Pickleball: Stay in the Game, Pain-Free

Pickleball: Stay in the Game, Pain-Free

Pickleball is one of the fastest-growing sports, loved for its accessibility, social aspect, and competitive edge. However, like any sport, it comes with the risk of injuries. Whether you're a weekend warrior or a dedicated player, preventing injuries is key to staying on the court and playing your best. Here’s how you can protect yourself and keep your game strong. 

Warm-up

Jumping into a match without a proper warm-up can lead to muscle strains and joint injuries. How should you warm up?:

•  Make it functional - The types of movements you select should be related to your activity.
•  Make your stretching dynamic -  Improves flexibility and mobility, increases blood flow to the muscles, activates the nervous system and reduces risk of injury.  

Strength

Pickleball requires quick movements, sudden stops, and repetitive swings. Strengthening the right muscle groups helps prevent overuse injuries and enhances performance. Focus on:

• Leg strength – Squats and lunges to improve stability and power
• Core stability – Planks and rotational exercises for power, balance and injury prevention
• Shoulder strength and endurance – Keep your shoulders healthy and improve your power and efficiency. 

Agility and Footwork

Many pickleball injuries happen due to sudden changes in direction. Incorporate agility drills such as:

• Ladder drills for quick foot movement
• Side shuffles to strengthen lateral movement
• Single-leg balance exercises to improve stability

Choose the Right Shoes

Wearing improper footwear can contribute to ankle and knee injuries. Pickleball shoes should provide:

• Lateral support to best support your ankles
• Cushioning for impact absorption 

Make Time to Recover

Recovery is crucial to allow your body to repair, rebuild and strengthen after activity. 

• Stretch after play to maintain flexibility
• Stay hydrated and refuel with proper nutrition
• Get enough sleep to let your body recover 

Listen to Your Body

If you experience persistent discomfort, don’t ignore it. Addressing minor aches early can prevent more serious injuries. Consider seeing a physical therapist if you notice:

• Recurring joint pain
• Muscle tightness that doesn’t go away with stretching
• Difficulty with movement or stability

Work with a Physical Therapist

A movement assessment from a physical therapist can help identify muscle imbalances, mobility restrictions, and movement patterns that put you at risk for injury. At Impact Performance Physical Therapy, we offer pickleball-specific injury prevention and performance programs to keep you playing at your best.

Stay in the Game

Pickleball should be fun, not painful. By warming up, strengthening key muscles, and listening to your body, you can minimize injury risk and maximize your performance. If you want to move better, feel stronger, and play longer, we’re here to help.

Need a game plan to stay injury-free? Contact us today!