Keep Safe! how to prevent pickleball injuries 2023

Pickleball is one of the fastest-growing sports in the world. It is a great way to stay active, but it can also put you at risk of injuries if you’re not careful. To keep playing, it’s important to understand how to prevent pickleball injuries.

The sport involves a lot of rapid movement, so proper technique is essential to avoid strains and sprains. While your arms and legs are doing most of the work, your core also plays an important role in keeping your body balanced and stable during play.

It’s a good idea to warm up before each game and cool down after. This will help you get the most out of your body and help you avoid muscle fatigue that can lead to injury. You should also ensure you have the right footwear for pickleball something with good cushioning that can support your ankles, knees, and hips.

Finally, make sure you’re getting enough rest between matches so that your body has time to recover and repair any potential damage. In this article, we’ll look at how to prevent pickleball injuries

Understanding Pickleball Injuries

Whether you’re a pickleball novice or an experienced player, understanding the most common injuries associated with the sport is key to preventing them. There are three main types of injuries that occur when playing pickleball:

musculoskeletal injuries,

tendonitis and strains,

and joint pain.

Musculoskeletal injuries are soreness and weakness in the muscles and joints, caused by repetitive movements over time. Tendonitis and strains can be caused by making sharp or sudden movements, or by overusing a particular muscle group or movement. Finally, joint pain can be caused by a lack of strength in the supporting muscles of a joint especially the shoulder and elbow.

Fortunately, there are steps you can take to prevent these types of injuries while playing pickleball: warm up properly before playing maintain proper posture while performing movements practice proper footwork use equipment within your skill level take breaks during play, and continue practicing proper technique even after achieving proficiency. Taking these simple steps can help you avoid injury as you enjoy pickleball!

Proper Warm-Up and Stretching

It’s essential to warm up and stretch before playing pickleball. Warming up helps get your heart rate up, increase blood flow, and loosen your muscles and joints. Warm-ups also activate dormant muscles and prepare your body for the upcoming game.

To warm up, jog in place for three minutes or do dynamic stretches like high knees, burpees, jumping jacks, lunges, and mountain climbers to get the heart rate up. Then finish with static stretches that are held for 30 seconds each.

Focusing on major muscle groups such as the chest and back, quadriceps and hamstrings, abdominals, shoulders, and arms will help you get into a good pre-game stretching routine. Properly warming up can reduce injury risk by loosening tight muscles, improving the range of motion, and increasing overall flexibility.

Improve Your Posture, Technique, and Balance

Keep in mind that prevention is key when it comes to protecting yourself from pickleball injuries. While there are some safety items you can use to help, such as knee pads and wrist guards, the following tips can make all the difference:

Improve Your Posture

Pickleball is all about balance and controlling the ball, so poor posture can reduce your control and increase your chances of an injury. Make sure you stand with your feet shoulder-width apart and keep your back straight with your chest high. This will ensure you have proper balance, stability, and control during each stroke.

Improve Your Technique

The best way to prevent pickleball injuries is by making sure you perfect your technique. Always be mindful of maintaining proper form and using the correct grip so you can hit each shot with maximum power and accuracy this will also drastically reduce the risk of injury.

Improve Your Balance

Having good balance is essential while playing pickleball if you are off balance due to fatigue or poor form, it increases the chance of an injury occurring. To avoid this, make sure you practice proper footwork drills so that you stay balanced during each rally.

Read More: Don’t Pickle Your Knees: Preventing Pickleball Injuries

Consider the Court Surface and Environment

Pickleball is an enjoyable and fairly low-risk game, provided that you take the proper precautions. When playing pickleball, it is important to consider the court surface and environment because these factors can influence your game and your chances of getting injured.

Court Surface

The type of court surface you are playing on can have an impact on the way the ball bounces. A concrete surface may be harder on your body and can cause jarring impacts when running or jumping, while a rubberized court or turf will provide better cushioning. Additionally, make sure to inspect the court for broken chunks, obstructions, or any other potential hazards prior to playing on it.


Extreme conditions such as extreme heat or cold can be difficult to condition yourself for, particularly if you are not prepared for them ahead of time. Make sure to check the temperature before playing pickleball and consider investing in appropriate clothing if necessary. In addition, make sure that the court is well-lit so that you can keep a clear view of your surroundings throughout your game.

Using Protective Gear for Better Safety

Protective gear is just as important for pickleball as it is for any sport. With the right equipment, you can reduce the risk of injury and keep playing for longer. Here are some essential pieces of protective gear that’ll help you stay safe on the court:


The shoes you wear when playing pickleball can make a big difference in how easily you injure yourself. Look for a pair with good grip, cushioning, and ankle support, like specialized pickleball shoes designed for the court.

Knee Pads

Kneeling to take shots can take its toll on your joints over time knee pads are a great way to protect them. Look for a design that won’t inhibit your movement while giving you adequate support and cushioning.


Pain in the wrists and elbows is common among pickleball players who don’t have adequate protection wristbands and arm guards provide relief by supporting these joints as you play. Look for a breathable fabric that won’t get too hot or uncomfortable on the court.

With the right equipment and form, you can reduce your chances of experiencing common injuries in pickleball. Stay safe by investing in protective gear your body will thank you!

Listen to Your Body for Early Detection of Pain

It can be difficult to tell the difference between everyday soreness from playing and actual injury, especially if you feel pain only intermittently while playing. Knowing how to recognize the warning signs of an injury before it becomes severe is the best way to stay safe while playing pickleball.

Be Aware of Your Limitations

It is important to listen to your body and know your own limitations. Overtraining, not stretching before and after playing, and pushing yourself too hard can easily lead to injuries. Be sure to warm up with dynamic stretches and ease into your play session so that you don’t strain yourself. Don’t forget to cool down afterward, too!

Pay Attention To Pain

If you start feeling unexplainable soreness or pain in a particular area, stop playing and take a break from pickleball for a few days. Noticing pain early on will help you prevent a more serious injury from occurring down the line. Make sure that you rest for at least 48 hours before returning to the court or gym for regular playtime again.

Seek Professional Help

If you’re feeling persistent or recurring pain where there was once none before, it may be time to seek professional help from a medical professional who specializes in sports medicine. They will be able to provide an accurate diagnosis of what kind of injury you may have as well as prescribe treatments like physical therapy and corrective exercises in order to ensure that you return back on the court safely and quickly.

Recovering From Sports Injuries

Sports-related injuries are common and can be serious. Fortunately, there are ways to limit your chance of getting injured while playing pickleball. One of the most important things you can do is to stretch and warm up before playing. Stretching helps to loosen tight muscles and increases your range of motion, which can help to prevent strains and sprains.

Furthermore, it’s important to make sure you are wearing the right equipment while playing pickleball. Wearing proper sports gear such as shoes that fit properly and protective eyewear can go a long way in preventing injuries.

If you do end up getting injured, it’s important that you take the time to properly recover. Resting for an appropriate amount of time is essential for healing any injury; this means taking a break from pickleball until your injury has healed completely. Additionally, ice packs, compression wraps, and over-the-counter painkillers can help reduce swelling in the area and speed up the healing process. stretching after your injury has healed helps to restore flexibility and mobility in the area. Finally, you may want to consider seeing a physical therapist who can provide further guidance specific to your injury for a fast recovery time.


In conclusion, staying safe while playing pickleball is not just important for your physical health, but also for your mental well-being. Being prepared with the right gear, warming up before each session, and being mindful of your body’s movements are all crucial steps in preventing injury. Whether you’re a beginner or an experienced player, it’s important to stay up to date on the correct technique, be aware of your opponents’ skills, and practice proper form to ensure a safe and enjoyable pickleball experience.

Leave a Comment