7 Ways to Prevent Injury When Playing Pickleball

Pickleball injuries are on the rise. In June it was estimated that pickleball was responsible for over 66,000 emergency room visits in the US. The majority were sprained ankles, lower back pains, and Achilles Tendinopathy, however shoulder and wrist injuries were also common. Let’s face it, we love pickleball and no one wants to have to sit out 2+ weeks’ worth of games due to an injury. If you want to prevent injury while playing pickleball, there are 7 key things you can do to keep yourself safe. Follow these simple steps so that you can keep doing what you love…playing pickleball!

1. Warm up before you start

Experts agree that this is one of the most important things you can do to prevent injuries while playing pickleball. Stretching for 5-10 minutes helps to loosen the muscles and keep strains at bay. Read our blog 7 Warm-ups You Should Do Before You Play Pickleball for some simple stretches to help prevent pickleball injury. To learn more about some of the best stretches to do, read our blog 6 Stretches You Should Do Before You Play Pickleball.

2. Wear proper footwear

Court shoes are so important to both your pickleball game and your safety. Court shoes are different from regular shoes because they have a wider sole on the side which helps you to move around laterally on the court with more control and less risk of ankle injury. Babolat has the best quality court shoes because of their sole's grip shape and material, but there are many other brands to choose from. If you are interested in court shoes check out Babolat’s website or Tennis Point’s website. Tennis Point carries Babolat as well as many other brands. They also tend to have a lot of sales so you may be able to save some money. (Not affiliated links)

3. Proper Equipment

Did you know that the paddle you use has an impact on your wrist health? Ideally, you want a pickleball paddle that absorbs shock and is lightweight. This is best achieved by using a paddle with a honeycomb interior. Cheap paddles tend to be solid and transfer a lot of the ball’s energy to your body. Well-designed paddles, on the other hand, will take the brunt of the shock from hitting the ball. This helps to reduce damage and consequently swelling in your wrist, to keep you feeling your best and prevent pickleball injuries. Read our blog What Pickleball Paddle Should I Use to learn more about paddle options. You can also check out some of these paddles if you’re ready to purchase a new one (This is an affiliated link).

4. Work on balance exercises

Pickleball tends to be a way that people like to stay fit in retirement. As we age, we often find it more difficult to keep our balance. This can be extremely dangerous on the pickleball court and can lead to broken bones and concussions. The best way to prevent pickleball injuries due to falls is to do balance exercises 3-4 times a week. Honestly, this is something that everyone should do, whether they are older or not. Here are some great balance exercises that you can do at home.

5. Use your hips and core

By rotating your hips and core when you go to hit a ball, you reduce the range of motion in your shoulder which helps to prevent overextending it and causing injury. It can also help prevent pickleball injuries to your wrists by reducing the amount of exertion done by them. Plus it’s a great way to help with the abs. ;)

6. Strength training

When you work on building your strength, you help with muscle fatigue as well as muscle pulls and strains. Strengthening your muscles also helps prevent pain in common trouble areas such as your back, knees, and hips. For example, strengthening your core will not only help to protect your back from pain, it will actually reduce the pain you already have. Besides, who doesn’t want better muscle tone?

7. Rest

We know you may want to play pickleball every day, but overdoing it can lead to a lot of trouble down the road. Resting a couple of days in between will give your muscles and tendons time to heal and recover. Especially if you are somewhat competitive when you play. If you are a gentle more laid-back player, you may not have to worry about this as much, but it certainly doesn’t hurt to do it. So prevent pickleball injuries from overuse by taking the time to take a nap or read a book instead.