The popularity of pickleball in the United States cannot be overstated. Between 2021 and 2022, the sport experienced nearly 40 percent growth, which is equivalent of 36.5 million total participants. A survey by YouGov, shows that 14% of Americans played pickleball at least once in that 12-month period. And over 8.5 million people played pickleball eight times or more.
It is the most popular sport in the United States for the last two consecutive years. With such an incredible surge in popularity, however, comes a surge in pickleball injuries.
In fact, according to the 2019 Journal of Emergency Medicine – Injury Epidemiology Journal, there were 9,000 pickleball injuries that presented in Emergency Rooms nationwide in 2017. In 2018, ER visits for pickleball injuries exceeded those for tennis in patients older than 60.
Protecting Your Shoulders
Although the barrier to entry into the sport is low, it doesn’t mean a new player can’t be physically prepared. The majority of reported pickleball injuries are ankle and foot related, but shoulders can also be impacted.
To prevent injuries before they happen, make certain to warm up. A lack of physical preparation, including stretching, may result in injury. This is especially important if you have previously had a shoulder injury. If you have had shoulder surgery in the past, it is best to practice your PT recovery protocols at least a few weeks before you start any new sport.
Muscles need to be long and flexible to stay healthy. Lack of use shortens the muscles. Stretching your muscles fixes the shortening that occurs with disuse and extends muscles to their full length. The more you stretch the muscles, the longer and more flexible they’ll become. That will help increase your range of motion, ward off pain, reduce the risk for injury, and improve your posture.
Some Types of Shoulder Stretches
Before stretching, warm up the muscles first to get blood and oxygen into them. You can do this simply by taking a walk, or simply rolling your shoulders backward and forward a few times.
Shoulder Stretch at Door
Photo courtesy of genie.health
This is a stretch with a hold time. Stand at a doorway either hold onto the top of the door way with your palm flat and arm all the way up, or on the side of the door way same angle. Lean into the stretch and hold.
Shoulder Stretch
Photo courtesy of genie.health
This is a stretch with a hold. Using your opposite hand, pull your arm across your chest. You should feel this stretch in the back of your shoulder. Hold for a few seconds, relax, repeat with other arm.
Shoulder Stretch with Rotation
Photo courtesy of genie.health
When standing, use a towel, strap or heavy band draped over your good shoulder down your back to your buttocks and grab onto it with your AFFECTED hand behind your back. Next, pull the towel over your good shoulder down toward your belly or up in the air lifting your AFFECTED hand up your back. Just go to discomfort. Hold for a second. SLOWLY lower. Repeat.
In Conclusion
Because playing pickleball is so fun, be aware of overuse injuries. Make certain you are using the right equipment and it certainly doesn’t hurt to have a professional lesson or two.
The shoulder is the body’s most complicated joint, it is prone to arthritis as well at tears or tendinitis in the rotator cuff. Shoulder pain can keep you from being able to play pickleball, or even raise your arm or get dressed, so it is important to be diligent with its care.
If you are experiencing shoulder pain, please call our office to schedule a consultation. We will be certain to get you back on the court in no time. Please contact our office to make an appointment at 844-746-8537 (844-SHOULDR). To learn more about our physical therapy program, visit genie.health.
Sources:
- harvard.edu
- health
- https://www.cnbc.com/2023/01/05/pickleball-popularity-explodes-with-more-than-36-million-playing.html