Move over, tennis! There’s a new racquet sport taking Australia by storm, and it’s called Pickleball.
If you’ve walked past your local courts recently, you might have heard a distinct “pop” sound and seen people laughing and high-fiving over a net. This quirky, fast-paced game is officially the fastest-growing sport in Australia, captivating players from the Gold Coast to the suburbs of Sydney.
But what exactly is it, and how do you play without ending up on the physio table? Let’s dive in.
🥒 What is Pickleball? A Delicious Mix of Sports
Imagine a game that is a brilliant mash-up of tennis, badminton, and table tennis. That’s Pickleball in a nutshell.
Played on a badminton-sized court with a slightly modified tennis net, players use solid paddles to hit a perforated plastic ball (think wiffle ball) over the net.
The Basics:
- The Court: It’s smaller than a tennis court, meaning there is less ground to cover.
- The Gear: A lightweight paddle and a plastic ball that travels slower than a tennis ball.
- The “Kitchen”: This is the non-volley zone extending seven feet from the net. You cannot smash the ball while standing in the Kitchen, which adds a unique layer of strategy over raw power.
👴👶 A Sport for All Ages
One of the reasons Pickleball has exploded in popularity Down Under is its accessibility.
Because the court is smaller and the serve is underhand, it is far less physically punishing than tennis or squash. This makes it perfect for older adults looking to stay active and socialise. However, don’t be fooled—it can get highly competitive! We are seeing more young people and families joining in, making it a truly multi-generational activity.
The Pickle” with Injuries: What to Watch Out For
While it is considered “low impact,” Pickleball is not “no impact.” The stop-start nature of the game and the rotational movements can catch the body off guard, especially if you haven’t been active for a while.
Here are the most common injuries we see at Precision Physio related to the sport:
1. Pickleball Elbow (Lateral Epicondylitis)
Just like tennis elbow, this is an overuse injury caused by repetitive wrist extension and rotation. The vibration from the paddle hitting the hard plastic ball can aggravate the tendons on the outside of the elbow.
2. Calf Strains and Achilles Tendinopathy
The game requires sudden bursts of acceleration and rapid lunging for the “dink” shots. This puts a significant load on the calf complex and Achilles tendon, leading to strains or tears (the dreaded “pop”).
3. Knee Ligament Sprains (MCL/LCL)
Pivoting quickly to change direction can twist the knee. If your foot stays planted while your body turns, it can strain the ligaments supporting the knee.
4. Lower Back Strain
Because the ball doesn’t bounce as high as a tennis ball, players often have to bend forward and lean awkwardly to reach low shots, placing stress on the lumbar spine.
✅ Tips for Prevention and Recovery
You don’t have to hang up your paddle! A few smart choices can keep you on the court:
- Wear Court Shoes: Do not wear running shoes. Running shoes are designed for forward motion; court shoes provide stability for lateral (side-to-side) movement and prevent ankle rolls.
- Warm Up Dynamically: Don’t just walk onto the court and start smashing. Spend 5–10 minutes doing leg swings, torso twists, and light jogging to get the blood flowing.
- Listen to Your Body: If you feel a niggle in your heel or elbow, don’t push through it. Early management is key to preventing chronic issues.
🏥 When to See a Physiotherapist
If you are experiencing stiffness the morning after a game, sharp pain during movement, or nagging aches that won’t go away after a few days of rest, it is time to get assessed.
At Precision Physio, we can help you with:
- Load Management: creating a plan to build your fitness safely.
- Specific Strengthening: targeting the rotator cuff, calves, and core to handle the demands of the game.
- Hands-on Treatment to relieve acute pain and improve mobility.
Ready to get back on the court pain-free?
Whether you are a seasoned pro or just picked up a paddle for the first time, don’t let an injury ruin your game. Contact us today to book an assessment and keep your movement precise.
Book your Precision Physio session at:
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- Precision Physio St Marys: 02 9623 2220
- Precision Physio Concord: 02 9736 3950
- Precision Physio Mt Druitt: 02 9188 2552
