Why do pickleball injuries happen?
Pickleball looks gentle, but it is full of quick starts, sudden stops, lunges and small steps backwards. It is also a new sport for most Ipoh players, so bodies that have not done these movements in years are asked to do them fast. Newcomers also play in the evening after a day of sitting.
The surface matters too. Hard courts do not forgive a twist or a fall. Mix in heat, sweat and enthusiasm, and the ankles, calves and wrists take the strain.
Which injuries are most common?
- Ankle sprains from lunging and side steps. See ankle sprain.
- Calf and Achilles strains from pushing off or backpedalling. See Achilles tendon pain.
- Knee pain from twisting and deep lunges. See knee pain.
- Wrist fractures and sprains from falling onto an outstretched hand.
- Elbow and shoulder soreness from gripping hard and swinging with the arm alone.
- Low back pain from bending and twisting.
Most of these are avoidable with a few habits.
When should you see a doctor?
See a doctor the same day for a sudden pop in the back of the leg, for a swollen or deformed wrist, or for an ankle you cannot stand on. Go to the emergency department for a head knock, chest pain or a fall followed by severe pain in the hip.
Rest alone is not enough for these. They need assessment first.
What is a quick warm-up?
Spend ten minutes before the first point.
- Walk or jog gently for two minutes.
- Do ankle circles, leg swings and heel raises.
- Take deep, slow lunges and side steps.
- Roll the shoulders and swing the arms.
- Hit a few easy shots from the baseline, then closer.
Warm-ups matter more when the body is not used to the movements.
How can you protect your body on court?
- Wear court shoes with grip, not running shoes with a high heel and a soft sole.
- Move forwards and sideways where you can. Backpedalling is a common reason for falls and Achilles strains.
- Take small steps rather than one big stretch.
- Rest between games, and do not play through sharp pain.
- Stretch the calves after play and strengthen the ankles and hips at home.
- Build the number of games gradually.
What does the Ipoh climate change?
Play early in the morning or in the evening and keep water within reach. Wet, humid courts are slippery, and tired players trip more. If you have a medical condition, check with your doctor before heavy play in the heat.
Players who start in their fifties or sixties should think about bone health and balance too. Our page on exercise and osteoporosis is a good starting point.
How does physiotherapy help?
We check the injured area, find what overloaded it and build a plan that keeps you playing. We can also teach a safer way to move on court. Our sports rehabilitation is available through home visits across Ipoh now.
Our Canning Garden centre, near Fatimah Hospital, is opening soon. Home and centre prices differ and are quoted on WhatsApp.