Three Tips to Prevent Pickleball Injuries

Pickleball is one of the fastest growing amateur sports in the nation, offering people of all ages a fun way to stay active and social.

As its popularity increases, doctors are noticing a rise in injuries.

Dr. Sandra Noon, Hawaii Pacific Health Medical Group (HPHMG) chief of primary care and an avid pickleball player, shared her top tips for staying injury-free on the court during an appearance on Hawaii News Now's Sunrise morning show.

Start Slow and Stretch Regularly

Whether you're new to pickleball or returning after a break, it's important to ease into play.

"If you haven't exercised in a while, go see your primary care physician. Make sure that your heart and lungs are OK and that you don't have any underlying issues that are going to affect your ability to play, and then stretch," Noon said. "Stretch before you play, again in between matches while you're cooling off, and after play."

According to Noon, these steps help prevent overuse injuries such as sprains and strains by maintaining the flexibility of muscles and joints.

Stay Hydrated to Avoid Heat-Related Injuries

Hawaii's sun and heated courts can quickly lead to dehydration, cramping and dizziness.

"Stay hydrated throughout play, before you play, in between matches, even after playing," Noon advised.

"Then, get into the shade," she added.

Know Your Limits and Use RICE for Recovery

Noon emphasized that overuse injuries are common, particularly for players unfamiliar with the sport's physical demands. Pay attention to your body, and if you experience soreness or strain, remember the acronym RICE.

"Rest that extremity or that part of your body. Ice for about 20 to 30 minutes, if possible. Compression such as a sleeve or ACE wrap. Then, elevation. It's all to prevent swelling, and that will help healing," Noon said.

This segment originally aired June 26, 2024, as part of the Hawaii News Now "Sunrise" Healthier Hawaii series. Watch the full broadcast here or below.

Published on: December 10, 2024