858-877-1370Email

Free Consultation

The Dangers and Risks of Playing Pickleball: Injury Prevention Tips from a San Diego Personal Trainer

Mar 7 2025

Pickleball is one of the fastest-growing sports in the U.S., especially in San Diego, where its popularity continues to soar. Combining elements of tennis, badminton, and table tennis, pickleball is an accessible and fun way to stay active. However, like any sport, it carries inherent risks of injury, especially for players who aren’t physically prepared for the quick movements the game demands. Whether you’re a seasoned player or just starting out, it’s essential to understand the dangers and risks of pickleball—and how to prevent them.

As a personal trainer in San Diego, I work with many clients who play pickleball and have seen firsthand how important it is to be proactive about injury prevention. In this article, we’ll explore the common injuries in pickleball, key statistics, and injury prevention tips to help you enjoy the game safely.

The Growing Popularity of Pickleball in San Diego

Pickleball’s popularity has surged across the United States, and it’s no different here in San Diego. With our beautiful weather and outdoor lifestyle, pickleball is the perfect sport to stay active while enjoying the sunshine. The Sport & Fitness Industry Association (SFIA) reports that over 4.8 million people play pickleball in the U.S., and this number is rising every year. Pickleball is especially popular among older adults because it’s easier on the joints compared to high-impact sports like tennis, making it a great option for active seniors.

However, even though pickleball is considered a low-impact sport, it’s not without risks. Let’s take a closer look at the most common pickleball injuries and how you can prevent them.

Common Pickleball Injuries

While pickleball is often promoted as a sport that’s easy on the body, it’s still possible to sustain injuries. The game requires quick movements, sudden stops, and frequent lateral shifts, which can put strain on the body if you’re not properly conditioned. Here are some of the most common injuries in pickleball:

  1. Sprains and Strains: Sudden movements and quick changes in direction are a recipe for sprains and strains, particularly in the ankle, knee, or shoulder.

  2. Ankle and Knee Injuries: Pivoting and rapid lateral movements can lead to ankle sprains or knee injuries. Twisting your knee or rolling an ankle during a fast-paced rally can result in injury.

  3. Rotator Cuff Injuries: The repetitive overhead motions used in pickleball—especially while serving or executing power shots—can put a strain on your shoulder joint, leading to rotator cuff injuries.

  4. Elbow Injuries: “Pickleball elbow,” a form of tendinitis, is a common injury in players who use improper technique or overuse their arms during the game. Overhead serves or constant backhand shots can cause this issue.

  5. Back Injuries: The constant bending, twisting, and reaching in pickleball can strain the lower back, especially if you don’t maintain proper posture or warm up effectively or you sit a lot or workout a lot before playing. One scenario your back is not prepared and the other it is overworked.

  6. Head Injuries: Though less common, falls or collisions with the net post or other players can result in head injuries. Always be mindful of your surroundings when playing pickleball.

Injury Statistics for Pickleball Players

While pickleball is relatively new compared to other sports, there is a growing body of research on injury rates. Several studies and reports have sought to quantify the risks of playing pickleball. A survey conducted by the Pickleball Forum in 2022 revealed that about 25% of respondents had sustained some form of injury while playing. Among these injuries, the most common were ankle sprains, knee problems, and shoulder injuries.

  1. A study published in the British Journal of Sports Medicine in 2018 looked at injuries in pickleball players and found that 13.4% of pickleball players suffered an injury over a one-year period. The majority of these injuries were musculoskeletal, with sprains and strains being the most common.

  2. A 2021 study from the National Electronic Injury Surveillance System (NEISS) found that pickleball-related injuries have increased by 50% from 2017 to 2021, with many of the injuries occurring in players aged 65 and older. This age group is particularly vulnerable to falls, bone fractures, and strains.

  3. In a survey of over 1,000 pickleball players conducted by the Pickleball Forum in 2022, nearly 25% of respondents reported having experienced some form of injury while playing. Among those who were injured, the majority cited ankle sprains, knee issues, and shoulder injuries as the most common problems.

  4. A study from the American Journal of Sports Medicine (2023) found that pickleball players in their 50s and 60s experienced a higher rate of injuries compared to younger players. This highlights the need for older players to be especially cautious and proactive about injury prevention.

Risk Factors for Pickleball Injuries

Several factors contribute to the likelihood of injury in pickleball. As a personal trainer in San Diego, I emphasize the following risk factors to my clients:

  1. Age and Fitness Level: Older players or those who aren’t physically fit may be at greater risk of injury. If you haven’t been active for a while or have a history of joint issues, it’s important to work on strengthening your muscles and improving flexibility before playing pickleball.

  2. Inadequate Warm-Up: Failing to warm up properly can leave your muscles and joints unprepared for the rapid movements and sudden stops in pickleball. A good warm-up increases blood flow to the muscles and helps prevent strains.

  3. Court Conditions: The surface of the court matters. Cracks or uneven surfaces can cause slips and falls. Always check the condition of the court before you start your game to minimize the risk of injury.

  4. Improper Technique: Using improper form, especially when serving or hitting powerful shots, can lead to injury. Overuse or poor mechanics place unnecessary stress on your joints and muscles.

  5. Playing Beyond Your Limits: Whether you’re new to the game or a seasoned player, playing too aggressively or pushing your body too hard can increase the likelihood of injury. Take breaks, listen to your body, and rest when needed.

  6. Dehydration: Often, we assume we’re properly hydrated, but that’s not always the case. When muscles are dehydrated, they can’t contract or relax properly, leading to weakness, cramps, fatigue, and soreness. This happens because dehydration impairs blood flow and disrupts electrolyte balance, both of which are vital for muscle function. As a result, you may experience painful muscle spasms in areas like the quadratus lumborum, multifidi, or spinal erectors, which can become debilitating.

  7. Physical Weakness or Imbalances: Let’s face it—our bodies don’t function the same way as we age. Along with weight gain, the wear and tear on joints, particularly in the lower back, ankles, shoulders, and knees, makes us more vulnerable to injuries.

Injury Prevention Tips for Pickleball Players

As a personal trainer in San Diego, my goal is to help you prevent injuries and enjoy pickleball safely. Here are some injury prevention tips to keep in mind:

  1. Warm Up and Stretch: A proper warm-up is essential to prepare your body for the physical demands of pickleball. Focus on stretching your shoulders, hips, knees, and ankles. Dynamic stretches like leg swings and arm circles can help improve your range of motion and flexibility.

  2. Strengthen Your Core and Legs: A strong core and legs provide stability and support, reducing the risk of injury. Incorporating exercises like squats, lunges, and planks into your fitness routine can help you build the strength needed for quick lateral movements and sudden stops.

  3. Use Proper Footwear: Wear shoes designed for court sports, which offer the right combination of support, cushioning, and grip. Proper footwear helps prevent ankle sprains and knee injuries by providing the necessary stability on the court.

  4. Focus on Technique: Learning the proper form for serving, hitting shots, and moving around the court can reduce the stress on your joints and muscles. If you’re unsure about your form, consider working with a coach or trainer to refine your technique.

  5. Play at Your Own Pace: Know your limits and don’t overexert yourself. If you start to feel fatigued or experience pain, take a break. Pushing yourself too hard can lead to injury.

  6. Hydrate and Rest: Staying hydrated is essential for muscle function and recovery. Additionally, rest is crucial to prevent overuse injuries. Avoid playing for extended periods without taking breaks.

Conclusion: Stay Safe and Enjoy Pickleball in San Diego

Pickleball is an exciting and accessible sport that can be enjoyed by players of all ages and fitness levels. However, like any physical activity, it comes with the risk of injury. By staying mindful of the potential risks, warming up properly, using proper technique, and following injury prevention tips, you can reduce your chances of injury and enjoy pickleball safely.

If you’re in San Diego and looking for personalized guidance on how to improve your fitness, prevent injuries, and take your pickleball game to the next level, reach out to a certified personal trainer. Together, we can help you build the strength, flexibility, and endurance needed to play pickleball with confidence and enjoy the sport for years to come!

Optimize Your body with Personal Training:

Are you feeling weak, tired and just not yourself? Are watching your health & Fitness slip away? Maybe it’s time to enhance your Strength, Agility, Stability & Flexibility through exercises. Contact us today to schedule a consultation with John Turk, San Diego’s top personal trainer for aging professionals wanting to get their body back. Whatever your fitness goals are, we’ll create a customized plan that works for you.

Call 858-877-1370 

Visit us at www.PersonalTrainerSanDiego.com to Get Started

Partial Reps vs Full Reps vs Constant Tension: Which builds more muscle

Dec 22 2024

When it comes to building muscle, the debate between different training techniques often boils down to a few core principles: range of motion (ROM), the number of repetitions, and time under tension (TUT). Among these, three popular movement forms frequently come up in discussions: full range of motion (ROM), partial reps, and constant tension. While each has its merits, they each offer distinct benefits and target muscle growth in different ways.

To understand which of these techniques is best for building muscle, it’s essential to dive into how muscle hypertrophy works and how each of these movement forms interacts with the physiological mechanisms responsible for muscle growth.

The Science of Muscle Growth

Muscle hypertrophy, the process of increasing muscle size, is primarily driven by three key factors:

  1. Mechanical Tension: The force placed on a muscle during lifting.
  2. Metabolic Stress: The accumulation of metabolites like lactate that causes “the pump.”
  3. Muscle Damage: Microscopic tears in muscle fibers that rebuild and grow larger.

When designing a workout routine for muscle growth, these factors must be carefully manipulated. Let’s now look at how full range of motion, partial reps, and constant tension contribute to hypertrophy.

Full Range of Motion (ROM)

What is it?

A full range of motion refers to performing an exercise through the complete arc of movement, from the starting position to the end position. For example, in a barbell squat, this would mean descending all the way to parallel or lower, and in a bicep curl, it would mean extending the arms fully and bringing the barbell or dumbbell all the way to the shoulders.

How does it build muscle?

Performing exercises with a full ROM is generally considered the most effective for maximizing muscle hypertrophy for several reasons:

  • Greater Muscle Fiber Activation: A full ROM ensures that a muscle is under tension for a longer period and through more of its length. This tends to recruit a greater number of muscle fibers, especially the deeper or less activated fibers, leading to more comprehensive development.
  • Joint Health and Flexibility: Full ROM exercises often help maintain joint mobility and flexibility, as they encourage the muscles to work through their natural range.
  • Progressive Overload Potential: With full ROM, it’s easier to progressively increase load and challenge the muscle through every stage of the movement.

Limitations

While full ROM exercises are optimal for overall hypertrophy, they may not always be the most efficient choice for certain exercises or muscle groups. For example, exercises like squats, deadlifts, or overhead presses might require complex coordination or can be technically challenging when performed with maximal depth.

Partial Reps

What is it?

Partial reps involve performing only a portion of the full range of motion during an exercise. For example, in a squat, instead of going all the way down, you might stop at the halfway point. Partial reps can be used at either the top, middle, or bottom portion of a lift, depending on the goal.

How do partial reps build muscle?

Partial reps are often used to target specific portions of a muscle’s range, increase time under tension, and overload the muscle in a specific phase of movement. Here’s how they contribute to muscle growth:

  • Increased Focus on Weak Points: By performing partial reps, you can emphasize and overload a specific part of the movement where you may be weakest. For instance, if you’re strong at the top of a squat but struggle with the bottom half, partial squats in the lower range can help you build strength and muscle in that area.
  • Higher Intensity: Partial reps can be useful for training with heavier loads than you could manage with full ROM. This can lead to increased mechanical tension and potentially greater hypertrophy for certain exercises.
  • Overload Without Fatigue: By focusing on partial ranges, you can accumulate more total reps or sets, leading to increased volume without excessive fatigue from full-range lifts.

Limitations

While partial reps are excellent for strength training and for addressing weak points, they can limit overall muscle development. They don’t activate the muscle fibers as comprehensively as full ROM exercises, and the time under tension is often reduced. As a result, hypertrophy may be less pronounced when compared to full ROM training for most muscle groups.

Constant Tension

What is it?

Constant tension refers to maintaining tension on the muscle throughout the entire movement, without allowing the muscle to fully relax at any point. This can be applied to both full ROM and partial rep movements. For example, in a bicep curl, rather than letting the arms fully extend at the bottom (where there’s little tension), the goal is to keep the biceps engaged throughout the entire movement.

How does constant tension build muscle?

Maintaining constant tension on a muscle has several benefits that contribute to hypertrophy:

  • Higher Time Under Tension (TUT): Keeping the muscle under constant tension for longer periods encourages metabolic stress, which is one of the key drivers of muscle growth. The longer a muscle is under load, the more it accumulates metabolites like lactate, which contribute to muscle fiber recruitment and growth.
  • Enhanced Pump: Constant tension increases the “muscle pump” sensation, which can lead to more blood flow to the muscle and an increase in cell swelling, both of which are associated with hypertrophy.
  • Improved Mind-Muscle Connection: By focusing on tension and control throughout the entire movement, you improve your mind-muscle connection, which helps to target the muscle more efficiently and stimulate growth.

Limitations

While constant tension is great for hypertrophy, it can be difficult to maintain on compound movements that involve multiple joints. For example, during deadlifts or squats, maintaining constant tension throughout the entire movement requires a lot of focus and may interfere with the efficiency of the lift. It’s also mentally taxing to maintain tension for extended periods, especially for larger muscle groups.

Comparing the Three Techniques

Technique Pros Cons Best For
Full Range of Motion Comprehensive muscle activation, increased flexibility, better joint health, progressive overload May be challenging for weak points, may require more coordination Overall hypertrophy, joint health
Partial Reps Can overload weak points, higher intensity, improved strength in specific ranges Reduced muscle fiber activation, lower overall hypertrophy Strength training, addressing weak points
Constant Tension Increases time under tension, better mind-muscle connection, greater metabolic stress Can be difficult to maintain on compound movements, mentally taxing Hypertrophy, pump-focused workouts

Which Is Best for Building Muscle?

The best approach for building muscle isn’t necessarily a choice between full range of motion, partial reps, or constant tension—it’s about combining these techniques to maximize all three hypertrophy mechanisms (tension, metabolic stress, and muscle damage).

  • For Overall Hypertrophy: Full ROM exercises should be the foundation of your routine, as they ensure the most comprehensive muscle activation and joint health. Incorporating constant tension (where appropriate) can enhance metabolic stress and further stimulate growth.
  • For Strength and Weak Points: If you’re looking to address a weak point in your range of motion or push past a plateau, partial reps can be a valuable addition. They allow you to overload a muscle in specific positions that may otherwise be limiting.
  • For Pump and Metabolic Stress: To really emphasize metabolic stress and muscle “pumps,” adding constant tension into your training can be very effective. It increases the time under tension and enhances the feeling of fullness in the muscle.

Conclusion

There’s no one-size-fits-all answer when it comes to building muscle. While full ROM exercises are generally considered the most effective for overall hypertrophy, partial reps and constant tension also have important roles to play. By combining all three techniques—using full ROM for the majority of your lifts, partial reps to target weak points or specific ranges, and constant tension for additional metabolic stress—you can create a balanced, effective training program that maximizes muscle growth.

 

Optimize Your body with Personal Training:

Ready to enhance your training programs with grip strength exercises? Contact us today to schedule a consultation with John Turk, San Diego’s top personal trainer for aging professionals wanting to get their body back. Whatever your fitness goals are, we’ll create a customized plan that works for you.

Call 858-877-1370 

Visit us at www.PersonalTrainerSanDiego.com to Get Started

Understanding Syncope During Deadlifts: Causes and Prevention

Jul 13 2024

Deadlifts are a fundamental exercise in strength training, offering numerous benefits including improved posture, increased muscle mass, and enhanced core strength. However, some individuals experience syncope, or fainting, during or after performing deadlifts. Understanding the causes and how to prevent this can ensure a safer and more effective workout.

What is Syncope?

Syncope is a temporary loss of consciousness typically caused by a drop in blood pressure. This is especially common in powerlifting during a heavy deadlift. The system overcompensates, and just as you finish the lift, blood pressure suddenly falls. This can happen very quickly, and it’s this sudden drop in blood pressure that makes you feel like you’re going to faint. This can result from various factors, including dehydration, insufficient oxygen to the brain, or sudden changes in body position.

Why Does Syncope Occur During Deadlifts?

  1. Valsalva Maneuver: During heavy lifting, many lifters use the Valsalva maneuver, which involves holding one’s breath to stabilize the core. While effective for supporting the spine, this technique can reduce venous return to the heart, decrease cardiac output, and ultimately reduce blood flow to the brain, causing fainting.
  2. Orthostatic Hypotension: Rapid changes in body position, such as standing up quickly after a deadlift, can lead to orthostatic hypotension. This sudden drop in blood pressure can cause dizziness and syncope.
  3. Overexertion and Fatigue: Intense physical exertion, especially with heavy weights, can strain the cardiovascular system. Overexertion can lead to a temporary decrease in blood pressure and blood flow to the brain, resulting in fainting.
  4. Dehydration and Electrolyte Imbalance: Dehydration and an imbalance of electrolytes, crucial for muscle function and fluid balance, can impair cardiovascular function and contribute to syncope.
  5. Hypoglycemia: Low blood sugar levels can lead to weakness, dizziness, and fainting. This is particularly common in individuals who have not eaten adequately before a workout.

Prevention Strategies

  1. Proper Breathing Technique: Avoid holding your breath excessively during lifts. Focus on a controlled breathing pattern, exhaling during the exertion phase of the lift.
  2. Gradual Position Changes: After completing a deadlift, avoid sudden movements. Take a moment to stabilize your body and stand up slowly to prevent a sudden drop in blood pressure.
  3. Hydration and Nutrition: Ensure you are adequately hydrated before and during your workout. Consuming a balanced diet with sufficient carbohydrates and electrolytes can help maintain energy levels and prevent hypoglycemia.
  4. Adequate Warm-Up: A proper warm-up routine increases blood flow, enhances cardiovascular function, and prepares your body for intense exercise. Incorporate dynamic stretches and light cardio before lifting.
  5. Monitor Weight and Intensity: Gradually increase the weight and intensity of your deadlifts. Avoid lifting weights that are excessively heavy for your current strength level.
  6. Regular Health Check-ups: If you frequently experience syncope during workouts, consult a healthcare professional. Underlying health conditions such as heart problems or blood pressure issues may need to be addressed.

Conclusion

While syncope during deadlifts can be alarming, understanding its causes and implementing preventive measures can help mitigate the risks. By focusing on proper breathing techniques, gradual position changes, and maintaining hydration and nutrition, you can enjoy the benefits of deadlifting while minimizing the risk of fainting. Remember, safety should always be your priority during any workout routine.

By following these guidelines, personal trainers can ensure their clients have a safe and effective deadlifting experience, maximizing the benefits of this powerful exercise without the risk of syncope.

Optimize Your body with Personal Training:

Looking to maximize your fat loss and achieve your fitness goals? Contact us today to schedule a consultation with John Turk, San Diego’s top personal trainer for aging professionals wanting to get their body back. Whatever your fitness goals are, we’ll create a customized plan that works for you.

Call 858-877-1370 or Visit us at www.PersonalTrainerSanDiego.com to Get Started!

WHAT TYPE OF PERSONAL TRAINING ARE YOU LOOKING FOR?

complimentary evaluation

  • This field is for validation purposes and should be left unchanged.

recent posts

The Best Fat Burners: A Comprehensive Look at Proven Methods Through Scientific Studies

Posted: Mar. 26, 2025

Fat Loss Compounds: Exploring Their Mechanisms, Pathways, and the Latest Research Fat loss remains one of the most sought-after goals in the world of health and fitness. With countless supplements available in…read more

fearless fitness youtube

Combination Exercises

view more

Workouts

view more

Terms of Use | Privacy Policy | Terms of Sale | Release Waiver | SITEMAP | PAGES

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.