Avoiding Injury: Tennis, Pickleball & Racquetball

As the weather begins to cool down (or if you’re headed south for winter!), fall is an ideal time for racquet sports including tennis, pickleball and racquetball. 

Though these types of sports have different rules, the risks for injury are very similar. Most injuries stem from issues in one of three categories: Equipment, Mechanics or Overuse. Check out these tips to stay off the bench and avoid injury!

EQUIPMENT

• Improper footwear – 30% of leg injuries in racquet sports stem from the wrong shoes. Track shoes, basketball shoes or general “sneakers” are not made for racquet sports. Get fitted for proper shoes for your sport of choice!
• Racquet grip size – No matter your chosen sport, a racquet that is two big or two small will throw off a number of mechanics throughout your body and can lead to injury. Research sizing that is best suited to you before purchasing a racquet
• String tension – For sports like tennis that use a racquet with strings, you may be surprised to hear that the tension level affects your performance! String tension affects the force applied to your hand, wrist, arm and shoulder, so string tension that is too strong or two weak can lead to injury

MECHANICS

• Adapt for your sport – different playing surfaces, different rules and different equipment mean you have to adapt your body mechanics to the sport you are playing. If you’re used to playing tennis, racquetball will feel very different and will require a change in body mechanics
• Get help – a certified coach or sports physical therapist can help improve stroke mechanics and footwork

OVERUSE

• Insufficient warmup – Warmup should begin before ever stepping foot on the court. Getting the blood pumping and stretching key muscles can help prepare your body for activity and prevent injury
• Too many games – Racquet sports are fun! But sometimes that fun leads to too many games too quickly without giving your body time to build strength in key areas. Start with fewer games to see how you feel before jumping into more games
• Not enough recovery – Once you are warmed up and playing, it can be tempting to keep going. But it’s important to take breaks between games and also give adequate recovery time in the days after you play. “Powering through” can lead to injury if you don’t give your tissues some much-needed recovery time
• Poor nutrition – As with most sports, pairing complex carbohydrates with protein and adequate hydration are key to healthy play. This is an important step to help prepare your body for activity

By keeping these key tips in mind, you can become a more efficient player, play longer, reduce your risk of injury, and have more fun. NONE of these sports should be painful – if you feel pain at any point, you should stop playing. An experienced physical therapist can help you understand your body and make adjustments to continue playing pain-free. Contact a Renue location near you!