How To Avoid Injuries In Pickleball

Regular Exercise

Pickleball is great fun, but it shouldn’t be the only activity you do. Regular exercise can help you stay healthy off and on the court. Your knees will be supported and protected by strengthening your legs, particularly your quadriceps muscles, hamstrings, and calf muscles. Your risk of injury to your shoulder will be reduced if your upper body is strong. Your lower back will be less stressed by core exercises that focus on strengthening your abdominal muscles.

Warm up, Stretch and Recover

It is important to warm up before you begin any type of physical activity. For 10 to 15 minutes, go for a walk. A light jog is a good option if you are running. After your muscles have warmed up, stretch them to ensure that tight muscles don’t become strained or injured. Your lower body muscles will be most used, such as your hamstrings and hip flexors. It will help your hips, knees, legs, and back. Stretch your shoulders and warm your wrists and elbows. Don’t forget to take a break. Listen to your body, and take a break when necessary. It’s normal to feel sore after strenuous activity, but not pain. If you experience pain in your elbow, wrist, or heel, it could be an indication that you are overdoing things.


Pickleball can be played outside when the weather permits. This usually means more sunshine and warmer temperatures. Hydration is important, not just while you are playing but also before you leave the house. Drink 6-8 glasses of water daily unless you have medical reasons to do so. Drinks with electrolytes can replenish the salts that you have lost while playing. As you age, dehydration can cause a variety of problems. Not least, dizziness, which can lead to injury and falls. You should seek shade and drink fluids if you feel dizzy while playing. Your health is just as important as winning.

Protect your Eyes

You can get hit with the ball while playing any racket sport. Although it may not cause serious injury to your arm or leg but can be quite dangerous if you get hit in the eye. You may sustain minor injuries like bruising and cuts, or even retinal detachment and interocular bleeding. Vision loss can occur from some of these injuries. According to the American College of Ophthalmology, most eye injuries sustained during sports can be avoided. Protective eyewear is recommended for all racket sport, especially with polycarbonate lenses. Cracked lenses don’t offer complete protection so it is important to regularly inspect your eyewear.

Wear the Right Shoes 

The right shoes can prevent many leg injuries, such as meniscal tears or ankle sprains. Rolling the ankle can cause ankle sprains. The most common causes of knee ligament and meniscal tears are sudden stops or changes in direction. These injuries can be prevented by wearing the right shoes. Your pickleball career will be more successful if you have the right court shoes. Running shoes can spell disaster. Running shoes can lead to injury so make sure you have the right shoes for every occasion.

This post was written by Kristian D’an, a pickle pall specialist with Pickleball Connection. Pickleball Connections is a private club offering the latest news, training, sportswear, supplements, and more. For exclusive deals, and to stay up to date on everything Pickleball click here for more information.