The SaddleBrooke Pickleball Association (SPA) has grown to nearly 800 members who enjoy pickleball regularly, benefiting from its low-impact, cardiovascular workout. Not only does it offer great exercise, but pickleball also encourages social interaction, making it a fun and rewarding team sport. Even though the game is relatively easy to learn, it’s important to be mindful of safety, especially for older players who may be more prone to injury.
Common Injuries and How to Avoid Them
While pickleball is easy on the joints compared to other sports, common injuries include sprains, joint pain, and falls. Wrist, shoulder, knee, and ankle injuries can occur, particularly among older players. So, how can players stay safe and continue to enjoy the game they love? There are a few simple yet effective strategies:
Don’t overdo it: Make sure to include rest days and try cross-training to avoid strain.
Use sunscreen: Protect yourself from the sun during outdoor play.
Wear proper footwear: Good shoes are essential for preventing injuries.
Stay hydrated: Drink plenty of water before and after playing.
Stretch and warm-up: Dedicate at least 10 minutes before playing to warm-up exercises to prepare your body.
Practice good technique: SPA offers classes that teach proper court movement to minimize the risk of injury.
The Role of Conditioning in Injury Prevention
Jeannette Pyle, Director of Fitness and Wellness at the DesertView Fitness Center, discussed how proper conditioning can reduce the risk of injuries. “Stretching is extremely important before playing,” she emphasized. Dynamic stretching—where you lengthen and shorten muscles—helps prepare the body for movement. “I recommend at least 10 minutes of stretching as a minimum,” she said.
Pyle also highlighted how conditioning improves players’ reaction times, especially with movements like lateral and forward-backward motions. “When you train your body to move in different directions, it becomes second nature and can help prevent injuries,” she explained.
Preventing Pickleball Elbow and Other Injuries
One common issue many pickleball players face is pickleball elbow, often caused by overuse. Pyle experienced it herself but found relief by switching to a kinetic paddle, which reduces vibration on impact. She also recommends proper conditioning, form, and using a pressure point strap for added relief.
For players who experience shoulder or wrist pain, Pyle advises paying attention to their sleeping habits. “If you’re a side sleeper or sleep with your arms overhead, it can contribute to tendinitis of the elbow,” she explained. Proper technique during play can help alleviate this issue.
Exercises to Improve Balance and Prevent Falls
Balance is key in pickleball, especially as players age. Pyle recommends cross-training and specific exercises designed to improve balance, such as resistance band training. “Good balance is critical in preventing falls,” she noted. By strengthening legs and improving agility, players can reduce their risk of accidents on the court.
Specialized Pickleball Conditioning Routine
To help players minimize injury, Pyle developed a conditioning routine at the DesertView Fitness Center specifically for pickleball. The small group class includes lateral and forward/backward movements, agility, reaction time, and general conditioning. “We’ll work on strengthening the legs, which is vital for quick movements in pickleball,” Pyle said. She suggests that players engage in resistance band and light weight training at least twice a week to improve their conditioning.
Open to Tennis and Racquet Sport Players
This class isn’t just for pickleball players—it’s beneficial for anyone who plays racquet sports, including tennis and pop tennis. “This class will help players of all racquet sports improve their movement and overall fitness,” said Pyle.
Class Details and Registration
The SGT – Conditioning for Pickleball class will be offered every Monday at 10:30 a.m. beginning in May at the DesertView Fitness Center. The class costs $10, and players can sign up via the SaddleBrooke HOA-2 website, app, or by calling the fitness center. Registration opens on Thursdays at 4 p.m. for the upcoming week.
News in Brief: SaddleBrooke Pickleball
The SaddleBrooke Pickleball Association (SPA) offers tips for playing safely and preventing injuries, such as stretching, good footwear, and proper conditioning. Jeannette Pyle, Director of Fitness and Wellness, has developed a conditioning routine specifically for pickleball players, starting in May at the DesertView Fitness Center.
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