匹克球運動傷害之現況及預防策略

Current Status and Prevention Strategies for Pickleball Injuries

匹克球運動具備低門檻、高社交性及容易學習等特色，匹克球運動非常適合初學者，只需要短暫的學習時間即可上場比賽。美國2019-2022年參與匹克球運動人口成長40%，且近五年每年成長11.5%，但在骨科發現2020-2021年間，因匹克球運動的相關骨折增加200倍（Yasmine et al., 2024）。且近2-3年臺灣地區越來越多人參與匹克球運動，匹克球是一項極為容易上手的運動項目，可推廣至幼兒體適能、高齡長者樂活和身心障礙者的適應體育及融合運動中。工作坊集結各方資源及師資，並針對各個年齡層及背景學員進行匹克球其推廣及體驗教學，促使匹克球運動能變成固定運動之一（邱建智，2023）。因此，瞭解匹克球運動傷害的經驗是必要的，以應對臺灣正興起的匹克球運動與未來要推廣的幼兒體能、高齡長者樂活運動和身心障礙者的及融合運動。本文蒐集國內外匹克球運動傷害的相關研究，並試著找出匹克球運動傷害現況及預防策略，藉以有效降低因匹克球運動而產生的傷害。匹克球運動傷害的現況有三，一是每年因匹克球運動所造成的傷害人數倍增；二是運動傷害族群以35歲以上的中高年齡族群為主（96.2%），其中60歲以上的族群更高達65%，常見運動傷害類型為肌肉拉傷、關節扭傷及骨折等，肌肉損傷常發生於60歲以下參與者，骨折損傷常發生於60歲以上參與者；三是男性匹克球運動員較常發生肌肉拉傷或關節扭傷，而女性匹克球運動員則是較常發生骨折的狀況。為能更有效的預防匹克球運動的傷害，提出幾點預防策略，包括：個人本身因素、動作技術因素、設備因素及參與適合的賽事等，個人參與匹克球活動前，應進行適當的暖身，包括：肩部關節、股四頭肌、下肢、背部及上肢等部位伸展；匹克球動作技術上，應習慣「準備姿勢」，活動過程中避免急停動作的出現，擊球位置應在身體前方等；個人應選擇適當的裝備，包括：適合匹克球運動的球鞋、採用重量較輕的球拍等；匹克球運動員應選擇參與適合的賽事及對手，避免因運動強度過高而造成運動傷害，也應具備足夠的休息時間等，如能遵守上述匹克球運動傷害的預防策略，勢必能有效的降低運動傷害的比率。

Pickleball is characterized by its low entry barrier, high social interaction, and ease of learning, making it exceptionally suitable for beginners who can participate in competitions after only brief instruction. In the United States, participation in pickleball increased by 40% from 2019-2022, with an annual growth rate of 11.5% over the past five years. However, orthopedic studies revealed a 200-fold increase in pickleball-related fractures between 2020-2021 (Yasmine et al., 2024). Taiwan has also witnessed increasing participation in pickleball over the past 2-3 years. As an easily accessible sport, pickleball can be promoted across various populations including early childhood fitness programs, active aging initiatives for seniors, and adaptive and inclusive sports for individuals with disabilities. Workshops have integrated diverse resources and instructors to provide pickleball promotion and experiential teaching for participants of different ages and backgrounds, facilitating pickleball's establishment as a regular physical activity (Chiu, 2023). Therefore, understanding pickleball injury patterns is essential to address Taiwan's emerging pickleball movement and future promotion in early childhood fitness, active aging programs, and adaptive and inclusive sports for individuals with disabilities. This review collected domestic and international research on pickleball sports injuries to identify current injury patterns and prevention strategies, aiming to effectively reduce pickleball-related injuries. Three key aspects characterize the current status of pickleball injuries: First, the annual number of pickleball-related injuries has increased exponentially. Second, the injured population predominantly consists of middle-aged and older adults over 35 years (96.2%), with those over 60 years comprising 65% of cases. Common injury types include muscle strains, joint sprains, and fractures, with muscle injuries occurring more frequently in participants under 60 years and fractures more common in those over 60 years. Third, male pickleball players more commonly experience muscle strains or joint sprains, while female players have a higher incidence of fractures. To prevent pickleball injuries more effectively, several prevention strategies are proposed, including personal factors, technical factors, equipment factors, and appropriate competition participation. Prior to pickleball participation, individuals should perform adequate warm-up exercises targeting the shoulders, quadriceps, lower extremities, back, and upper limbs. Regarding technical aspects, players should master the ''ready position,'' avoid sudden stopping movements during play, and maintain ball contact positions in front of the body. Individuals should select appropriate equipment, including pickleball-specific footwear and lighter-weight paddles. Pickleball players should choose suitable competitions and opponents, avoiding excessive exercise intensity that may cause injuries, while ensuring adequate rest periods. Adherence to these pickleball injury prevention strategies will effectively reduce injury rates.