The Rise of Pickleball: How to Prevent Injuries and Stay Pain-Free While Playing

Pickleball is rapidly growing in popularity across Australia, offering a fun, social, and low-impact way to stay active. However, like any sport, playing pickleball comes with its own risk of injury—especially for those who are new to the game or may have pre-existing conditions. As a chiropractor at Barwon Heads Chiropractic, I've seen firsthand how injuries can affect players’ performance and well-being. So, if you’re looking to play pickleball pain-free and avoid injury, here are some essential tips to keep in mind:

1. Warm Up Properly

Any sport requires your muscles and joints to be in top condition before you start, and pickleball is no exception. A good warm-up will help prepare your body for the quick movements, lateral motions, and sudden bursts of speed common in the game.

Warm-up tips:

• Gentle stretching, focusing on the shoulders, wrists, hips, and legs

• Light cardio exercises, such as jogging or cycling for 5-10 minutes

• Dynamic stretches like arm circles or leg swings to activate muscles

2. Focus on Footwork

Pickleball requires a lot of lateral and forward-backward movements, making it essential to have proper footwork. Poor foot positioning and quick pivoting without adequate support can lead to sprains, strains, or even stress fractures.

Footwork tips:

• Keep your feet shoulder-width apart to maintain balance

• Use proper footwear that provides support and cushioning

• Work on agility drills to improve reaction time and foot speed

3. Strengthen Core and Lower Body Muscles

The core is crucial in pickleball as it helps with stability during strokes and quick directional changes. Strong legs are equally important for explosive movements, whether it’s lunging for a shot or quickly pivoting.

Core and lower body exercises to try:

• Planks to engage the entire core

• Squats and lunges to build leg strength

• Resistance band exercises to improve hip stability

4. Use Proper Technique

In pickleball, improper technique—especially with your paddle swing—can lead to repetitive stress injuries in the shoulders, elbows, and wrists. The key is to maintain a fluid, relaxed stroke rather than forcing the ball.

Technique tips:

• Keep your grip relaxed to prevent wrist and hand strain

• Use your entire body when hitting the ball, not just your arms

• Avoid overreaching or twisting your body excessively on each shot

5. Stay Hydrated and Rested

Dehydration can increase the risk of muscle cramping and fatigue, leading to improper form and potential injuries. It’s also important to take regular breaks during play, especially if you’re playing for extended periods.

Hydration and rest tips:

• Drink water before, during, and after play

• Take short breaks every 20-30 minutes to avoid overexertion

• Listen to your body—don’t push through pain or discomfort

6. Pay Attention to the Court Surface

Pickleball is often played on a hard surface, such as concrete or asphalt. While these surfaces are durable, they can be tough on your joints and lead to overuse injuries. Make sure you’re playing on an appropriate surface and that the court is clear of any hazards like cracks or debris.

Court tips:

• Choose shoes with good grip to avoid slipping

• Be mindful of your joints, especially knees and ankles, on hard surfaces

• Look for courts with a rubberized or cushioned surface for added comfort

7. Know When to Rest and Recover

Sometimes the best way to prevent injury is simply knowing when to rest. Overuse injuries, such as tendinitis or muscle strains, often occur when we push ourselves too hard without allowing for recovery.

Recovery tips:

• Incorporate rest days into your weekly routine

• Use ice or heat therapy to alleviate muscle soreness

• Consider regular chiropractic checkups to keep your body aligned and injury-free

Conclusion

Pickleball is a fantastic sport that offers numerous health benefits, but it’s important to play smart to avoid injuries. By focusing on proper warm-ups, footwork, technique, and recovery, you can reduce your risk of injury and keep enjoying the game for years to come.

If you’re experiencing pain or discomfort from playing pickleball, don't hesitate to reach out to us at Barwon Heads Chiropractic. Our team is here to help you stay injury-free and improve your game.

Stay safe, have fun, and remember to play responsibly!

Rogan Smith

Barwon Heads Chiropractic