Pickleball Injury Tips to Prevent Pain
Pickleball is taking the world by storm. It’s not only a great workout but a great way to make new friends and stay socially connected. The only problem with the “fun factor” of pickleball is people playing too often and then getting injured. Healthcare costs for pickleball injuries in 2023 is estimated at almost $500 million for the US! I wanna show you a way to avoid becoming part of those statistics.
Watch the video below and let me know what you think.
Give us a call if you need more clarification or need some help.
Why Pickleball Injuries Are Increasing
Pickleball is not as simple as it appears and includes sudden starts and stops, twists, lunges, and overheads. Harmful accidents are frequent due to:
- Players increase playtime too quickly
- Muscles and joints are not properly warmed up
- Recovery time between games is ignored
- Strength and balance are lacking
- Improper footwear is worn
Many players play multiple days in a row, which leads to overuse injuries rather than sudden accidents.
Common Pickleball Injuries to Watch For
Knowing the most common injuries can help you prevent them early:
- Shoulder pain from repetitive overhead shots
- Elbow pain (pickleball elbow) from gripping and swinging
- Knee pain due to quick lateral movements
- Ankle sprains from sudden direction changes
- Achilles and calf strains from pushing off hard courts
- Low back pain from twisting and bending
Ignoring early pain often leads to longer recovery times and missed play.
The Importance of Warming Up Before Playing
Among the largest errors made by the players is the failure to do a warm-up. Cold muscles are more likely to strain or tear.
Simple warm-up ideas:
- 5 minutes of brisk walking or light jogging
- Arm circles and shoulder rolls
- Gentle lunges and squats
- Ankle and calf mobility movements
A short warm-up improves flexibility, reaction time, and overall performance on the court.
Strength and Mobility Tips for Pickleball Players
Pickleball rewards fast movement and handiness. Strength and mobility assist in preventing joint injuries as well as improving balance.
Focus on:
- Leg strength for stability and quick direction changes
- Core strength to reduce back strain
- Shoulder stability to protect against overuse
- Balance exercises to lower fall risk
The short strength sessions can be significant even 2-3 times a week.
Don’t Ignore Recovery Time
Playing every day without rest increases your risk of pain and injury. Recovery is just as important as training.
Smart recovery tips:
- Take rest days between intense games
- Stretch after playing
- Stay hydrated
- Use ice or heat as needed
- Get enough sleep
Pain that lasts more than a few days is a sign your body needs attention.
Choose the Right Footwear and Court Awareness
Your shoes matter more than you think. Running shoes are not ideal for pickleball because they lack lateral support.
What to look for:
- Court shoes with good grip
- Proper arch support
- Cushioned soles for hard courts
Also, be mindful of court conditions Wet spots, uneven surfaces, or crowded courts increase injury risk.
When to Seek Professional Help
When the pain persists, and it restricts your movements or it no longer works with your daily routine, it is time to consult a professional. Small problems can be prevented before they can affect them in the long term. Cooperation with a physical therapist who has been working in this field can contribute to the improvement of movement, the elimination of imbalances, and safe re-introduction to the court.
Get Help in Newburyport & Beverly
Whether you’re already dealing with pickleball-related pain or want to prevent injuries before they start, our experienced team is here to help you stay active, confident, and pain-free on the court, proudly serving Newburyport and Beverly – call us today at 978-522-4199, 978-462-2700, or 978-522-1900 to get started.