Pickleball is a rapidly growing sport that combines elements of tennis, badminton, and ping-pong. It's fun, social, and a great way to stay active. However, like any sport, pickleball comes with the risk of injuries. As a certified athletic trainer and rehabilitation specialist, I've seen many pickleball players suffer from common injuries like tennis elbow, biceps tendinitis, and ankle sprains. The good news is that many of these injuries are preventable.

Pickleball is a fairly easy sport to pick up, especially for those who were athletes in the past. Many people jump into pickleball thinking, "This is easy; I used to play tennis every day." However, it's important to remember that our bodies may no longer be accustomed to the specific movements and physical demands involved in sports. While the skills might come back quickly, our muscles, joints, and tendons need time to reacclimate to the activity. Without proper preparation and gradual progression, there's a higher risk of injury, even for those with a strong athletic background. Taking the time to ease back into sports and focusing on conditioning can help prevent injuries and ensure a more enjoyable return to the game.

Common Injuries in Pickleball

The most common injuries in pickleball are often related to the repetitive movements and quick directional changes inherent to the sport. While the sport is generally low-impact, the following injuries are frequently seen among players:

1. Tennis Elbow (Lateral Epicondylitis)

Cause: Overuse of the forearm muscles and tendons during repetitive swinging motions, especially improper technique with backhands or serves.
Symptoms: Pain and tenderness on the outer part of the elbow that worsens with gripping or wrist movements.
Prevention: Use proper technique, ensure your paddle grip size is appropriate, and strengthen the forearm muscles.

2. Biceps Tendinitis

Cause: Repeated overhead shots and forceful swings can strain the biceps tendon, particularly if the shoulder muscles are weak or inflexible.
Symptoms: Pain in the front of the shoulder, especially during arm movements like serving or overhead smashes.
Prevention: Strengthen the shoulder and upper arm muscles, and avoid overuse by alternating intense play with rest.

3. Ankle Sprains

Cause: Quick lateral movements and sudden stops can lead to rolling or twisting of the ankle, causing ligament damage.
Symptoms: Pain, swelling, and difficulty bearing weight on the affected ankle.
Prevention: Wear supportive shoes with good grip, strengthen ankle stabilizers, and practice balance exercises.

4. Achilles Tendinitis

Cause: Overuse or sudden bursts of movement can strain the Achilles tendon, particularly in older players or those with tight calf muscles.
Symptoms: Pain and stiffness in the back of the heel, especially in the morning or after activity.
Prevention: Stretch the calf muscles regularly, strengthen the lower leg, and ease into intense activity.

5. Rotator Cuff Strains

Cause: Repeated overhead swings or smashes can strain the rotator cuff muscles, especially if the shoulder lacks proper strength or flexibility.
Symptoms: Pain and weakness in the shoulder, particularly with overhead movements.
Prevention: Strengthen the rotator cuff muscles and improve shoulder flexibility through regular conditioning.

6. Knee Injuries

Cause: Quick directional changes and lunging movements can stress the knee joint, leading to ligament sprains or meniscal injuries.
Symptoms: Pain, swelling, or instability in the knee.
Prevention: Strengthen the knee stabilizers (quadriceps, hamstrings, adductors and abductors), and wear appropriate footwear for support.

7. Plantar Fasciitis

Cause: Prolonged time on the court or improper footwear can strain the plantar fascia, a thick band of tissue on the bottom of the foot.
Symptoms: Heel pain, particularly in the morning or after standing for extended periods.
Prevention: Wear shoes with proper arch support, stretch the calves and foot muscles, and use insoles if needed.

8. Lower Back Pain

Cause: Twisting motions, bending, and sudden movements can strain the lower back, especially if core muscles are weak.
Symptoms: Pain and stiffness in the lower back, sometimes radiating to the legs.
Prevention: Strengthen the core muscles, focus on proper posture during swings, and avoid overexertion.

By understanding these common injuries and taking proactive steps such as warming up, strengthening key muscle groups, and using proper technique, players can significantly reduce their risk of injury and continue enjoying the game. The rest of this article will dive deeper into specific strength training techniques, proper warm-ups, and proper recovery techniques to keep yourself self and reduce the risk of injury in this growing sport.

Acclimating to Pickleball

If you are getting into pickleball for the first time, or if you have gone a few years without engaging in any sport, reacclimatizing your body to this type of load is crucial for preventing injuries. For many, pickleball may be their first foray into regular sports activity, especially at an older age. Transitioning from a sedentary lifestyle to playing pickleball every day requires a thoughtful approach to avoid injuries:

Start Slowly: If you are new to pickleball or returning to physical activity after a long hiatus, begin with short, less intense sessions. Play for 20-30 minutes initially, and gradually increase the duration and intensity as your fitness improves.
Increase Frequency Gradually: Instead of jumping into daily play right away, start with playing 2-3 times a week. Gradually increase the frequency over several weeks to give your body time to adapt.
Cross-Training: Incorporate other forms of exercise into your routine to build overall strength and endurance. Activities like swimming, cycling, and strength training can complement your pickleball game and help prevent overuse injuries.
Strength and Flexibility Training: Regularly perform exercises to strengthen your core, legs, and upper body. Focus on exercises that enhance flexibility and balance, such as yoga or Pilates. A strong, flexible body is less prone to injury.
Listen to Your Body: Pay close attention to any signs of discomfort or pain. If you experience any unusual pain, particularly in your joints or tendons, take a break and consult with a healthcare professional. Early intervention can prevent minor issues from becoming major injuries.
Rest and Recovery: Ensure you have rest days built into your schedule to allow your muscles and joints to recover. Overtraining can lead to fatigue and increase the risk of injuries.

Strength Training

Strength training is often overlooked as a complimentary componant to playing pickleball, or any sport for that matter. Not only does strength training enhance your overall physical fitness, but it also plays a significant role in injury prevention and performance improvement.

Have you ever seen a training program for a professional athlete? A well-rounded program is never just practicing their sport. It is combined with different activities that are all designed to compliment their sport. This can include lifting weights, training endurance, mobility, flexibility, and of course, nutrition.

So, if you are playing a sport like pickleball everyday like an athlete would, why would you not want to incorporate other things into your training to help you? It’s no wonder that overuse injuries start to appear if we are not doing any other strengthening to help our body perform.

How Does Strength Training Help with Playing Pickleball?

Strength training provides comprehensive benefits for the body, making it a critical component of any pickleball player’s routine. By enhancing upper body strength, you improve your ability to deliver powerful serves and returns while maintaining proper posture, reducing the strain on joints such as the shoulders and elbows. Strong lower body muscles contribute to better power, agility, and balance, which are essential for quick directional changes and stable footing on the court. This improved stability not only enhances performance but also decreases the likelihood of common injuries like ankle sprains.

In addition to improving muscle strength, resistance training plays a crucial role in boosting bone density. Regularly loading the bones through resistance exercises stimulates bone growth, making them stronger and more resilient. This is particularly important for pickleball players, as stronger bones reduce the risk of fractures from falls, a potential hazard during fast-paced matches. Strength training also supports core stability and balance, helping to prevent falls in the first place, especially for older players.

Another key benefit of resistance training is improved flexibility and range of motion, which allow your muscles and joints to move more freely and effectively. This flexibility not only enhances your ability to reach tough shots but also reduces stiffness and aids in recovery. Overall, incorporating strength training into your fitness routine equips your body to handle the physical demands of pickleball, improves overall performance, and protects against injuries, ensuring you can enjoy the game safely and confidently.

Recommended Strength Training Exercises

Push-Ups: Excellent for building upper body strength, particularly in the chest, shoulders, and triceps.
Squats: Essential for strengthening the quadriceps, hamstrings, and glutes, which are critical for powerful leg movements.
Planks: Effective for developing core stability and strength, which supports balance and control.
Lunges: Target the legs and glutes, enhancing your ability to move quickly and change directions.
Resistance Band Exercises: Useful for working on smaller, stabilizing muscles in the shoulders and hips, reducing the risk of injury.

Incorporating a regular strength training routine into your fitness regimen can significantly improve your pickleball game and overall physical health. Aim for at least two to three sessions per week, focusing on all major muscle groups, and remember to allow adequate rest and recovery between workouts. By doing so, you'll not only become a stronger, more resilient player but also enhance your enjoyment and longevity in the sport.

Proper Warm-Up

A proper warm-up is essential for pickleball because it prepares your body for the dynamic movements and physical demands of the game. The fast-paced nature of pickleball requires quick directional changes, bursts of speed, and repetitive swinging motions, all of which place stress on your muscles, joints, and tendons. Warming up increases your heart rate and blood flow, gradually raising your muscle temperature and improving flexibility, which reduces the risk of strains, sprains, and other injuries. It also primes your nervous system, enhancing coordination and reaction time, so you're more agile and responsive on the court. Additionally, a thorough warm-up helps you ease into activity, minimizing the shock to your body and setting the stage for optimal performance. Skipping this critical step can leave your body unprepared, increasing the likelihood of injury and limiting your ability to play at your best.

A proper warm-up should include the 3 following elements:

Dynamic Stretching: Instead of static stretching, which involves holding a stretch for a prolonged period, opt for dynamic stretches. These include movements like leg swings, arm circles, and walking lunges. They help increase your heart rate, blood flow, and muscle temperature, making your muscles more flexible and ready for activity.
Sport-Specific Drills: Incorporate drills that mimic the movements you'll be performing during pickleball. Practice side-to-side shuffles, quick sprints, and overhead shots. This not only warms up the relevant muscles but also sharpens your neuromuscular coordination.
Gradual Intensity Increase: Start your warm-up with low-intensity activities and gradually increase the intensity. This can include light jogging, followed by more intense exercises like high knees or butt kicks. This progressive approach helps your body adjust to the increasing demands placed on it.

Here is an example of what a warm-up routine would look like. Feel free to use this as your routine, or customize it to suite you personally:

5-Minute Pickleball Warm-Up Routine

Minute 1: Light Cardio

Jogging or Marching in Place: Start with a light jog or march in place to get your heart rate up and increase blood flow to your muscles. Aim for a steady pace to gently warm up your body.

Minute 2: Dynamic Stretching

Leg Swings: Stand on one leg and swing the other leg forward and backward. Do 10 swings on each leg to loosen up your hip flexors and hamstrings.
Arm Circles: Extend your arms out to the sides and make small circles, gradually increasing the size of the circles. Do 10 circles forward and 10 backward to warm up your shoulders.

Minute 3: Sport-Specific Drills

Side Shuffles: Perform side-to-side shuffles for about 20 seconds in each direction. This mimics the lateral movements you'll make on the court and engages your leg muscles.
High Knees: Run in place while lifting your knees as high as possible. Do this for 30 seconds to activate your hip flexors and improve coordination.

Minute 4: Mobility Exercises

Walking Lunges: Step forward into a lunge, lowering your back knee toward the ground. Alternate legs as you move forward. Do 10 lunges on each leg to stretch and activate your quadriceps and glutes.
Torso Twists: Stand with your feet shoulder-width apart and your arms at your sides. Twist your torso to the left and then to the right, reaching your arms across your body. Do 10 twists on each side to increase spinal mobility and warm up your core.

Minute 5: Quick Reactions

Quick Feet: Stand in place and rapidly tap your feet on the ground, as if running in place with very short steps. Do this for 30 seconds to improve your agility and foot speed.
Shadow Play: Imagine you're on the court and mimic the movements you'll make during a game. Practice forehand and backhand swings, volleys, and overhead shots. This not only warms up your muscles but also gets you mentally prepared for the game.

By following this quick and efficient 5-minute warm-up routine, you'll be well-prepared to hit the pickleball court with reduced risk of injury. Remember, warming up is essential for optimal performance and injury prevention. Have fun and play safe!

Using Correct Form and Techniques

Using the correct techniques is essential in preventing injuries. Whether you're a novice or a seasoned pickleball player, always pay attention to your form:

Learn and Practice Proper Form: Incorrect form can lead to unnecessary strain on your muscles and joints, increasing the risk of injuries like tennis elbow and biceps tendinitis. Work with a coach or trainer to learn the correct techniques for hitting, serving, and moving on the court, and make a habit of practicing them regularly.
Use the Right Equipment: Ensure that you're using the appropriate gear for pickleball, and that it fits properly. This includes proper footwear that offers good support and grip, as well as a paddle that is comfortable to handle. Ill-fitting or worn-out equipment can compromise your safety and performance.
Stay Within Your Limits: Pushing yourself too hard, too soon, can lead to overuse injuries. Gradually increase the intensity and duration of your play. Listen to your body and recognize the signs of fatigue. Rest when needed to avoid overexertion.

Recovery Strategies

Recovery is a vital part of any training regimen. It allows your body to repair itself and come back stronger. Here are some key recovery strategies:

Cool Down Properly: Just as warming up is important, so is cooling down. After your activity, engage in low-intensity exercises like walking or gentle jogging. Follow this with static stretching to help relax your muscles and improve flexibility.
Stay Hydrated and Eat Well: Proper nutrition and hydration play a critical role in recovery. Make sure to drink plenty of water before, during, and after playing. Eat a balanced diet rich in proteins, carbohydrates, and healthy fats to fuel your recovery process.
Get Adequate Rest: Sleep is when your body does most of its repair work. Ensure you're getting 7-9 hours of quality sleep each night. Additionally, incorporate rest days into your training schedule to give your muscles time to recover and grow stronger.
Use Recovery Tools: Tools like foam rollers, massage sticks, and compression garments can aid in recovery by improving blood flow and reducing muscle soreness. Consider incorporating these into your post-exercise routine.

Wrap Up: Strong Foundations for Pickleball Success

Preventing pickleball injuries requires a holistic approach that includes proper warm-ups, using the right techniques, and prioritizing recovery. By implementing these strategies, you can enhance your performance and reduce the risk of injuries like tennis elbow, biceps tendinitis, and ankle sprains. Remember, staying healthy is the key to staying in the game.

For more in-depth injury prevention strategies, always seek advice from a medical professional, and consult with your physician before engaging in physical activity if you have any current medical conditions.

Ultimately, pickleball is meant to be an enjoyable activity, not one that leaves you sidelined. By prioritizing your body’s health and taking preventive measures, you can play safely, confidently, and without pain. Whether you’re a seasoned player or just picking up a paddle for the first time, these strategies will help you stay injury-free and make the most of your time on the court. So gear up, warm up, and enjoy every rally—pickleball is calling!

For more personalized advice or if you're dealing with a specific injury, don't hesitate to reach out to our professionals at BodyWork by filling out our contact form here. Stay safe and enjoy your time on the court!

Pickleball Injury Prevention: Tips to Stay Safe and Play Strong