Pickleball and Your Rotator Cuff: What you Need to Know
If you’re not playing pickleball, you probably know someone who is obsessed with it.
Few sports have soared in popularity as quickly as Pickleball. In fact, participation in pickleball grew by 21.3% between 2019 and 2020, according to data from the Sports and Fitness Industry Association, with 4.2 million people playing in 2020…and that’s before a pandemic increased interest in outdoor activities.
The sport, which is a fast-paced combo of tennis, ping-pong, and badminton, is fun, social, and particularly beloved by people aged 50 and over, who want to remain active. But as pickleball’s popularity has soared, so have the number of pickleball related pains, strains, and sprains we are seeing in our practice.
One of the most commonly irritated areas for aging adults is the shoulder’s rotator cuff. And pickleball, with its hitting, sweeping, and slicing movements of the arm, can increase stress on the rotator cuff.
But that doesn’t mean we want people to stop playing pickleball! “We love an activity that keeps our patients moving and active,” says Dr. Douglas Boylan, an orthopedic surgeon who specializes in shoulders. “Pickleball has been great for so many of our patients who could no longer handle the more physical demands of games like tennis, but still wanted to play a game for fitness. Because it is so fun and fast-paced, pickleball is seen as a good time rather than a boring workout. Our goal is always for our patients to lead active and pain-free lives, and pickleball fills a void in fitness for many active adults.”
So, below we offer some information and guidelines for pickleball players to protect the rotator cuff from injury and irritation and to address issues if they arise.
What is the rotator cuff?Â
The term “rotator cuff” is a little misleading because it sounds like a singular entity. When, in fact, the rotator cuff is a complex structure that includes ligaments, tendons, and muscles that all work in together to stabilize the shoulder joint and move the shoulder through a wide range of motion.
What are common rotator cuff injuries from pickleball?
Due to its repetitive movements, and sweeping, slicing motions, pickleball can create inflammation within the rotator cuff. So, bursitis or tendonitis are common diagnoses. Additionally, rotator cuff tears don’t always happen because of one catastrophic event. Rather, little tears of the fibers over time can lead to a larger tear that becomes more painful and symptomatic.
How can you prevent rotator cuff injuries in pickleball?Â
Increasing mobility and strength in the shoulder and ensuring that you are properly “warmed up” before playing pickleball can help reduce the risk of sprains, strains, and tears in the rotator cuff. So, whether you are an avid player or a weekend warrior, you should be doing a regular routine of stretches and strengthening exercises every week. Stretches can be done without any equipment, and strengthening exercises can be done using resistance bands, weights, or body weight.
In addition, before you start playing any pickleball game, go through a dynamic range of motion for your shoulders that can include arm circles, wrist circles, and forward and backward arm swings. Start with small movements and move to larger movements as you get warmed up.
What should I do if I have pain in my shoulder after playing pickleball?
First, of all – don’t push through the pain. If the pain is not severe, you can start with conservative treatment at home. Rest the shoulder joint. Take a few days off and see if the irritation settles down. Apply ice to the area that is sore. And use anti-inflammatory medications to try and reduce pain and inflammation. If the pain persists, your shoulder and arm movements are severely limited, or the pain is keeping you awake at night, call our office and schedule an appointment for an evaluation (215-348-7000).
How are rotator cuff injuries diagnosed?Â
In our office, we would take a complete medical history, do a hands-on evaluation of the shoulder joint, and take an x-ray if warranted. In most cases, that gives us enough information to make a diagnosis and treatment plan. However, sometimes we’ll also order an MRI to get a better image of the soft tissue within the shoulder joint.
What are the treatment options for rotator cuff injuries?
There is a wide variety of injuries and issues that can occur within the rotator cuff, from irritation and inflammation to massive tears. Accordingly, we offer a wide variety of treatment options.
Conservative measures include at-home measures such as rest, ice, and anti-inflammatory medication. In our office, we can also offer pain-management injections into the joint that can significantly reduce inflammation and pain for the right patient. Physical therapy is another excellent tool for managing rotator cuff injuries, helping patients rebuild mobility, movement, and strength throughout the shoulder.
Finally, in some cases surgical intervention is required to address an issue with one or more parts of the rotator cuff. Of course, we always exhaust all conservative methods before surgery, and when surgery is necessary, we use the most advanced, minimally invasive techniques available. Dr. Kieran Cody on innovative Rotator Cuff Balloon Surgery
Is pickleball bad for my shoulders?Â
No. Pickleball has increased fitness, activity levels, and quality of life for millions of Americans. The benefits of playing pickleball far outweigh the risks of injuring your shoulder. However, you can reduce some risks by keeping your shoulders mobile and strong and addressing aches and pains before a little problem turns into a big one.
For more information about shoulder pain, rotator cuff injuries, and strength and mobility exercises, call our office at 215-348-7000.
