Pickleball has become a favorite sport today for all ages because it is easy to play, but this makes many pickleball players subjective, leading to injuries.
Pickleball is chosen by many women for many reasons - Photo: CNSS
What are the risks of playing pickleball?
Specialist Doctor II Ngo Thanh Y - Deputy Head of the Department of On-Demand Treatment and Sports Medicine, People's Hospital 115 - said that pickleball is increasingly popular because it is easy to play and suitable for many ages.
Because it is easy to play, many people are subjective, do not prepare, and do not warm up thoroughly, leading to the risk of injury.
Some specific factors of this sport also make players susceptible to risks such as:
Because the court is small, players have to move quickly and change direction constantly in a tight space. This puts a lot of pressure on joints such as the knees, ankles and hips, which can easily lead to muscle strains or sprains.
In addition, in pickleball the net height is only about 90cm in the middle and about 100cm at both ends, significantly lower than the nets of badminton and tennis. The ball is light, often flies and bounces low, forcing players to bend, lunge (bring one leg forward and bend the knee) or squat many times.
These movements, if repeated or performed incorrectly, put a lot of pressure on the knees, hips and lower back.
In addition, the ball used to play pickleball is often light, sometimes it will be affected by the external environment such as strong winds, or rough, substandard court surfaces that change the direction of the ball, forcing the player to handle it quickly or perform unnatural movements, which can easily cause injury.
Many players have the habit of standing still waiting for the ball, but when the ball comes, they have to make sudden movements such as turning, jumping or diving to catch the ball. This increases the risk of muscle strain and joint injury because the body is not ready.
Common injuries
According to Italian doctors, there are a few common injuries when playing pickleball:
Sprains and strains : Occur when players make sudden changes of direction or move quickly in tight spaces without good control.
Movements such as lunges or vigorous twisting can easily strain or sprain the ankle and knee, and in more severe cases can cause ligament rupture or dislocation . Symptoms pain, swelling, and limited mobility in the injured area.
Tendonitis and joint pain: Repeating the same movements, such as hitting the ball with your wrist or elbow without using your entire body, can easily cause tendonitis in the elbow or wrist. Using a heavy racket or the wrong grip size also increases the risk.
Symptoms include pain in the wrist, elbow, or shoulder, especially when gripping or performing repetitive movements. Mild swelling or a burning sensation in the area of the inflamed tendon.
Lower back pain: Bending too much or maintaining incorrect posture when receiving a low ball is the main cause. Using the back muscles excessively to perform bending movements, instead of putting force on the legs, can easily cause lower back strain.
Symptoms include pain, stiffness in the lower back, difficulty bending or standing up straight after playing.
Injuries from falls or collisions : Small playing fields and close proximity between players, especially in doubles, increase the risk of collisions with teammates or falls due to slipping.
The player will experience bruising, swelling, or soreness at the site of the impact. In more severe cases, dislocations or fractures may occur.
You need to spend at least 10-15 minutes warming up your body.
Italian doctors recommend spending at least 10-15 minutes warming up, focusing on important joints such as knees, hips, ankles and wrists. Perform stretching exercises to increase flexibility and reduce muscle tension.
When playing, choose shoes with good grip, ankle support and shock absorption. Replace shoes periodically after about 6 to 12 months (depending on the frequency of play) because the soles can wear out and lose their grip.
When bending over, keep your back straight, do not hunch your back. Your legs should be slightly bent, your body weight should be evenly distributed on both legs to avoid pressure on your lower back.
When lunging, step one leg forward, with your knee at a 90-degree angle and not extending past your toes. Keep your back leg straight, with your weight on your front heel. This position takes pressure off your knees and prevents strain.
When hitting the ball, use your shoulders, hips, and legs instead of just your wrists or elbows. This not only makes your shot more powerful, but also reduces the risk of tendonitis.
Avoid standing still waiting for the ball. Always move gently, keeping your body ready to react quickly without straining your muscles.
Don't push yourself too hard, especially if you're a beginner or have been sedentary before. Rest between sets to avoid muscle fatigue.
If you feel the intensity of singles is too high, you can switch to doubles to reduce the pressure of movement and reduce the risk of injury.
Source: https://tuoitre.vn/pickleball-la-mon-the-thao-de-choi-nhung-cung-de-chan-thuong-vi-sao-20250303162719114.htm
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