预防的重要提示 Pickleball在juries
Pickleball is quickly rising as the fastest growing sport in America, taking tennis courts by storm.
不幸的是, along with its significant rise in popularity, the game has come with an increase in pickleball injuries.
Pickleball injury statistics peaked with The Sports & Fitness Industry Association reporting an estimated increase of over 12%, especially in those over age 65, 仅2020年一年.
Although pickleball is an enjoyable sport, there are common reoccurring pickleball injuries specific to this sport. Many of these injuries are considered “overuse” injuries meaning they develop over time due to the repetitive nature of this sport.
常见 Pickleball受伤
- 阿基里斯肌腱炎: This common pickleball injury occurs with repetitive stress on the tendon, which runs down the back of your lower leg resulting in the Achilles tendon suffering multiple tears. 一旦撕裂, the Achilles tendon can develop thinner tissue lessening the strength and elasticity of the tendon. Achilles Tendonitis symptoms typically include pain in the calf and lower leg, 跟刚度, 肌腱肿胀.
- 肩膀的压力: This common Pickleball injury occurs when the tendon of the rotator cuff becomes compressed against the shoulder blade due to overuse. Shoulder strain is typically centralized in the rotator cuff area that supports the arm at the shoulder joint. Symptoms of shoulder strain include severe pain, 肩膀僵硬, and loss of strength and stretch range, which can negatively affect daily activities.
- 手腕骨折: A wrist fracture is often trickier to detect due to the less obvious nature of the injury. Symptoms include soreness and gradual stiffness of the wrist. If the pain in your wrist has not lessened within a day, take this as a sign of a fracture. Continuing your pickleball activities with this pain will lead to a more severe fracture causing long-term damage.
- Pickleball肘: Like a tennis elbow, the pickleball elbow is caused by repeated motions in the elbow. Repetitive swinging without rest weakens the elbow tendons causing this injury. Symptoms include stiffness and dull aching pain that worsens with movement around the elbow.
Ways to prevent pickleball injuries
1. 总是热身
Because pickleball involves quick and short repetitive movements, proper pickleball warm-up stretches before playing are vital to preventing you from injuries. Pickleball warm-up stretches should be performed before participating in pickleball via quick arm and leg stretches can help reduce muscle tension and rigidity. Try a simple walk to get your blood flowing and stretch muscles.
2. 穿合适的鞋子
Proper quality shoes are your foundation to prevent pickleball injuries by lowering your risk of potential foot, 脚踝, 腿部受伤, 包括扭伤, 菌株, 半月板撕裂, 在适当的支持下. Keep in mind that your shoes should be replaced after every 60 plays or every 3-4 months.
3. 休息和恢复
As addicting as pickleball is, it is important to take breaks between playing to allow your body time to rest and recuperate—especially if you are playing once a week. 不要强迫自己, as the repetitive motions in the sport lead to injuries over time because of the reoccurring movements performed during the game.
4. 保持水分
Hydration is essential in any sport, and pickleball is no exception. Regardless of the suggested average, 4-6杯水 a day if you plan on playing pickleball-- double up on your water. 一般, the sport is played outdoors, so be sure to hydrate to avoid heatstroke as a tennis courts temp is estimated as 5% hotter than the daily temp estimate.
Proper hydration is also important to prevent more strain on your muscles. This is a high movement and muscle impact sport so staying hydrated keeps you from adding strain to your muscles.
简单的说…
Taking time to understand the common pickleball injuries and 的预防措施 is always important to reduce potential injuries.
If you are possibly suffering from an injury, Dr. Corey Rosenbaum specializes in sports medicine and can help determine when you can begin safely playing pickleball again. For more information, visit FlaglerHealthOrtho.com