by Mia Bremer
To misquote Oprah, “YOU get a pickle ball injury and YOU get a pickleball injury and
YOU get a pickleball injury!” The quote is questionably funny. The actuality of injuries
sustained while playing pickleball isn’t. Inevitably, injuries can happen, no matter how
in-shape you are to start with.
Because of the popularity of the sport, I’ve decided to write a series of columns
addressing some common injuries and preventative exercises to address these injuries,
starting with shoulders.
The shoulder joint is incredibly versatile and complex. The ability of the shoulder to
rotate internally and externally, move laterally and medially (across the body) and raise
and lower in place, is matched only by the super-mobile thumb joint. The reason the
shoulder joint is able to perform these complex movements is because of four small
muscles that make-up the rotator cuff; supraspinatus, infraspinatus, teres minor and
subscapularis, along with the serratus anterior which secures the shoulder blades to the
ribs.
Every time you swing the paddle during a pickleball match, you are recruiting these
muscles which are acting as movers (to swing your arm forward, or across the body for
a backhand shot) and stabilizers that keep the shoulder blade stable and keep the
humerus or arm bone from flying, literally off your body with the force. Racket sports
ask a lot of the shoulder joint, and this is why injuries are so prevalent.
Common Injuries occur because of overuse, poor form and technique, and injuries or
previous postural deviations that are exacerbated. These can include shoulder
impingement syndrome, strains and sprains, bursitis, dislocations, tendonitis, frozen
shoulder and aggravated even pain from arthritis.
If you are injured, as always, start with a visit to an orthopedist to rule out any injury that
requires surgery or extensive treatment. Often, physical therapy will be the first call to
action.
If your shoulder, however, is feeling tired or sore after a game and you are simply
looking to prevent injury before it becomes worse, here are some simple moves to help
create strength and alignment in the shoulder. (It might also be helpful to find an expert
in your community to watch your form and give some tips!)
These videos provide great descriptions of some very important exercises used to
strengthen the shoulder girdle and provide the stability the shoulder needs when
swinging a racket. Rather than create already well-done videos, I’d like to introduce you
to Six Physio (307) Six Physio – YouTube (no affiliation). They’ve put together short,
easy to follow videos that perfectly explain these movements.
Shoulder Isometrics (307) Shoulder exercise – Cuff Stuff – YouTube
Arm Opener – Thoracic Mobility (307) Arm Openers – Thoracic Spine Mobility –
YouTube
Wall Slides (307) Shoulder exercises – wall slides – YouTube
Side planks (307) Cyclist exercises: the side plank – YouTube
Posterior Shoulder Movements (307) Posterior Shoulder pain – YouTube
The shoulder exercises I’ve recommended above can be done daily. Often it takes
retraining of the muscles over time and continuing exercises and stretches even after
the pain is decreased to keep the shoulder joint healthy and strong. Next month I’ll look
at lower body injury prevention. Happy Pickleball summer!
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