Pickball Injury Prevention and Recovery Skills
Before exercise：
If you want to stay away from injury, preparation before exercise is essential, especially for the use of pickleball paddle-related protection. We have to go in three steps：
1.Targeted warm-up. First, let the body heat up through 5-10 minutes of brisk walking or jogging, and then focus on stretching the relevant parts of the pickleball paddle: wrist loops, arm circles to move the shoulders, lunges to relax the knees, tiptoe rotation to activate the ankles, repeat each action 10-15 times. A full warm-up can prepare the muscles and joints and reduce the risk of strain during the swing.
2.Choose the right pickleball paddle. Excessive pickleball paddle will increase the burden on the wrists and shoulders when swinging, and if it is too light, it may cause joint compensatory injuries due to improper force. YUDINO has launched pickleball paddles with different gradients. Players can choose according to their own strength to reduce the possibility of damage from the source of equipment. With non-slip and wear-resistant professional pickleball shoes, it can also avoid slipping during emergency stops and form comprehensive protection.
3. Physical assessment. Try to hold the racket and wave a few times before exercise. If your wrists feel tingling and your shoulders are tight, it means that your body is not suitable for high-intensity exercise. You need to reduce the intensity or pause appropriately, and do not push hard.
In motion：
During exercise, the correct use of a pickleball paddle and controlling intensity are the core of avoiding injuries.
When holding the pickleball paddle, pay attention to the way of exerting force: don't just use your wrist to “flick”, but use your waist as the axis to drive your arms and wrists to coordinate exertion, which can disperse joint pressure and reduce wrist and shoulder strain. Try to adjust the position with small steps when moving, avoid sudden turns or emergency stops, and prevent sprains of knees and ankles-these details can not only protect the body, but also improve the accuracy of pickleball hitting.
At the same time, control the length and intensity of exercise. Novices are just starting to play with pickleball paddle. It is recommended to play for 1-1.5 hours at a time, 3-4 times a week. Do not suddenly increase the number of swings; experienced players also need to step by step. If you feel your arms are sore and your grip is unstable, pause for 5-10 minutes, put down the pickleball paddle, drink water, relax your arms, and avoid fatigue caused by movement deformation and injury.
After injury：
If you are accidentally injured, proper handling and recovery can reduce the impact of the injury and allow players to pick up the pickleball paddle again faster.
Follow the principle of “PRICE” as soon as possible after injury: fix the injured area with protective gear (such as a wrist injury, wear a wrist brace, and don't hold the pickleball paddle for the time being), stop exercising and let the injured area rest; apply ice packs for 15-20 minutes each time within 48 hours, 3-4 times a day to relieve swelling; use an elastic bandage to moderate pressure and bandage, and then raise the injured area above the heart to promote blood reflux.
In the recovery stage, after the pain is relieved, those with mild injuries can simulate the movement of swinging the pickleball paddlee empty-handed, and then slowly transition to hitting the ball with light intensity to gradually restore muscle strength; Severe injuries need to follow the doctor's instructions to determine the time when the pickleball paddle can be reused, and do not exercise prematurely to affect recovery. During the period, eat more protein and vitamin-rich foods such as eggs, milk, and vegetables to ensure adequate sleep and provide energy for body repair.
To enjoy pickleball sports, health is a prerequisite. Only by choosing the right pickleball paddle and doing a good job of prevention and recovery can you feel at ease with every swing. YUDINO will continue to use professional equipment and scientific guidelines to accompany players to safely enjoy the fun of pickleball.
