Preventing and Treating Pickleball Injuries: The Benefits of Kinesio and Leukotape Strapping
Pickleball, a rapidly growing racquet sport combining elements of tennis, badminton, and table tennis, has gained immense popularity among diverse age groups due to its accessibility and social nature. However, like any sport, it comes with inherent risks, particularly for newcomers who may not be accustomed to the physical demands of gameplay.
Understanding the risk of injury is crucial for both novice and seasoned players. Common injuries in pickleball can result from overuse, sudden movements, and improper techniques, often affecting the wrists, shoulders, knees, and ankles. To mitigate these risks, integrating physiotherapy into one’s training regimen is essential.
Physiotherapy offers tailored strategies for injury prevention, emphasizing strength training, flexibility exercises, and proper warm-up routines. These practices not only enhance performance but also equip players with the tools to minimize their risk of injury, ensuring a safe and enjoyable experience on the court. By fostering a strong foundation in biomechanics and movement patterns, physiotherapy empowers pickleball enthusiasts to enjoy the sport while safeguarding their health and longevity in play.
Today we will focus on one aspect of injury prevention: The use of sports strapping.
PREVENTATIVE AND POST-INJURY STRAPPING
Kinesio Tape / KT Tape Advantages:
- Pain Relief – Can help reduce pain by slightly lifting the skin away from the muscles and fascia, which helps decrease pressure on pain receptors.
- Improved Posture and Alignment – Can be applied to specific areas to gently pull muscles or joints into a more neutral position.
- Support for Injured Muscles and Joints – When applied correctly, KT Tape can provide support to injured muscles or joints without limiting range of motion.
- Psychological Benefits – For some athletes, using KT tape provides a mental boost, offering reassurance that the injured area is supported
- Waterproof
- Limited in Severe Injuries – While KT Tape can be effective for mild to moderate conditions like strains, sprains, and inflammation, it is not suitable for severe injuries like fractures, ligament tears, or dislocations.
Leuko Sports Tape Advantages:
- Strong and Rigid Support – provides firm, non-elastic support, making it ideal for stabilizing joints and limiting harmful movements.
- Effective for Injury Prevention – helps support muscles and joints during intense activities, reducing the risk of sprains, strains, and ligament injuries.
- Immobilization – for acute Injuries such as sprains or dislocations, Leukotape can be used to immobilize the affected area.
- Helps with chronic conditions – chronic instability or recurrent injuries, Leukotape provides extra support for weak or unstable areas like weak ankles or recurrent knee pain.
- Not Waterproof – Excessive sweating and exposure to moisture can weaken the adhesive, causing the tape to peel off or lose its effectiveness.
KINESIO STRAPPING
BASIC PRINCIPLES:
- For muscle support: Apply the tape along the direction of the muscle fibers, either from origin to insertion for muscle facilitation or insertion to origin to inhibit overactive muscles.
- For joint support: Tape across the joint in a way that limits unwanted movement while allowing functional range of motion
- 0-15% tension (light stretch): Used for decompression and promoting circulation, such as for reducing swelling or bruising.
- 15-25% tension: Often applied to support muscles
- 50-75% tension: Typically used for ligament and joint support in injuries such as sprains or instability.
BASIC PRINCIPLES WHEN USING A LEUKO SPORTS TAPE
- Use underwrap such as hypaflix – leukotape adhesive can easily cause skin irritation
- Joint in Neutral Position: The body part or joint being taped should be in the correct anatomical position, usually neutral or slightly flexed, depending on the injury and desired support.
- Tension Control: Leukotape has little to no stretch, so it is critical to control the tension while applying. Too much tension can restrict blood flow and cause discomfort, while too little tension may not provide adequate support.
- Overlapping Layers: When applying multiple strips, slightly overlap each strip to ensure consistent support and reduce the chance of skin pinching or blistering.
BEYOND SPORTS TAPING AND STRAPPING
To ensure you enjoy the game safely, our Clinical Director and resident Senior Physiotherapist, Michael, offers these expert tips:
Prioritise Preparation and Technique:
- Warm-up Wisely: Dedicate 5-10 minutes to dynamic stretches, focusing on your shoulders, knees, ankles, and hips.
- Strengthen Your Core: Exercises like lunges, squats, and resistance band work can significantly reduce injury risk.
- Master Your Moves: Avoid high-risk maneuvers like backpedaling. Instead, opt for sideways movement and knee bends to protect your back.
Choose the Right Gear:
- Footwear First: Invest in court shoes designed for lateral movement and stability.
- Grip Matters: Ensure your paddle fits comfortably to prevent wrist and elbow strain.
Listen to Your Body:
- Hydrate and Rest: Stay hydrated and allow ample rest between matches.
- Don’t Ignore Pain: If you experience persistent pain or discomfort, consult a healthcare professional.
Additional Tips:
- Consider Protective Gear: Wrist guards, knee or elbow sleeves can provide extra support.
- Seek Professional Guidance: If you’re struggling with a sports injury, Michael at Posture Plus can provide tailored advice and treatment.
By following these guidelines and seeking professional advice when needed, you can enjoy pickleball to the fullest without compromising your health.
About the Author
Michael Pan, Clinical Director and Registered Senior Physiotherapist
Michael graduated as a physiotherapist in South Africa in 2005. he has been involved in various sporting event and has special interest in Badminton, squash and Golf – followed by the quote you had is fine.
If you are experiencing any sporting injuries, get in touch with Michael at Posture Plus
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