At Pickle People, we’re all about helping you stay in the game, smiling, sweating, and swinging that paddle for as long as possible. That means keeping our bodies happy and healthy, so we can dink another day. In this post we’ll be focusing on physical health, and how to prevent injuries so we can play better, for longer. Keep reading for our top tips on injury prevention.
Warm Up Before Play
The most common pickleball injuries are strains and sprains, particularly around the knee joint, elbows, ankles, Achilles, and rotator cuffs. To avoid these injuries, Yale orthopedic surgeons and sports medicine specialists recommend warming up for 5-10 minutes before playing. Think of it as your body’s “hello!” before the paddle party begins. Dynamic stretches like lunges, jumping jacks, and leg circles get the blood flowing and let your muscles know it’s almost pickle time.
Proper Technique and Equipment
Learning proper footwork and paddle grip might not sound glamorous, but it’s the secret sauce to injury-free fun. Think of it like dance practice, the better your steps, the smoother your moves (and fewer twisted ankles!) Your body will develop the muscle memory of proper technique over time, and this will allow you to play better too. If you want to learn more, professional trainers and coaches near you can be found on websites such as Teach Me To and Pickleball Insider.
Wear supportive sneakers with good traction, which can be worn on different types of courts. Sneakers with low profiles will also minimize the risk of rolling an ankle. When it comes to paddles, find one that has a comfortable grip size for you. Our Pickle People Pro Paddle has a longer grip that gives you more control, like a wand for pickle wizards. Our Classic Paddle’s sweat-proof, faux leather grip feels like a high-five for your hand.
Sidestep Backwards
It might feel natural to run for a lob, but running backwards is one of the top causes of falls in pickleball—more so than in tennis. Your feet can tangle, your balance can shift, and before you know it, you've fallen backwards and have hit your head on the hard court. Instead, sidestep. Sidestepping backwards keeps your body facing the court and your centre of gravity stable. It’s a small adjustment that can prevent major injuries. Always always always sidestep backwards.
Play Smart
Your body is not just a pickleball machine, it’s your best partner on the court. Listen to it and understand your limits. Be sure to take breaks, hydrate, and include rest days into your pickleball routine. If pain doesn’t go away or you experience a sudden injury, visit a qualified health professional to receive appropriate treatment.
Cool As A Cucumber Cool Down
To return your body back to its pre-pickleball state, cool down by stretching or going for a light walk around the court. Stretch the muscles and joints you used the most, such as your feet, ankles, calves, shoulders, and wrists. We love this short, yet effective routine by The Pickleball Doctor, which can be done before your opponent picks up all the balls left on the court.
Cross Train
Mixing things up off the court, like hopping on a bike, lifting light weights, or doing some sneaky core work, makes you a stronger, bouncier, quicker pickleball player. Plus, it gives your go-to muscles a well-earned break from all that smashing.
At the end of the day, pickleball is about feeling good, not just drop shots and dink drills. We love the moments on the court when we move joyfully, and share laughs with our community. When we care for our bodies, we get to keep doing what we love: chasing balls, high-fiving new friends, and pickling for as long as we please.