Do you ever feel like a pilgrim stumbling toward the light when dealing with fitness and sports? There’s and ideal status projected on covers of magazines and headlining news but in reality most folks seem to have a vague idea about theories or principles. What are other people, that are effective, doing to get fit, and stay fit? Are you asking, what do they know that I don’t? What does it take to reach the pinnacle in this sport?
Injury Prevention in Pickleball
Pickleball is no exception. There are the beginners and there are the mediocre, but above all are the pedestaled elite that seem to have all the answers but are reluctant to share. Injury prevention-what to look for and how to avoid impending dangers of harmful physical damage will give you knowledge and hopefully boost your advancement as you continue on with your Pickleball journey.
INJURY PREVENTION
Prevention is often the best defence against harm and reduce the incidences of injury. Information is key to staying healthy and active in sports. Dealing with injuries at the onset of pain and seeking medical advise on limitations is paramount.
COMMON TYPES OF INJURIES
Blisters, sprains, strains, and falls do happen. Moreover, the addictive nature of Pickleball can build a series of repetitive actions which can lead to a chronic injury over time. Slow and gradual onset of a chronic injury may begin with sore muscles and progressively get worse. It is usually a result of gradual and continued overuse of one particular muscle group. Look for signs of mild discomfort that becomes painful after time. This type of pain can progress to severe and may lead to permanent joint or muscle instability and disability best pickleball paddle. Common areas of pain include: shoulder, hip, knee, and back.
CARE FOR ACUTE INJURIES:
Immediate attention to injuries must take place within the first 72 hours. Healing time is reduced with correct and early onset care. The best approach is RICE:
o R – Rest: allowing injury to heal without further aggravation
o I – Ice: reducing inflammation, slow swelling, support healing
o C – Compression: pressure applied will help with swelling
o E – Elevation: raise injured area, to help blood flow away from injury. Ideally, elevate area above the heart.
CAUSES OF CHRONIC INJURIES
Chronic injuries are of the result of muscle imbalance, poor posture, and improper movement or technique. Lack of exercise or compromised muscle and skeletal systems that are not strong enough to maintain repetitive activity. Over-training without proper recovery time puts unnecessary stress on muscles and joints. Improper footwear and sometimes the surface of the playing area may not have adequate support or cushioning.
OVER-TRAINING
When the effects of your stresses – physical, social, and psychological, become too demanding, you experience one or all of these symptoms: slow healing, susceptibility to infections, loss of appetite, lethargy and an aversion to training, and/or temperamental attitude, tiredness or chronic muscle soreness. All of these may lead to injury. The old adage, “no pain, no gain”, used back in the 1970’s certainly does not apply now. If there is pain, stop! Never operate through pain.
RETURN TO ACTIVITY:
It’s very important to properly heal before returning to any game after an injury. Overall, additional injury and frustration might occur if you are not physiological and emotional ready to come back to playing. Most athletes withstand any reduction in playing or training but it’s so important for your overall health and well-being. Complete Recovery means;
100% Range of Motion (R.O.M) and strength,
Complete absence of swelling and pain,
The capacity to execute all your abilities inside pickle-ball sport.
HEAT STRESS DISORDERS
Heat cramps, heat exhaustion, and heat stroke. Acclimatize to the extremes that you might experience in competition play (even friendly matches may be stressful), wear proper clothes, and hydrate adequately. If you play indoors with restricted air conditioning or outdoors from the direct sunlight – overheating is a risk factor that may affect health with grave complications. Remember to protect your skin and eyes when playing outdoors. Wear a hat, sunglasses using ultra violet block, and sunscreen.
PRO TIPS
No one likes to think about accidents but they do occur so it’s just best to know how to deal with them.
- Every participant in game exposes themselves to risk of injury,
- Keep sport environment safe,
- Develop an injury-prevention app and an emergency action plan,
- Deal with injuries, do NOT let them be – know how to assess the seriousness of an accident,
- Take steps to reduce the chances of injury,
- Protect yourself and minimize the risk,
- Become knowledgeable about the care of self and another’s injury and acquire appropriate care as required,
- Know when to return to action after an injury.
KEY TO SUCCESS
Rest is essential to recovery and patience with an accident may mean you can find other ways to exercise or enjoy pickleball that won’t perpetuate the injury. Try refereeing, or coaching others. Take a break from competition. Heed the warning signs and do NOT ignore them.
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