Wrist Pain in Pickleball: Wrist pain is becoming increasingly common among pickleball players, especially due to the sport’s evolution. The rise in wrist flicks and rolls at the kitchen line contributes to this growing concern. Understanding the causes and treatments can help players recover and prevent future pickleball injuries.
Causes of Wrist Pain
Two main factors lead to wrist pain in pickleball players. The first is repetitive strain, which occurs when the muscles and ligaments in the wrist perform the same actions repeatedly. This microdamage builds up over time, often seen with frequent dinking, rolls, and flicks.
The second cause is an impact injury, resulting from sudden force or overuse. This can lead to sprains or strains in the stabilizing muscles of the wrist, especially when playing aggressively or gripping the paddle too tightly.
Symptoms to Watch For
Players experiencing wrist pain may notice several symptoms, including:
- Constant aching pain on top of the wrist or deep inside.
- Restricted movement, making it hard to rotate or bend the wrist.
- Weakened grip strength, affecting paddle control.
- Sharp, stabbing pain during specific movements, especially flicks and dinks.
- Popping or locking sensations if a ligament is involved, indicating a more serious injury.
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Recovery Techniques
If players deal with wrist pain after games, the first step is rest and reducing strain on the wrist. Afterward, they can perform strengthening exercises to aid recovery and prevent future injuries.
Wrist Curls
- Rest the forearm on a flat surface with the wrist facing up.
- Hold a small weight (or a pickleball paddle) and curl the wrist upward.
- Hold for a few seconds at the top, then lower slowly.
- Repeat 5 times.
Wrist Extensions
- Flip the wrist over so the palm faces downward.
- Lift the wrist upward, hold for a few seconds, then lower slowly.
- Repeat 5 times.
Wrist Twists (Pronation and Supination)
- Hold a pickleball paddle parallel to the ground.
- Slowly rotate the wrist so the paddle becomes perpendicular.
- Control the movement and repeat 5 times.
These exercises help restore strength, stability, and mobility, allowing players to return to the court without pain.
To further reduce the risk of wrist injuries, players should use a looser grip on their paddles, warm up properly before games, and consider wearing a wrist brace if they are prone to injuries.
Playing with a Wrist Injury
If experiencing mild discomfort, players may continue playing but should listen to their bodies. Pain signals injury, so resting for a few days and performing gentle exercises is wise. If pain persists or worsens, consulting a medical professional is recommended.
As wrist pain becomes a more significant issue in pickleball, understanding its causes and recovery methods is essential for players looking to stay on the court.
News in Brief: Wrist Pain in Pickleball
Wrist pain is increasingly common in pickleball players due to repetitive strain and impact injuries. Symptoms include aching pain and restricted movement. Recovery involves rest and strengthening exercises. Players should listen to their bodies and consult a professional if pain persists.
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