Pickleball: Common Injuries and How to Avoid Them

Although Pickleball is great for people of all ages, injuries do occur. Common injuries include injuries from falls, ankle sprains, shoulder impingement or strains, hamstring, quad, and groin strains. Several steps can be taken in order to reduce your risk of injury and keep you healthy playing on the court.

Warm Up Properly 

A proper warm up should consist of about 5-10 minutes of whole-body exercises. Start with a brisk walk and then move into full body movements without long prolonged holds. Preparing your body for movement is key to preventing injuries. Cold, stiff muscles will not protect you properly and keep you safe on the court. Allow for an extra amount of time before practice or a game to adequately get blood moving and warm up those muscles.

Move Backwards Effectively 

During a game of pickleball, you may occasionally have a shot behind you that you must retrieve. Instead of backpedaling, turn and run to the ball. Majority of injuries during falls that occur in a pickleball game happen when backpedaling.

Wear Appropriate Shoes 

If you are going to be playing Pickleball regularly, you want to be adequately prepared with proper shoe wear. Good court shoes are a great investment and will reduce your risk of injury while on the court.

Listen to Your Body 

Pickleball is a really fun game but don’t overdo it. Listen to your body and make sure you are resting and recovering appropriately. In addition to rest and recovery, stay hydrated, especially when playing in warm weather. Take good care of your body and it will thank you by staying healthy and happy.

Stay tuned for next week as we dive into what a proper warm up should look like and specific exercises to add to your warm up routine.