Can Pickleball Hurt Your Hips? Tips to Prevent Hip Injuries When Playing Pickleball

Pickleball is one of the fastest growing sports in the US, especially amongst older adults looking for an enjoyable way to stay active. However, the repetitive movements and quick changes in direction that are integral to pickleball can put a lot of stress on the hip joints, leading to pain and injury. For pickleball players, especially those over 50, understanding how to protect the hips is essential for staying pain-free and enjoying the sport long-term.

In this article, we’ll cover the risk factors for hip injuries in pickleball and provide pro tips from coaches and physical therapists on preventing damage. You’ll learn proper warm-up and cool-down routines, strength training exercises, on-court movement techniques, gear recommendations, and more to keep your hips healthy. Let’s dive in!

Why Are Hips So Vulnerable Playing Pickleball?

The hip joint is designed for stability, not mobility. It relies on strong muscles and connective tissues to hold the ball-and-socket joint in proper alignment.

Pickleball involves repetitive hip motions like twisting, pivoting, lunging, and changing direction rapidly. This puts the hip muscles and connective tissues under immense stress as they work to stabilize the hip joint during play.

Some factors that increase vulnerability include:

Age – Joints become less flexible over time. Cartilage wears down and muscles weaken, especially if not strengthened through exercise. This decreases shock absorption.
Weak Hip Muscles – Fatigued or weak muscles can’t properly support and align the hip joint, leading to strain.
Lack of Flexibility – Tight muscles, like the hamstrings and hips flexors, increase strain on the joint.
Previous Injuries – Existing hip conditions like arthritis or impairments make the joint more prone to damage.

Without proper precautions, pickleball players are at risk of painful injuries like strains, tendonitis, bursitis and even osteoarthritis.

Most Common Hip Injuries in Pickleball

Understanding the vulnerabilities of the hip joint, here are some of the most prevalent hip injuries seen in pickleball:

Hip Flexor Strain – Overstretching of hip flexors from frequent lunging.
Hip Adductor Strain – Inner thigh muscle tears from overly wide stances.
Hip Labral Tear – Damage to rim of cartilage in hip socket, usually from trauma.
Trochanteric Bursitis – Inflammation of fluid-filled sac near outer hip bone from overuse.
Iliotibial Band Syndrome – Friction and tightness along the IT band from repetitive motion.
Hip Osteoarthritis – Breakdown of hip cartilage and bone from years of wear-and-tear.
Sciatica – Compression or irritation of the sciatic nerve that runs from lower back through hips and down legs.

Many hip injuries in pickleball involve muscle strains and tendonitis which result from overuse of the hip flexors, adductors, abductors and rotators during play. Protecting these muscles is key.

5 Tips to Help Prevent Hip Injuries in Pickleball

The good news is there are many precautions pickleball players can take to protect their hips from injury. Here are 5 pro tips:

1. Warm Up and Stretch Thoroughly

Warming up prepares the muscles for activity and increases blood flow to the joints. Make sure to walk and do full range of motion exercises before play. Dynamic stretches that move the joint through its range of motion are best.

Key areas to stretch include hip flexors, glutes, quads, hamstrings, and groin. Go slow and don’t bounce. Hold each stretch 15-30 seconds. Stretching after playing is also recommended.

2. Strengthen Your Hips, Core, and Glutes

Strong hip muscles provide crucial joint stability and protect against overuse injuries. Squats, bridges, clamshells, and resistance band exercises strengthen the muscles supporting the hips.

A strong core also reduces strain on the hips. Work on core strength 2-3 times per week with planks, bird dogs, dead bugs and other stability exercises.

3. Use Proper Movement Technique

On the court, move in control. Take smaller steps and keep your knees softly bent to absorb impact. When changing direction, step in the direction you want to go instead of twisting. Keep your center of gravity under you and bend at the hips and knees instead of the waist.

Avoid overstriding and don’t let your knees buckle inward. Maintaining balance and body control will protect your hips.

4. Wear Supportive Pickleball Shoes

Cushioned cross-trainers or court shoes provide shock absorption and ankle support, taking pressure off the hips. Make sure to replace shoes every 350-500 miles. Orthotic shoe inserts can help correct any misalignments causing hip pain.

5. Listen to Pain Signals

If your hips are hurting during or after play, back off. Playing through hip pain will only make injuries worse. Rest injured hips for a few days and consider seeing a physical therapist if the pain persists.

Avoid overtraining to allow the soft tissues time to recover between pickleball sessions. Let pain be your guide to find your limit.

Frequently Asked Questions About Hip Health in Pickleball

To expand on preventing and dealing with hip injuries in pickleball, here are answers to some frequently asked questions:

What are the primary movements in pickleball that impact hips?

The quick starts and stops, side-to-side lunges, pivot turns, and repetitive swinging motions all engage the hip muscles and connective tissues in ways they aren’t designed for. This leads to overuse issues over time.

Are there exercises to mitigate hip injury risk in pickleball?

Yes, building hip strength and flexibility through stretches, resistance band exercises, and moves like clamshells and glute bridges will stabilize the joint and reduce strain on the soft tissues. Core strength is also key.

Does age affect likelihood of hip issues in pickleball?

Absolutely. The cartilage and connective tissues around the hip joint break down with age. Older players generally have less hip mobility and strength, making the repetitive motions of pickleball harder to absorb.

Are there studies linking pickleball and hip injuries?

A 2018 study in the Orthopaedic Journal of Sports Medicine found 14.3% of injuries in competitive players involved the hips. And 15.7% of pickleball players surveyed reported sustaining injuries including hip strains and tendonitis.

How does pickleball compare to other sports regarding hips?

The quick changes in direction are similar to those in tennis, which is also associated with hip injuries. But pickleball’s smaller court means more repetitive motions packed into a shorter timeframe, intensifying the stress on hips.

Can technique modifications help hips?

Yes! Maintaining proper footwork, bending knees, stepping in the direction of movement, and avoiding over-striding limits torque on the hips. Having good balance and core strength also reduces reliance on the hips for stability.

What hip injury symptoms should pickleball players watch for?

Pain, stiffness, or aching hips during or after play are clear signs something is wrong. Popping, clicking or grinding noises from the hips could indicate cartilage breakdown or impingement issues. Recurring muscle tightness or spasms also warrant attention.

Are warm-up and cool-down routines beneficial?

Absolutely! Warming up the hips pre-play and stretching thoroughly afterwards will do wonders to keep the muscles and connective tissues flexible and healthy. This should become part of every pickleball player’s standard routine.

The Bottom Line

Pickleball is an addicting sport, but players need to be cautious of injuries like hip flexor strains, IT band syndrome, and bursitis which can develop over time. Using proper movement form, building strength, staying flexible, and listening to your body can go a long way in preventing hip pain and damage.

The benefits of pickleball are immense when it comes to staying active and social as we age. Just be smart in taking precautions for vulnerable joints like the hips. With the right preparation and preventive care, you can enjoy pickleball for many years to come!

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