How to Avoid Injury Before Playing Pickleball

By Sasha Kolbeck, DPT, OCS, COMT

Pickleball is sweeping the nation. By now, many of you have heard of it, played it, or even complained about its noise. Maybe you’ve been injured playing it.

The Sports & Fitness Industry Association has named it the fastest-growing sport in America for the third year running. They reported approximately 8.9 million people older than age 6 played pickleball in the U.S. last year, and for good reason. People who have played or are currently playing pickleball have reported improved overall mental and physical health.

The competitive aspect of the sport makes pickleball enticing for former high school and collegiate athletes. The social aspect and decreased exertion required compared to other team or individual sports make it appealing for those just starting their fitness journey. Pickleball is like the more laid-back younger sibling of tennis. The court is smaller; hence, there is less running; it doesn’t take as much force to hit the ball over the net; the paddles are lightweight; and, like our younger siblings, it’s getting all the attention.

All right, so what’s the catch? Despite its accessibility and low-impact appeal, there has been an uptick in injuries due to players going straight from the couch to the courts.

Common Injuries Incurred Playing Pickleball

Some common injuries observed and being researched involve the ankles, knees, hips, shoulder, and lower back. Those considering playing might consider the following:

• If agility and coordination isn’t your thing, there is potential for falling on the court due to getting tripped up. Possible injuries from a fall may include upper extremity — wrist, elbow, or shoulder — or ankle sprains, or fractures.

• When making a sudden turn or pivot, or doing a lot of rapid starts and stops, you may be at risk of spraining an ankle or Achilles tendon, a knee meniscus tear, or a knee ligament strain or sprain.

• With repetitive paddle swings, you may be at risk of shoulder or elbow tendinopathy (tendon issue). Think rotator cuff strain or “tennis elbow.”

• The repetitive pounding of your feet on the hard surface may result in blistering, heel bruising, or even plantar fasciitis.

• Twisting to hit the ball or overextending your back to get that lob shot can cause low back strain.

• Because pickleball is so fun, people dive in 100% from the get-go. This increases the risk of overuse injury.

Wow, so the whole body can be affected just by playing pickleball?! Yes, it is a gentler sport than tennis, but it is still a physical activity. Players must ensure their bodies are ready to handle the required exertion with any such endeavor.

Preventing Pickleball Injuries

Before diving into pickleball, the most important thing to consider is your current physical activity level. Are you someone who has been strength training and doing cardiovascular exercises regularly? Or are you someone who is just venturing out on their fitness journey and thought pickleball was a fun way to get involved? Don’t worry, there’s no wrong answer.

It is important for pickleball players to warm up their arm and leg muscles to avoid injury.

Either way, it’s important to be prepared. Jumping straight into any new form of physical activity typically isn’t advised because it may require you to move in ways your body is not quite ready for. This is the most common reason there has been an increase in injuries from the sport.

To ensure your body can tolerate this activity properly, first and foremost, you want to learn the sport. Take some time to feel out the size of the court, hold a paddle, feel the weight of the whiffle ball used in the game, and observe others playing to see what it looks like in real time. Talk with a coach or an experienced enthusiast to learn how to play.

Is there a nagging issue you have been dealing with that may affect your gameplay? See a physical therapist before starting to ensure you are not at risk for injury, reinjury, or exacerbation. If you don’t have an injury, you know the rules, and you’re raring to get on the court, be sure to do a proper warm-up before starting.

Warm-Up Routine Option

Start with the muscles in your legs.

• Walk the width of the court on your toes. Turn around and walk back on your heels.

• Straighten one leg in front of you, hinge your hips forward to stretch that front leg, and scoop your arms down and then up like an elephant’s trunk. Repeat with the next leg until you reach the width of the court.

• Perform slow walking lunges across the court. If this is too much on your knees, try mini-squats, holding on to a post for support.

• Perform lateral lunges, stepping one foot out to the side and allowing your knee on the stance leg to bend over your foot. Repeat to the other side.

In addition to warming up your legs, it is essential to warm up your arms for pickleball, too.

Pickleball is meant to be a fun, leisurely sport that gets the body moving. Don’t let it be the reason for injury or reinjury.

• With your paddle in hand, perform gentle diagonal patterns. Starting with your arm over your head, move your arm down across your body as if you were slamming the ball, but in slow motion. This may be performed with a resistance band, as well.

• Going in the opposite direction, start with the arm holding the paddle across your body near your opposite pocket and slowly raise it as if you were going to hit a backhand. This may be performed with a resistance band, too.

• Do gentle arm circles, starting small and slowly increasing to your maximum tolerated range. Then, reverse the direction.

Finally, grab your partner or opponents and do a sport-specific warm-up by practicing your dinks across the net. You also may step back and warm up the body for longer rallies of forehand and backhand shots. If you have a warm-up routine you prefer, that’s great! Just make sure you don’t start your game cold.

Pickleball is meant to be a fun, leisurely sport that allows you to get your body moving. Don’t let it be the reason for injury or reinjury. Now, get out there and have some fun!

If you have any questions or are dealing with a pickleball injury, call 503-272-8785 to speak to the physical therapist or get scheduled for care today.

Sasha Kolbeck is an independent contractor from Rose City PT. This article is for information only and is not intended to replace medical advice.