into thinking that it is more of a casual game than a sport. However, it requires the same quick stop-and-start movements many sports require, and these movements are also largely responsible for injuries.

The Insider:

The first friend of mine who started playing pickleball zealously hurt her leg badly.

Andrea Kwok:

Unfortunately, injury is always a risk with any sport and pickleball is no exception. There may even be a greater number of injuries associated with pickleball because it has been drawing interest from people who may not have been very active previously.

The Insider:

I’ve read that the demographic of the sport skews older, too. Is that part of it?

 

Andrea Kwok:

Absolutely. As we age, our bodies change in many ways. Oftentimes, our soft tissues like muscles, tendons, or ligaments become less pliable. That’s not to say they can’t tolerate physical activity, but it would be wise to warm them up properly before jumping into any competitive sports or activities requiring explosive movements.

The Insider:

Could you please explain to our readers how to do that?

Andrea Kwok:

Depending upon your ability level and preference, a five to ten-minute walk or a light jog followed by upper and lower body stretching would likely be sufficient. Lateral shuffling on the court would also help to warm up the hips and prepare your body for the direction changes required in pickleball.

The Insider:

What are the main kind of injuries?

Andrea Kwok:

There are two kinds of injuries that would likely result from pickleball or similar sports: acute injury and overuse injury.

Acute injuries would be a single instance that leads to a trauma of some sort. Examples likely associated with pickleball would be an Achilles tendon injury, a meniscus injury or damage to knee ligaments, or any muscle strain resulting from a quick, forceful movement.

Overuse injuries would result from repetitive movements, more akin to tennis elbow, which is essentially tendinitis of the forearm. Hip and low back pain can also occur as a result of these repetitive movements.

Warming up should reduce the likelihood of the acute injuries, and proper technique and training should minimize the risk of overuse injuries.

The Insider:

Very helpful! One last question—is there anyone who should definitely avoid this sport?

Andrea Kwok:

If you have balance impairments, any existing injury that limits mobility, recent surgery (depending on the surgery and current precautions), or any medical condition that limits participation in physical activity, I would be inclined to avoid pickleball or agility sports. However, it would be best to check with your doctor or a trusted medical provider before engaging in any new physical activity.

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Physical Therapist Andrea Kwok recommends a light aerobic warmup followed by upper and lower body stretches to avoid injuries while playing pickleball. See two short videos and photos below:

1) LATERAL SHUFFLE DEMONSTRATION

2) FORWARD AND BACKWARD JOGGING DEMONSTRATION

3) RECOMMENDED STRETCHES

Clockwise from left: shoulder stretch, calf stretch, quad stretch, pickleball equipment, hamstring stretch, glute stretch

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Andrea Kwok is the Clinical Director of SPEAR’s West 67th Street location. Andrea earned her Doctorate in Physical Therapy from the University of Delaware. During her time there, she completed a graduate assistantship in the Physical Therapy administrative office and served as class secretary. Prior to her graduate studies, Andrea graduated summa cum laude from Rutgers University with a major in exercise science and a minor in Spanish. Andrea was a founding member of the Rutgers club gymnastics team, where she served as team treasurer.

In her professional career, Andrea has experience working with a wide range of orthopedic conditions, inclusive of sports injuries, mechanical pain, neurological pain, and post-operative rehabilitation. She pursues continuing education with a manual focus, intent on refining her ability to address joint, neurodynamic, and soft tissue dysfunction. Andrea is a large proponent of injury prevention and has participated in movement screenings for high school athletes, active adults, and local residents in the community. She is committed to restoring patient strength and function through targeted exercise and movement training.