How to Stay Injury-Free on the Court: Insights from Dr. Shane Woolf, Sports Medicine Specialist

November 23, 2024

Whether you’re a seasoned tennis player or a new pickleball enthusiast, proper preparation and awareness are key to staying injury-free while enjoying racquet sports. We sat down with Dr. Shane Woolf, a sports medicine specialist and orthopedic surgeon at Sports Medicine & Orthopedic Centers, to discuss common injuries and how to prevent them.

Common Racquet Sport Injuries

According to Dr. Woolf, shoulder injuries are among the most frequent issues he sees in racquet sport athletes. “We often see impingement—pain in certain positions,” he says. This is especially common for recreational players who suddenly ramp up their playing frequency and experience overuse conditions.

Other frequent injuries include:

• Tennis Elbow: An overuse injury often related to improper technique or poorly fitted equipment.
• Hip & Groin Issues: Tendinitis or groin strains, particularly in players who slide or pivot frequently.
• Back Pain: Twisting and torque from strokes can strain the lower back.
• Ankle Sprains: These are the most common injuries, often linked to improper footwear or unstable movements.
• Knee Injuries: Meniscus tears can occur from abrupt stops or pivots.

Dr. Woolf notes that skill level also plays a role. “Novice players are at higher risk because they may not have optimal body mechanics, conditioning or warm-up routines,” he says.

Pickleball-Specific Challenges

Pickleball’s recent surge in popularity has introduced new players to racquet sports. Over 90% of pickleball injuries seen in the emergency department are in athletes over 50 years of age. Sprains, strains and fractures are the most commonly occuring injuries resulting from slips, falls, or dives. “Many players are transitioning from other activities or are new to sports altogether,” Dr. Woolf explains. “This learning curve increases the risk of injuries such as ankle sprains, achilles tendon injuries, shoulder injuries, overuse conditions and even fractures, particularly when proper footwear, body control or technique is overlooked.”

How to Prevent Injuries

Dr. Woolf emphasizes the importance of preparation and proper equipment. His top tips for staying safe on the court include:

1. Learn Proper Technique: Invest in lessons to master body mechanics, ready position and strokes.
2. Use Proper Equipment: Ensure your racquet or paddle is correctly fitted for grip size and string tension.
3. Warm Up: Perform gentle dynamic stretching after an easy rally to warm up before intense play in order to get your muscles ready. Stretch the torso and upper/lower extremities.
4. Wear Proper Shoes: Avoid running shoes or sneakers with thick soles, which increase the risk of rolling an ankle, and opt for court-specific footwear.
5. Improve Fitness: Cardiovascular conditioning, strength training and resistance exercises are essential for long-term health and injury prevention. Regular vitamin D and calcium supplements can help make your bones more durable.
6. Communicate: Especially in doubles play, clear communication helps avoid accidental collisions.

“Both tennis and pickleball are fantastic for fitness and socialization,” Dr. Woolf says. “They’re sports you can enjoy at any age, but preparation and cross-training are vital for preventing injuries and staying active long-term.”

A Long-Term Perspective

Racquet sports offer physical and mental health benefits, from improved cardiovascular fitness to enhanced coordination and social connections. Dr. Woolf encourages players to build strength and balance through cross-training. “Data shows strength training reduces the risk of falls and complications as people age,” he explains.

Whether you’re a beginner or a seasoned player, taking time to prepare properly and invest in your overall fitness will pay off with more enjoyable and injury-free time on the court.

For more information or to schedule a consultation, contact Dr. Shane Woolf and Dr. Blake Ohlson at Sports Medicine & Orthopedic Centers at 843-473-4331.

Categories: Sports & Entertainment