Pickleball is fast, fun, and addictive—but injuries can sideline you fast. The good news? Most are preventable. Here’s how to stay safe and keep playing your best!
1. Warm Up & Stretch – Loosen up your muscles to prevent strains.
Warming up and stretching before playing pickleball helps prepare your muscles and joints for the physical demands of the game. Focus on dynamic stretches, such as leg swings, arm circles, and torso twists, to increase blood flow and improve flexibility. This will reduce the risk of muscle strains and prevent joint discomfort during intense play.
2. Strengthen Key Muscles – Build leg, core, and shoulder strength for stability.
Building strength in your legs, core, and shoulders is important for improving performance and minimising the risk of injury! Strong legs provide stability during quick lateral movements, while a solid core helps maintain balance and posture. Shoulder strength, especially in the rotator cuff, is crucial for preventing repetitive stress injuries from overhead shots and serves.
3. Wear Proper Footwear – Choose court shoes for grip and ankle support.
Pickleball requires quick lateral movements, so wearing the right footwear is crucial for preventing injuries. Court shoes offer better grip, stability, and ankle support, reducing the risk of sprains or slips. Make sure your shoes are comfortable, fit properly, and provide cushioning for the high-impact nature of the game!
4. Improve Your Technique – Use proper form to reduce strain on joints.
Using proper form and technique while playing pickleball can significantly reduce the strain on your joints and muscles. Focus on executing proper swings, positioning, and footwork to avoid unnecessary twisting or overexertion. Taking lessons or attending classes can help refine your technique, ensuring safer play and fewer injuries.
5. Stay Hydrated & Take Breaks – Prevent fatigue and overuse injuries.
Dehydration and fatigue can lead to muscle cramps and increased susceptibility to injury. Make sure to drink plenty of water before, during, and after your game to keep your body hydrated. Taking regular breaks during play also helps prevent overuse injuries and allows your body to recover.
6. Be Mindful of Your Surroundings – Avoid falls and collisions on the court.
Pickleball courts can get crowded, especially in group games, so it’s important to stay aware of your surroundings. Keep an eye on both your teammates and opponents to avoid collisions or accidental falls. Awareness of the court's layout and others' movements can help prevent injury and ensure a safer playing experience.
7. Use Support if Needed – Knee braces, ankle wraps, or wrist supports can help.
If you’re prone to joint discomfort or have previous injuries, consider using support like knee braces, ankle wraps, or wrist supports during play. These can provide extra stability and reduce the chance of injury. Using proper support allows you to play more confidently and safely without compromising your performance.
8. Cool Down After Playing – Stretch and consider a proper recovery routine
Cooling down after your game helps your muscles relax and recover, reducing soreness and stiffness. Gentle stretching can maintain flexibility and prevent tightness, especially in your legs, shoulders, and back. Adding a proper recovery routine, such as foam rolling or light walking, can enhance muscle recovery and help prevent long-term injuries.
Still unsure? Book a Pickleball lesson with our expert coaches today! With them by your side, you’ll be sure to stay on your A-game with the proper safety PREVENTION TIPS to avoid injury.
👉 Start your pickleball journey with Pickleball 101!
👉 Sign up for a group class with our coaches here!
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