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Hey Picklebackers! 🏓✨

Hey PickleBackers! Ready to elevate your game and keep your body in peak condition? This week’s newsletter arms you with a solid roadmap—from strategic shot tweaks and finesse drills to mindset hacks designed to usher you from a 4.0 to a 5.0 player. Plus, we’re diving deep into the most common pickleball injuries, showing you how to prevent them, spot the warning signs early, and bounce back stronger than ever.

Lace up your court shoes and let’s get into it!

That’s your roadmap and toolkit for the week: strategy tweaks, finesse drills, and mindset hacks to fast-track your journey from 4.0 to 5.0. Make these exercises and habits part of your routine, and you’ll start seeing real gains in both practice and match play. Next week, we’ll unpack advanced footwork patterns that keep you a step ahead—and ensure you’re always in position to dominate the court.

Until then, get out there, train hard, and share your wins (and lessons learned) with our community!

Your PICKLEBACKCLUB Team 🥒🎾

🛡️ Common Pickleball Injuries: Prevention, Symptoms & Treatment

Pickleball is easy to pick up but physically demanding — especially on joints, tendons, and balance. Here are the top injuries players face, along with how to prevent them, spot them early, and treat them effectively.

1. 🦶 Ankle Sprains

• Cause: Quick lateral movement, poor footwear, or uneven surface.

• Symptoms: Swelling, bruising, pain when bearing weight, instability.

• Prevention:

  • Wear court shoes with lateral support.

  • Warm up ankles with mobility drills (e.g., ankle circles).

  • Improve balance (e.g., one-leg stance, BOSU ball).

• Treatment:

  • R.I.C.E. for 48–72 hrs.

  • Use an ankle brace or tape.

  • Gradual return to movement with ankle mobility and strength work.

• Recovery Time: 1–4 weeks depending on severity.

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2. 🔥 Achilles Tendonitis or Rupture

• Cause: Explosive movements, tight calves, lack of warm-up.

• Symptoms: Heel pain, stiffness, or a popping sensation if ruptured.

• Prevention:

  • Daily calf stretching.

  • Strengthen with eccentric heel drops.

  • Warm up thoroughly before high-speed play.

• Treatment:

  • Rest and ice daily.

  • Modify activity — avoid jumping.

  • Physical therapy if needed.

  • Ruptures require urgent medical attention.

• Recovery Time: 4–8 weeks for tendonitis; 3–6 months post-rupture.

3. 💢 Pickleball Elbow / Tennis Elbow

• Cause: Repetitive backhands, poor grip, overuse.

• Symptoms: Pain on the outside of the elbow, weak grip.

• Prevention:

  • Use proper grip size and lightweight paddle.

  • Strengthen forearm muscles (e.g., wrist curls, rice bucket).

  • Don’t overgrip — relax your hand between shots.

• Treatment:

  • Rest, ice, forearm straps.

  • Gentle stretching and eccentric wrist exercises.

  • Physical therapy if pain persists beyond 2–3 weeks.

• Recovery Time: 3–6 weeks with rest and rehab.

4. 💪 Rotator Cuff Injury / Shoulder Pain

• Cause: Repeated overhead smashes or poor form.

• Symptoms: Pain lifting arm, weakness, clicking sensation.

• Prevention:

  • Strengthen rotator cuff with band exercises.

  • Don’t over-rely on shoulder — use whole body in overhead shots.

  • Warm up thoroughly with shoulder circles and resistance bands.

• Treatment:

  • Rest, ice, and avoid overhead play.

  • Rehab with scapular and rotator cuff work.

  • PT if pain persists or worsens.

• Recovery Time: 3–8 weeks.

5. 🦵 Knee Injuries (Patellar Pain, Meniscus Strain)

• Cause: Lunging, pivoting, lack of quad/glute strength.

• Symptoms: Pain with stairs, squatting, or twisting.

• Prevention:

  • Strengthen quads/glutes (e.g., squats, bridges, clamshells).

  • Improve agility/footwork to reduce twisting.

  • Wear knee supports if you’ve had prior injury.

• Treatment:

  • R.I.C.E., followed by strengthening and mobility.

  • Avoid high-impact drills until stable.

  • Foam roll quads and IT band to relieve tension.

• Recovery Time: 2–6 weeks.

6. 🤕 Lower Back Strain

• Cause: Twisting, bending, or weak core.

• Symptoms: Tightness, spasms, or pain bending/twisting.

• Prevention:

  • Daily core strengthening (planks, bird-dog, glute bridges).

  • Improve hip flexibility with dynamic warm-ups.

  • Avoid poor posture while dinking or serving.

• Treatment:

  • Rest, heat, gentle stretching (e.g., cat-cow, child’s pose).

  • Gradual core engagement and mobility work.

• Recovery Time: 1–3 weeks for mild strain.

@dr.harrischoe

Is Pickleball 𝑫𝒂𝒏𝒈𝒆𝒓𝒐𝒖𝒔? With the increasing popularity of pickleball, the rate of injury is increasing as well. Muscle strains and spra... See more

7. 🧠 Falls, Fractures & Head Injuries

• Cause: Tripping, diving, or running backward unsafely.

• Symptoms: Sudden pain, swelling, deformity, or head impact.

• Prevention:

  • Don’t backpedal — turn and pivot instead.

  • Improve footwork and balance.

  • Stay aware of surroundings and your partner.

• Treatment:

  • If suspect fracture or concussion: seek immediate medical attention.

  • Immobilize and rest. Use splints or casts if needed.

• Recovery Time: 6–8+ weeks for fractures; longer for head trauma.

✅ Additional Prevention Tips (For All Injuries)

• Warm up properly before each session (see warm-up routine).

• Wear pickleball-specific or tennis court shoes.

• Stay hydrated and don’t skip rest days.

• Use correct grip and paddle size.

• Incorporate strength, mobility, and balance training 2–3x/week.

That’s a wrap for this week’s PLAYbook: your insider toolkit for smarter training and safer play. Put these drills and injury–prevention habits into action, and you’ll notice more consistency, confidence, and wins on the court.

Next week, we’ll continue to spotlight additional ways keeping you one step ahead of the competition and ready to dominate every rally. Until then, train hard, play smart, and don’t forget to share your breakthroughs (and battle stories) with our community!

Stay fierce,
Your PICKLEBACKCLUB Team 🥒🎾

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