How Yoga Helps Reduce Injuries for Pickleball Players

by Kristy Manuel

Pickleball is the fastest growing sport in the USA right now. Created in the Pacific Northwest in 1965 it’s been around awhile though in the last three years it’s seen a growth rate of 223.5%An estimated 4.8 million people were playing in 2021 whichgrew to 8.9 million in 2022. A whopping 36.5 million players were counted in 2023 and the growth is expected to continue. Pickleball is relatively easy to learn and play plus it’s a very social sport, all of which contribute to an 85% retention rate after playing it just once. An NBC News report in Feb 2024, based on an unpublished study co-authored by Dr. Eric Bowman, assistant professor of orthopedic surgery at Vanderbilt University Medical Center, found that injury rates in pickleball between 2017 – 2022 grew faster than the sport itself. This really surprised me even though I’ve had people tell me they’d been warned to stay away from the game to avoid “inevitable injury”!

Pickleball Injury Breakdown

These injury stats motivated me to create a workshop introducing simple yoga techniques to pickleball players and more importantly educate people on why yoga can play a critical role in reducing injuries in pickleball as well as other sports. First let’s look at what kind of injuries we’re seeing in pickleball. 

The most common injuries in pickleball include sprains, strains, fractures, and contusions. Lower extremity injuries, such as ankle sprains and Achilles tendon injuries, are particularly prevalent. Shoulder, wrist, and knee injuries also occur frequently. Most fractures occur during falls on the court. Back strains can also be common due to the twisting and stooping required to get to the ball. Injuries also result from being hit by the plastic pickleball moving at high speeds which can do some serious damage including contusions at the impact site. Especially concerning are facial injuries, particularly hits to and around the eyes that can lead to detached retina and sometimes vision loss if not treated. It’s for this reason protective eyewear is recommended to shield the eyes from a direct hit, even when playing indoors. A surgeon I play with in Florida mentioned his office was seeing many fractures due to people falling on balls they’ve stored in their pockets or under the legging of a skirt. This is a common practice in tennis but with the less forgiving nature of the hard plastic ball used in pickleball, it’s not advisable.

Pickleball Movement & Body Mechanics

Pickleball requires some agility on the court including lateral movements, backward and forward movement, bending the knees and leaning over to reach a low ball as well as sudden changes in direction. Shorts bursts of speed and quick stops might be needed to avoid the kitchen (non-volley zone) located 7 feet either side of the net. Although recently the largest growth in new players has been in the 18–34-year-old sector, the majority of those seeking treatment from injuries is in the 50 and older group according to a study published by the Journal of Emergency Medicine in 2020. Pickleball seems relatively easy with a smaller court area and it’s likely people seeking play for social reasons may not be warming up or training as needed.

Mental & Physical Benefits of Yoga

Here's where yoga comes in! The intersection of yoga and pickleball offers fascinating insights into how these activities can positively impact both the brain and overall mental health.Most people think first of the physical and mental benefits of yoga such as improved balance, increased strength, increased flexibility, injury prevention, lower stress and enhanced mood.These benefits are terrific, yet there are more compelling reasons for yoga to become part of the pickleball players regimen including important changes in the brain resulting in enhanced proprioception, improved brain mapping of the body and increased awareness of the body in space. A carefully crafted yoga practice focused on body sensations helps the brain to have a more accurate picture of where the body is in space and where sensations are coming from (via enhanced body to brain communication) leading to better and more efficient movement patterns. The physical nature of pickleball combined with the mindfulness and meditative aspects of yoga can lead to enhanced neuroplasticity and increased cognitive function.

In my next blog I’ll discuss the types of yoga practices suggested to feel these benefits. Spoiler alert: Not all yoga practices will result in enhanced brain body mapping!

(Originally published on July 9, 2024)