It’s true that pickleball is fun, social, and for everyone. But it’s also a sport, which means playing it comes with the very obvious risks of suffering an injury—from slight muscle strains to very serious ones like ligament tears. That’s because, like most sports, pickleball is still a vigorous form of physical activity that challenges the body.
“It’s a forgiving sport, so you can have fun at any level,” says Dr Nicholas Sgaglione M.D., Senior Vice President and Executive Director of the Orthopaedic Institute. “That said, it still involves sudden acceleration, quick stops, and lunging, so it can lead to injuries.”
6 Tips to Minimise Pickleball Injury Risk
So, like in all sports, it’s vital that you always keep in mind ways to minimise this injury risk. Here are six to remember:
- Don’t overdo things. Because it’s relatively easy to pick up pickleball, it’s always tempting to do more and play more. That sounds fun but is also dangerous, more so if you haven’t been physically active to begin with. If you’re a beginner, start slow at first and ramp up the more you get used to playing. If you’re feeling a bit off, rest and recover first. Pickleball will wait until you’re 100%.
- Don’t forget to stretch. Whatever sport you are playing, stretching is mandatory—before and after the game. Doing so prepares your body for the grind ahead. In particular, it makes your tendons more supple and pliable, enabling you to move fast and explode safely without tearing any body part. (Check out PNA Tips: 5 of the Best Warm-Up Exercises for Pickleball for some stretching exercises you can do.)
- Build up your strength. We already explained why strength training matters, noting how it helps preserve bone density and joint health, reducing the risk of fractures and wear-and-tear injuries that could shut you down for extended periods of time. In other words, it’s an investment that makes your body battle-ready. But as in tip no. 1, make sure you ease into strength training by going from light to moderate to vigorous in a steady progression. (Check out PNA Tips: Supercharge Your Pickleball Game with Strength Training to get started on building up your strength.)
- Wear the right shoes. While pickleball won’t make you run miles like tennis, it can still wear your feet out. So, it’s critical that you make it easier on your feet by wearing the right shoes. Go for athletic shoes designed for court sports to ensure sufficient support—something running shoes alone might not be able to provide.
- Hydrate as much as you can! Never ever forget to drink fluids. Water will suffice for casual players. For competitive ones, a sports drink or two might be helpful for gruelling days. Staying hydrated helps you avoid dizziness, fatigue and light-headedness, or even more serious conditions like irregular heartbeat and fainting.
- Stay alert at all times. We’re talking situational awareness here, too, aside from focusing on your opponent and your game. More specifically, it’s important that you check the “playability” of any and all courts you play on. To this end, USA Pickleball recommends this simple court safety check: press your toe down firmly on the court and make a twisting motion. If you leave an obvious wet spot, the surface is unsafe for play. Small acts like these help ensure that the courts you’re playing on are safe and won’t cause injuries.
Stay Safe and Enjoy!
Now, there never a guarantee that you won’t get injured while playing even when you try as hard as you can to be cautious and do all the right things. It’s just the nature of sports. The best thing to do is try to do everything right so you can stay safe and enjoy playing. The six tips above are as good a start in that regard.
