Stay on the court: pickleball injury prevention
Pickleball is easy to pick up but tough on the body when you're not prepared. Here's what every player should know to stay healthy and keep playing.
Most common injuries
Prevention essentials
Warm up properly
- 5–10 min light cardio before play
- Dynamic stretches — leg swings, arm circles, hip rotations
- Start with gentle dinking before full rallies
Footwear & grip
- Court shoes with lateral support — not running shoes
- Replace shoes every 6 months if playing regularly
- Check grip size on your paddle — too small increases elbow strain
Technique matters
- Use your whole body — not just your arm — on drives
- Bend your knees to protect your back on low balls
- Avoid flicking the wrist on volleys
Recovery & load
- Build playing time gradually — don't jump to 3 hrs/day
- Rest at least 1 day between intense sessions
- Ice sore joints after play, not before
Pro tips from a physio
Strengthen your rotator cuff off the court. Most shoulder injuries are preventable with 10 minutes of band exercises 2–3x per week. Internal/external rotation with a resistance band is your best friend.
Pain is a signal, not a weakness. Playing through elbow or knee pain usually turns a minor issue into a multi-month setback. Get it assessed early — it's almost always easier to treat in the first 2 weeks.
Cool down is not optional. 5 minutes of static stretching (calves, hip flexors, forearm flexors/extensors) after play dramatically reduces next-day soreness and injury risk.
Something nagging you? Don't wait for it to get worse. A physiotherapy assessment can catch issues early and get you back on the court faster.
On court moments
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Trend Arlington Tennis & Pickleball Club - 1st place Intermediate
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Amberwood Club- 1st 4.0
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Forge APA tournament - 1st 3.0
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Forge APA tournament - 1st 3.0
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PP Pickleball Club crew
Court-Ready fits
