Staying Healthy During Pickleball Season: Injury Prevention Tips to Keep You on the Court
- 18 hours ago
- 4 min read
Kathy Ryan-Ceisel, PT MHS | Algonquin Sports PT
Overhead Throwing Expert-Athletic Edge and Wellness
Pickleball has become one of the fastest-growing sports in America, attracting
players of all ages and skill levels. Its social atmosphere, relatively small court size, and accessibility make it easy to start—but the quick bursts of movement, repetitive swings, and sudden directional changes can place significant stress on your body.
Whether you're a recreational player or a competitive tournament athlete, staying healthy requires more than simply showing up and playing.
At Athletic Edge and Wellness we help pickleball players prevent injuries, improve performance, and stay active for the long haul.
🏓Why Are Pickleball Injuries Increasing?
Many players underestimate the physical demands of pickleball.
The sport requires:
Explosive lateral movement
Quick acceleration and deceleration
Repetitive overhead and rotational movement
Frequent lunging and squatting
Rapid reaction times
Research shows that most pickleball injuries occur in players over age 50, often due to inadequate preparation, previous injuries, reduced balance, and insufficient strength training. Falls, overuse injuries, and tendon-related problems are particularly common.
Most Common Pickleball Injuries
🦾Shoulder Injuries
The repetitive overhead motion used during serves, overhead smashes, and aggressive drives can lead to:
Rotator cuff tendinopathy or tears
Shoulder impingement
Biceps tendinitis
Labral irritation
💪Elbow Injuries
"Pickleball elbow" is becoming increasingly common.
Common conditions include:
Lateral epicondylitis (tennis elbow)
Medial epicondylitis (golfer's elbow)
Repeated gripping and wrist motions contribute to excessive stress on the forearm muscles and tendons.
✊Wrist and Hand Injuries
Many wrist injuries occur during falls.
Other common injuries include:
Wrist sprains
Distal radius fractures
Thumb injuries
🦵Knee Injuries
Frequent pivoting and sudden directional changes can contribute to:
Meniscus injuries
Patellofemoral pain
Ligament sprains
Arthritis flare-ups
👣Foot and Ankle Injuries
The stop-and-go nature of pickleball places significant stress on the lower leg.
Common problems include:
Ankle sprains
Achilles tendinopathy or rupture
Plantar fasciitis
Calf strains
Foot and ankle injuries continue to rise as participation increases.
🔙Low Back and Hip Pain
Limited hip mobility and reduced core strength can increase stress on the spine.
Players frequently experience:
Low back pain
Muscle strains
Sciatica-like symptoms
Hip flexor tendinitis
Gluteal tendinopathy
🧎Quick 10-12 Minute Pickleball Warm-Up
Skipping your warm-up is one of the biggest mistakes recreational players make.
Research supports dynamic movement preparation over static stretching before activity. Dynamic warm-ups increase blood flow, improve mobility, and prepare your nervous system for rapid movements.
Perform each exercise for 1-2 minutes:
Brisk walk or light jog (forward and backwards)
Side shuffle run
High knee run
Butt kicker run
Arm circles, front and sideways; clockwise and counterclockwise
Torso rotations
Walking lunges with rotation
Leg swings (front-to-back)
Leg swings (side-to-side)
Ankle circles and calf raises
Before your first game, perform a few easy dinks, volleys, and groundstrokes to prepare your timing and coordination.
🧘Quick Cool-Down Routine
Recovery is just as important as preparation.
After playing:
Walk for 3–5 minutes
Perform gentle static stretches for calves, hips, shoulders, and forearms
Rehydrate
Refuel with protein and carbohydrates within 60 minutes
Use light mobility exercises later in the day
Avoid sitting in the car immediately after a long tournament without moving around first.
Top 10 Exercises to Keep You in the Game
Perform these exercises 2–3 times per week.
1. Lateral Band Walks
Targets: Glute medius and hip stability
2. Split Squats
Targets: Quadriceps, glutes, balance, and single-leg strength
3. Single-Leg Romanian Deadlifts
Targets: Hamstrings, glutes, and proprioception
4. Calf Raises
Targets: Achilles tendon resilience and lower-leg strength
5. Pallof Press
Targets: Core stability and rotational control
6. Side Planks
Targets: Obliques and trunk endurance
7. Banded External Rotations
Targets: Rotator cuff strength
8. Scapular Rows
Targets: Shoulder blade stability and posture
9. Wrist Flexion-Extension Exercises
Targets: Forearm endurance and elbow injury prevention
10. Single-Leg Balance with Turns
Targets: Balance, coordination, and fall prevention
Strength training improves movement quality, power production, and resilience while reducing injury risk. Players who only play pickleball without supplemental strength training are more likely to develop overuse injuries.
🚦Pickleball Injury Prevention Tips
Stay healthy all season by following these simple guidelines:
Warm up before every session
Increase playing volume gradually
Avoid playing through pain
Strength train 2–3 times per week
Prioritize sleep and hydration
Wear court-specific shoes with adequate support
Improve balance and mobility
Schedule recovery days
Replace worn footwear regularly
Address small aches before they become major injuries
Remember: soreness that lasts longer than 24–48 hours, declining performance, or persistent stiffness are signs your body needs attention.
🚨How Can Physical Therapy Help?
Sports Physical Therapy goes beyond simply treating pain.
A comprehensive evaluation can identify:
Mobility restrictions
Strength deficits
Balance impairments
Movement inefficiencies
Swing mechanics contributing to pain
Training load issues
Physical therapy interventions may include:
Return-to-play programming
Injury prevention strategies
Performance optimization
The goal is not only to relieve symptoms but to identify why the injury occurred in the first place.
📅 When Should You See Us?
Don't wait until you can't play.
Schedule an evaluation if you experience:
Sharper pain during or after play
Symptoms lasting more than one week
Recurring injuries
Loss of strength or mobility
Swelling or instability in a joint
Difficulty serving, lunging, or changing direction
Fear of returning to the court after an injury
Early intervention often means faster recovery and fewer missed games.
🎯Stay in the Game
Pickleball is meant to improve your health—not limit it.
With proper preparation, smart training, and early treatment when problems arise, you can continue enjoying the sport for years to come.
If pain is keeping you off the court, our team at Athletic Edge and Wellness specializes in helping active adults move better, recover faster, and return to the activities they love.
📱Ready to play pain-free? Contact us today at 224-505-3343 to schedule your pickleball performance and injury assessment. For more information on sports physical therapy, check out our blog!