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Have you ever felt a sharp pull in your shoulder after a serve or tightness in your knees after a long match? If you’ve experienced these or similar injuries, you know how easily they can interrupt your game, slow your progress and ruin your fun!
Pickleball, like any sport, has its risks, especially if proper techniques aren't followed. From shoulder strains due to improper serves to knee pain from sudden pivots, injury prevention is crucial for staying in the game. In this article, we’ll dive into how to prevent injuries in pickleball through good technique, effective warm-ups, and smart court habits to keep you healthy and on the court longer.
1. Always Warm-Up
One of the simplest yet most effective ways to prevent injury in pickleball is through a proper warm-up. Many players rush onto the court, often straight from sitting down at a desk for hours, without preparing their muscles and joints, which can lead to strains or sprains.
Prepare Yourself
Before you even leave the house or office, take a moment to prepare yourself both physically and mentally. Have a glass of water to prehydrate, do a few simple stretches, and let your mind shift into game mode. Arriving at the courts feeling loose and focused will make your on-court warm-up more effective and help prevent that rushed, “tight” feeling you get when you dash straight from your daily tasks into a match. Just a few minutes of prep can make a world of difference.
Dynamic Stretching
Once you are at the courts, before you start playing, engage in dynamic stretches like leg swings, arm circles, and torso twists. This helps increase blood flow and muscle elasticity, preparing your body for the quick, reactive movements needed in pickleball. If your friends aren’t into that, try to encourage them to start or head to the courts 5-10 minutes early to do your own.
Light cardio
A 5-10 minute jog or brisk walk can get your heart rate up and increase circulation to your muscles. This reduces the risk of pulling a muscle once you start playing. You can incorporate this into your dynamic stretching by stretching from baseline to net and then jog back again.
2. Develop Proper Technique
Where most of us fail on the pickleball court is getting enough reps in of the correct technique before we apply it to a game. This is why injuries are so prevalent in pickleball. It’s the kind of game that we “just go and play”, often with little prior racket sports experience or knowledge of technique. By doing this we expose our bodies to physical stress that it’s just not cut out for.
Unless you work on regular racket sports-specific conditioning then your shoulders, elbows, wrists and knees, etc are not going to be ready for the sudden impact that is coming its way. Of course, you can start working on conditioning as soon as you begin playing and that will help, but the best way to ease the pressure on your body is to ensure you are using the correct technique. By being biomechanically efficient you reduce the stress on your muscles and joints and also use the least amount of energy required to hit the shot well.
How To Get The Correct Technique
Good technique doesn’t come overnight, it’s one of those things that takes time and 1000s of reps. We often don’t have time to drill at the courts so one of the best ways to get enough reps of all of your shots at home is with the SpinPro:
What Is The SpinPro?
The SpinPro is a practice device that enables you to learn the correct biomechanics for applying both topspin and slice as well as more advanced shots such as side spin. It teaches players to apply spin to all types of pickleball shots including serve, drives, dinks, drops and volleys. Using SpinPro, players can repeat isolated movements, build muscle memory, and then integrate the correct biomechanics to their game.
How it works: The hitting zone can easily be moved up, down and rotated to simulate different shot positions. The position of the screen guides the player to hit through the ball in a way that generates spin. Through repetitions, the player builds muscle memory and can then apply the shot to their game. SpinPro allows you to hit 100s of repetitions in one session, accelerating your progression.
Who it’s for: Beginners-intermediates wanting to learn to spin the ball. Advanced players wanting to refine technique and drill. Coaches wanting an easy way to teach spin.
What Is The Correct Technique To Use On SpinPro?
You can find a comprehensive guide to the correct technique for all of your pickleball shots in our Academy. Here we have a selection of videos and articles to guide you through a step by step process of learning all of your pickleball shots.
3.Use Proper Equipment
There are a few items that are essential to have right in your pickleball gear:
Footwear
This is perhaps the most important piece of equipment and all shots begin from the ground up using the kinetic chain choosing the correct pickleball/tennis shoe. It’s not an easy task but once you find a brand and model of shoe that works for you it’s best to stick with it. You want a shoe that allows your toes to stretch with a wide base but not be too loose. If a shoe is too tight across the toe box you can end up with foot cramp or ingrown toenail type injuries. You also want to pick a shoe that makes you feel balanced and able to change direction quickly. Sometimes when you test a shoe in the store it can feel fine but once you get on the court it’s a different matter. That’s why sometimes you have to go through a few types before you find the perfect one!
Paddle
Your paddle is not just about what will give you the most power or control. It’s about which one suits your swing type and is comfortable to hit with. Sometimes you can try a paddle and it makes your arm or elbow etc hurt, so it’s important to try a selection and find the right one. You also want to experiment with adding additional weight to your paddle. Adding more weight to the side of the paddle nearer to the hand will give you a more stable contact point and adding to the top will give you more swing weight (power), but slow your hand speed a little.
Grip
A too-tight or improper grip can cause wrist or elbow issues. This is a common problem with players starting out. Make sure you’re holding the paddle comfortably, with a relaxed grip. If you feel strain in your forearm, you might need to relax a little more. Also choosing the correct grip tape can help you stay more relaxed as your hand is well gripped.
Glasses
To wear glasses or not to wear glasses is one of the most talked about topics in pickleball. Pickleball is a fast game and you never know when someone will hit an out of control shot toward your eye. Unless you have the reflexes of a ninja or are playing with high level players who are keeping that pickleball under control, then I suggest wearing eye protection. Any sunglasses will do (ideally non-polarized) or you can buy special pickleball glasses with interchangeable lenses depending on the weather.
4.Use Proper Footwork
As with technique, footwork is pivotal in preventing injuries. Since the game involves frequent direction changes, lunging, and sudden stops, incorrect footwork can lead to ankle sprains, knee injuries, or muscle pulls. Here’s some tips for improving footwork:
- Stay on the balls of your feet: Rather than standing flat-footed, keep yourself light on your toes. This makes it easier to pivot and change direction quickly without placing excessive strain on your ankles or knees.
- Avoid over-reaching: Instead of lunging too far for a shot, use quick, controlled steps to position yourself. Over-reaching can cause you to lose balance or strain your muscles, particularly the hamstrings and groin.
- Practice footwork patterns: If you are unsure of how to use the correct footwork for individual shots you can head to our Academy or treat yourself to a couple of lessons with a local coach who can help you out.
5. Don’t Overplay
We have all heard the expression quality not quantity. Well this definitely applies to pickleball. If you are not playing Pro Level Pickleball but are playing for 4+ hours a day then you are playing too much. Pickleball is an addictive sport, and it’s easy to overdo it, especially during long tournaments or social games. However, overplaying without sufficient rest can lead to overuse injuries like tendinitis or muscle strains.
- Rest between games: Take short breaks between games to give your muscles time to recover. Hydrate and stretch lightly during these intervals.
- Listen to your body: If you feel persistent pain in your knees, shoulders, or elbows, take a break and rest. Pushing through pain can lead to long-term injury. Sometimes taking a break for a few days/weeks can actually improve your pickleball too!
6. Do Some Conditioning
A well-rounded strength and conditioning routine can help prevent injury by building muscle strength and stability. Strong muscles are better equipped to handle the demands of pickleball’s quick movements. It can be something as shirt as 5-10 mins a day which will really add up. You can also add on some training to other tasks such as doing squats while brushing your teeth.
- Focus on leg and core strength: Squats, lunges, and core exercises like planks can help improve your balance, speed, and stability on the court, reducing the risk of falls or strains.
- Shoulder strengthening: Exercises like shoulder presses or resistance band workouts can strengthen the muscles around your shoulder joint, preventing overuse injuries from repetitive pickleball strokes.
7. Recover Well
Just as warming up is essential, cooling down after a match is equally important to prevent injury. It helps your muscles recover and reduces soreness.
- Light stretching: After the game, take a few minutes to stretch out your legs, shoulders, and arms. Hold each stretch for 20-30 seconds to improve flexibility and reduce stiffness.
- Hydrate and replenish: Drink water and consider a light snack with protein and carbohydrates to help your muscles recover faster.
Try to also stay well hydrated and stretched out between practices/games.
If You Are Injured
When you’re recovering from an injury, following your doctor’s “homework” or prescribed exercises can be vital to getting back on the court safely. Tools like the TopspinPro and SpinPro are perfect additions to your rehab routine, allowing you to practice controlled, low-impact strokes right at home. By adjusting the height, angle, and pace, you can gradually rebuild strength, coordination, and confidence without overexerting yourself. Their design encourages proper form and spin technique, helping you regain muscle memory and develop better habits as you progress through your recovery. In short, these training aids offer a gentle yet effective way to support your pickleball rehab journey, making it easier to stick to your doctor’s instructions and return to the game feeling stronger and more prepared.
Conclusion
By focusing on good technique, proper preparation, and smart court habits, you can significantly reduce your risk of injury in pickleball and improve your performance. Good technique minimizes strain on your body, while proper warm-ups, stretches, and conditioning prepare you for the demands of the game. Smart habits like mindful footwork and using proper equipment also help prevent injuries like sprains or strains.
Injury prevention is key to long-term enjoyment of pickleball. Taking care of your body now ensures you can keep playing and improving for years to come without being sidelined by preventable issues. Staying healthy means more fun on the court and a better overall experience.
FAQs
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Why is warming up important before playing pickleball?
Warming up is crucial as it prepares your muscles and joints for the physical activity ahead, reducing the risk of strains or sprains. Engaging in dynamic stretches and light cardio increases blood flow and muscle elasticity, helping you transition smoothly from daily tasks to the game.
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How can proper technique prevent injuries in pickleball?
Proper technique minimizes the physical stress on your muscles and joints by ensuring biomechanical efficiency. By practicing correct movements, you use less energy and reduce the likelihood of injury, allowing for a more enjoyable and sustainable play.
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What is the SpinPro and how does it help with pickleball technique?
The SpinPro is a practice device that helps players learn the correct biomechanics for various pickleball shots, including topspin and slice. It allows for repetitive practice, building muscle memory and integrating proper technique into your game, which accelerates skill development.
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Why is proper equipment important in pickleball, and what should you consider?
Proper equipment, like footwear and paddles, is essential to prevent injuries and enhance performance. Shoes should provide support and allow for quick directional changes, while paddles should match your swing type and be comfortable to use, reducing strain on your body.
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How can overplaying lead to injuries in pickleball, and what can you do to avoid it?
Overplaying can cause overuse injuries like tendinitis due to insufficient rest. To avoid this, take breaks between games, listen to your body, and ensure you get adequate rest, which can also improve your game in the long run.
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