Stay Strong on the Court: How to Prevent
Pickleball Injuries
Pickleball is one of the fastest-growing sports in the country—and for good reason! It’s social, fun, and easier on the body than many high-impact sports. But like any activity, pickleball comes with its own set of injury risks. The good news? With a little preparation and smart play, most injuries can be avoided.
Common Pickleball Injuries
While pickleball is considered low-impact, quick bursts of movement, repetitive swinging, and sudden stops can stress the body. Here are a few injuries players may encounter:
- Sprains & Strains – Sudden direction changes can stress ligaments, muscles, or tendons.
- Tennis Elbow – Caused by repetitive paddle gripping and swinging.
- Rotator Cuff Issues – Overhead shots put strain on shoulder muscles and tendons.
- Achilles Tendonitis – Frequent starts and stops may inflame the Achilles tendon.
- Knee Problems – From patellar tendonitis (“jumper’s knee”) to meniscus tears from
- twisting.
- Carpal Tunnel Symptoms – Numbness or tingling from constant paddle gripping.
Why Stretching Matters
Stretching isn’t just a warm-up routine—it’s your first line of defense against injury. Taking just 5–10 minutes before hitting the court can:
- Increase flexibility and range of motion
- Reduce muscle tightness and strain
- Improve circulation and balance
- Help you play longer, stronger, and with less soreness afterward
Think of it as “insurance” for your game—you’re investing a few minutes to keep yourself healthy and playing for years to come.
Pickleball-Friendly Stretches
Stretching isn’t just a warm-up routine—it’s your first line of defense against injury. Taking just 5–10 minutes before hitting the court can:
- Shoulder Stretch – Pull one arm gently across your chest to loosen shoulder muscles.
- Triceps Stretch – Overhead arm bend to open up the back of your arm.
- Wrist Flexor Stretch – Extend your arm forward, palm down, and gently press fingers down.
- Chest Opener – Interlace fingers behind your back and lift slightly to expand the chest.
- Cat-Cow Stretch – On hands and knees, alternate arching and rounding your back.
- Calf Stretch – Press your heel into the floor while leaning toward a wall.
Hold each stretch for 15–30 seconds, breathe deeply, and never bounce.
Beyond Stretching: Smart Prevention Tips
- Warm up gradually—don’t jump into intense play right away.
- Wear proper court shoes for grip and support.
- Stay hydrated to keep muscles functioning smoothly.
- Rest when needed—don’t ignore persistent pain.
- Cross-train with light cardio and strength exercises to balance your body.
Play Hard, Play Smart
Remember—pickleball is about fun, fitness, and community. Protecting your body means you’ll spend more time on the court and less time sidelined by injuries. A few minutes of stretching and smart habits go a long way toward keeping you healthy, strong, and ready to play your best game.
So grab your paddle, take a deep breath, stretch it out—and enjoy every point!
