Prepare to Play: Strength, Mobility, and Injury Prevention for Pickleball

Pickleball has become a popular court-sport alternative for individuals of all ages. Fun and fast-paced, pickleball is a great opportunity to enjoy movement outdoors with friends this summer. 

But this high-intensity sport can lead to injury, if you aren't careful. The repeated starts and stops, lateral changes of direction and repetitive motion of the sport can be challenges for joints, tendons and muscles, especially if they aren't prepared for the demands of a match. 

Common Injuries in Pickleball

It is common for pickleball participants to experience:

• Ankle sprains

• Achilles tendinitis

• Forearm tendinitis 

• Shoulder and elbow pain

• Low back pain

Many of these can result from poor warm-ups, a sudden increase in playing frequency or improper preparation. But there are ways to make sure your body is prepared for an active season of pickleball so you can tackle the challenges of the court while staying healthy. 

Our Tips for Staying Healthy on the Court

1. Warm-up -- the right way

Take 5-10 minutes before you hit the court to get your body ready for the match. Prioritize dynamic, full-body movements that increase blood flow and get your heart rate elevated. For pickleball, make sure to include lateral movements and some faster movements to prepare your muscles and joints for the rapid acceleration, deceleration and change of direction that occur on the court.

2. Prepare your body off the court

A healthy pickleball season starts in the gym. Strength and mobility work prepare our muscles, tendons and joints for the movement and force of the court. Two full-body workout per week that cover the major mover muscles of the body, along with stability work for the core, ankle, hip and shoulder are enough to make a difference in performance and longevity on the court.

3. Choose the right footwear

Shoe choice matters -- especially for court sports. The lateral movement of the sport and need for good traction means any old tennis or running shoe just won't cut it. Look for a court shoe with good traction, reinforced toe caps and side walls and, most importantly, a shoe that is comfortable to wear for several hours.

4. Prioritize recovery

We understand that the drive to compete and the enjoyment of spending time with friends can keep you playing past signals from your body that it is time to stop, but it is important that you don't play through pain. Playing through pain can lead to injury and time on the sideline that could have been prevented with better recovery. Take 5 minutes to stretch after you're done with your match and consider bodywork, like dry needling, graston or cupping, to take care of aches and pains before the become a setback on the court.

Recovery isn't just for when you are injured

At FIXXED, we believe that taking care of your body before you are injured keeps you moving and playing at your best. Whether you are currently dealing with lingering soreness or are looking to prevent injury, we can support you with hands-on care to address soreness, targeted strength and mobility work and Normatec compression boot use to bring your game to the next level.