Sean Lordan PT, DPT, OCS, CSCS

Pickleball, the sport that has been capturing the hearts of many in our community, is a fantastic way to stay active, burn calories, and have a great time this Fall. As a physical therapist, I understand the joy this game brings, but I also recognize the importance of preventing injuries. We have seen a large influx of pickleball injuries of late in all of the clinics. 

In this article, I’ll share my insights on how to keep yourself safe on the pickleball court, and prevent common injuries that can occur as a side effect of too much activity.

1. Perform a Proper Warm-up: Before diving into your pickleball match, take a few minutes to prepare your body. Start with light aerobic exercises like brisk walking or gentle jumping jacks to increase blood flow and warm up your muscles. Follow this with dynamic stretching, focusing on the major muscle groups you’ll be using, such as your legs, shoulders, and arms. This will help improve your flexibility and reduce the risk of strains and sprains. If you are unsure how to perform dynamic stretches, consult your local physical therapist for a specific program for you.

2. Wear Proper Footwear: The right pair of shoes is your first line of defense against pickleball injuries. Choose court shoes with non-marking soles to provide optimal grip and support for lateral movements. Avoid using running shoes, which lack the necessary lateral stability, and treaded soles, which can increase the risk of slips and falls. My personal favorites are “tennis shoes.”

3. Consider Protective Gear: While pickleball is generally non-contact, accidents can happen. Depending on your level of play, consider wearing protective gear such as knee and elbow pads, and wrist guards for extra safety during fast-paced rallies. Wrist guards will specifically keep repetitive strain away from the elbow complex- which is where the most pickleball injuries I see occur.

4. Technique Matters: Proper pickleball technique is key to preventing injuries. Work on your posture, grip, and swing mechanics to ensure you’re playing with the correct form. Seek guidance from experienced players or even schedule lessons to hone your skills and reduce the risk of overuse injuries.

5. Stay Hydrated: This is a common theme in many of my articles regarding injury prevention! Dehydration can lead to muscle cramps and decreased performance. Before, during, and after your game, hydrate well with water, and consider replenishing electrolytes with a sports drink, especially while inside of a humid arena this Fall and Winter.

6. Respect Your Skill Level: It’s natural to want to challenge yourself, but playing above your skill level can lead to injuries. Play with opponents who match your abilities, and gradually increase the level of competition as your skills progress.

7. Court Safety: Always be mindful of the court’s condition. Loose gravel, uneven surfaces, or cracks can pose tripping hazards. Inspect the court before play and report any issues to the relevant authorities for prompt repairs.

8. Consult a Physical Therapist: A good physical therapist will screen you to provide you with the right stretches and exercises to perform to prevent injuries before they happen. Pay attention to your body’s signals. If you feel pain or discomfort during the game, don’t ignore it. This is your body’s way of telling you that something is wrong.

In conclusion, pickleball is a fantastic sport that promotes health and social interaction in our community. By following these safety tips, you can reduce the risk of injuries and continue enjoying the game for years to come. 

Stay safe, stay active, and have a great time on the pickleball court this Fall! If you ever have any questions or concerns about injury prevention, don’t hesitate to reach out to a local physical therapist for guidance. Most often no referral is required and you can access physical therapy directly without having to stop by your PCP’s office for s script.

In good health,

Dr. Sean T. Lordan