How to Prevent Pickleball Injuries: Expert Tips from a Physiotherapist

Pickleball is taking North York by storm! Fast, fun, and easy to learn, it’s a sport that welcomes all ages and skill levels and is loved for its exciting pace and accessibility. However, like any sport, pickleball comes with the risk of injuries.

Whether you’re a seasoned pro or just picking up a paddle for the first time, preventing pickleball injuries is key to staying on the court and playing pain-free. The good news? Most pickleball injuries are avoidable with the right approach. 

From pickleball warm-up exercises to smart recovery techniques, our expert physiotherapist in North York has crafted this guide to help you play safely, move efficiently, and keep your body in top condition for you to know how to prevent pickleball injuries. Let’s dive in!

Common Pickleball Injuries and Why They Happen

Before diving into prevention strategies, let’s look at the most common injuries in pickleball and their causes:

Lower Body Injuries

• Calf and Hamstring Strains – Sudden sprints and lunges can overstretch these muscles, leading to painful strains.
• Ankle Sprains – Quick pivots and uneven surfaces increase the risk of twisted ankles.
• Knee Meniscus Tears – The fast direction changes in pickleball put stress on the knee joint, sometimes causing tears.

Upper Body Injuries

• Rotator Cuff Strains – Repetitive overhead swings can weaken shoulder muscles over time.
• Tennis Elbow (Lateral Epicondylitis) – Frequent backhand strokes can irritate the tendons around the elbow.
• Golfer’s Elbow (Medial Epicondylitis) – Caused by repetitive forehand swings and gripping the paddle too tightly.

Back Injuries

• Lower Back Strains – Reaching for shots, bending too much, or playing without proper core strength can strain the lower back.

Now that we know the common culprits, let’s discuss the best ways to prevent them!

Physiotherapy Tips to Stay Injury-Free in Pickleball 

​Engaging in pickleball is an excellent way to stay active and socialize. To ensure you remain injury-free and perform at your best, consider these physiotherapy-backed strategies by our expert physiotherapist.

1. Warm Up Before You Play

A proper warm-up can significantly reduce your risk of injury. Spend at least 5–10 minutes on these pickleball warm-up exercises:​

• Arm Circles & Shoulder Rolls
  
  • Purpose: Loosens shoulders and arms for improved mobility.​
    
  • How to do it: Extend your arms and perform small to large circles in both directions. Follow with gentle shoulder rolls forward and backward. ​
    
• Lateral Shuffles & High Knees
  
  • Purpose: Activates leg muscles for quick lateral movements.​
    
  • How to do it: Practice side shuffles across the court and perform high knees by jogging in place, bringing your knees up to waist level. ​
    
• Wrist & Ankle Rotations
  
  • Purpose: Stabilizes key joints subjected to repetitive stress.​
    
  • How to do it: Rotate your wrists and ankles clockwise and counterclockwise for 15–20 seconds each.
    

2. Strengthen Your Muscles

Building muscle strength supports your joints and enhances performance. Here are some strengthening exercises to try:​

• Squats & Lunges
  
  • Purpose: Improves balance and protects your knees.​
    
  • How to do it: Perform bodyweight squats and forward lunges, ensuring proper form by keeping your knees aligned with your toes.​
    
• Planks & Core Exercises
  
  • Purpose: Strengthens your core for better stability.​
    
  • How to do it: Hold a plank position, keeping your body straight from head to heels, engaging your abdominal muscles.​
    
• Shoulder Presses & Resistance Band Work
  
  • Purpose: Strengthens the rotator cuff and prevents shoulder strain.​
    
  • How to do it: Use light dumbbells or resistance bands to perform shoulder presses and external rotations.​
    

3. Improve Flexibility

Do Dynamic Stretches Before the Game

Warming up with dynamic stretches increases blood flow and prepares your muscles for movement. Focus on these key areas:

• Hamstrings – Essential for sprinting and lunging.
  
• Shoulders – Critical for swinging motions.
  
• Lower Back – Supports rotational movements.
  

Hamstring Stretch

• How to do it: Stand tall and perform alternating leg swings, keeping your leg straight while reaching toward your toes. Repeat for 10–15 reps per leg.
  

Shoulder Stretch

• How to do it: Perform controlled arm circles and shoulder rolls to loosen up your rotator cuff.
  

Lower Back Stretch

• How to do it: Stand with feet hip-width apart and twist gently side to side, keeping your core engaged.
  

Do Static Stretches After the Game

Cooling down with static stretches helps your muscles relax and recover. Hold each stretch for 20–30 seconds and breathe deeply.

Hamstring Stretch

• How to do it: Sit on the ground with one leg extended and the other bent. Reach toward the straight leg while keeping your back straight. Switch sides.
  

Shoulder Stretch

• How to do it: Bring one arm across your body and use the opposite hand to pull it toward your chest. Hold, then switch arms.
  

Lower Back Stretch

• How to do it: Lie on your back, bring both knees to your chest, and gently rock side to side.
  

Additional Tips for Flexibility & Recovery:

✔ Incorporate Yoga or Foam Rolling – Helps release muscle tension and improve mobility.
✔ Hold Each Stretch for 20–30 Seconds – Give your muscles enough time to fully relax.
✔ Stretch Regularly – Consistent flexibility training reduces injury risk and enhances your overall movement on the court.

4. Use the Right Equipment

Proper gear is essential for injury prevention. Here are some tips you can apply on your next game:​

• Supportive Footwear – Choose court shoes with lateral stability and arch support to prevent ankle injuries. ​
  
• Lightweight Paddle – Using a paddle that is appropriately weighted reduces strain on your wrist and elbow.​
  
• Compression Sleeves or Braces – These provide joint support and can improve circulation during play.​
  

5. Master Proper Technique

Pickleball coaches always instruct that poor form can increase injury risk, and our physiotherapist, couldn’t agree more with that. To stay safe moving around your body:​

• Focus on Controlled Movements – Avoid jerky motions and overreaching; instead, use smooth, deliberate actions.​
  
• Engage Your Whole Body – Utilize your legs, hips, and core to generate power, reducing strain on your arms.​
  

6. Listen to Your Body

Ignoring tiny discomforts can lead to serious injuries. Here are things you can do if you experience any pains: 

• Take a Break – Rest and recover if you experience discomfort; pushing through pain can worsen injuries.​
  
• Use Ice for Swelling – Apply ice packs to sore areas for 15–20 minutes post-game to reduce inflammation. ​
  
• Seek Professional Assessment – If pain persists, consult a physiotherapist for a comprehensive evaluation and tailored rehabilitation plan.​
  

By doing these strategies into your routine, you can enjoy pickleball while minimizing the risk of injury.​

Stay in the Game: Join A Pickleball Physiotherapy Program

Physiotherapy isn’t just about recovery—it’s your secret weapon for staying injury-free and performing at your best!

Our expert physiotherapist in North York specializes in pickleball physiotherapy, helping players stay active, strong, and pain-free with expert care and guidance.

At Stay Active Rehabilitation, we help pickleball players prevent and recover from injuries through our Pickleball Program. 

What Our Pickleball Program Includes: 

🏆 Personalized Assessments – Pinpoint movement imbalances and potential injury risks.
🏆 Strength & Mobility Programs – Custom-tailored plans to enhance performance and resilience.
🏆 Taping & Bracing – Extra support where you need it most to reduce joint strain.
🏆 Technique Refinement – Master proper movement patterns to prevent injuries before they happen.

Feeling aches or suspecting an injury? Book a FREE 15-minute Physiotherapy Consultation and let’s get you back in the game—stronger than ever!

Final Thoughts

Pickleball is a fantastic way to stay active and social, but pickleball injury prevention is essential to enjoy the game for years to come.

By warming up and cooling down properly, strengthening key muscles, improving flexibility, using the right equipment, and seeking professional guidance when needed, you can prevent pickleball injuries and play pain-free.

For expert help with pickleball injury treatment or physiotherapy in North York, contact us today and keep your game strong! 🎾😃

Frequently Asked Questions (FAQs)

Is it common to fall in pickleball?

Yes, falls are common due to quick movements, sudden stops, and hard playing surfaces. Good footwork, balance training, and proper court shoes can help prevent them.

Why do so many people get injured in pickleball?

Injuries often result from overuse, poor warm-ups, and improper technique, leading to sprains, strains, and joint pain. Strength training, stretching, and listening to your body can reduce the risk.

Why does my whole body hurt after playing pickleball?

Full-body soreness is usually due to muscle fatigue, dehydration, or lack of recovery. Warm-ups, hydration, and post-game stretching can help minimize pain and stiffness.