Last Updated on April 12, 2023 by Britt Olizarowicz
We love pickleball.
In fact, as a golf professional, I was around golf clubs for quite some time and always played a little tennis. However, pickleball really caught my eye about two years ago.
The main reason I decided to start playing is that I thought it would be a game that I could play with my kids and husband; as a family of four, we thought this would be a great way to spend time together.
And it is.
However, we have all had some injuries in the process. Knock on wood, nothing has been too bad, but I’m hearing of more people who are out for the season because of their injuries.
I really wanted to know more about why this was happening, so I did a bit of research and, of course, came up with some solutions if you are worried about getting injured (like I am).
Why are so many people getting injured playing pickleball?
Pickleball injuries are incredibly common.
What turned into a fun game to play when you wanted a break from tennis or golf has become an obsession for some.
This newfound love of the game teaches too many pickleball fanatics that “love hurts.”
High Impact Sport
Pickleball is a high-impact sport; even when you make it up to the net, and you are dominating the game, it’s still a lot of quick movements.
These movements and the change of direction put stress on your joints.
We have all had that one twist or turn to hit that hero shot that felt just a little funny as you walked back to the baseline.
Pickleball has a quick learning curve, but that doesn’t take away from the fact that it’s high impact.
Equipment Issues
The paddle is not the biggest problem that players have (although it can be, I’ll get to that in a minute).
It’s the shoes.
Shoes not designed specifically for court sports have too much leeway and motion in all the wrong places.
How do I know this?
I played with the wrong shoes for far too long. I’ve always been the person that has a single pair of sneakers that work for running, mowing the lawn, hikes, and, yes, even pickleball.
I now know that the right court shoes are essential.
Paddles don’t necessarily lead to injuries; however, if you have improper weight, it can lead to tennis elbow.
Between the golf and pickleball I play in a week, the elbow gets quite flared up from time to time.
Of course, nothing that would take me off the courts or the course.
Well, This is New . . .
One of my FAVORITE things about pickleball is the learning curve.
I’ve seen people that have never played a sport go on to become completely obsessed with the game.
Here’s the great thing about this; pickleball can have health benefits.
Even playing friendly doubles with your friends can increase your heart rate, encourage weight loss, and keep you younger.
If you haven’t been all that physically active over the last few years, make sure you don’t go all in the first time you play pickleball.
All of this is to say that there are plenty of unathletic people learning to play pickleball, and it’s causing some injuries simply because their bodies weren’t quite ready for this.
Poor Training (Or No Training)
If you think that pickleball looks fun and you want to give it a try, sign up for a beginner clinic.
The clinic will give you some of the basics of the game and make it easier for you to play without getting hurt.
Pickleball instructors know how to look for the things that will lead to injuries or unnecessary pain.
My mom and I took a pickleball clinic, and the instructor quickly picked up on the fact that she had too much wrist movement in her shots, leading to some issues and a potential injury.
The Top 10 Best Ways To Prevent Getting Hurt Playing Pickleball
At this point, we know why people are getting hurt; let’s take a look at how to stop this from happening.
I don’t know about you, but I’ll take a bad pickleball game over not being able to play any day of the week.
1) Stretch and Prepare
It seems like common sense to go out and stretch before a match, but most people don’t. With life and work obligations, you probably run straight for the court and make your appearance.
There is no need to do this.
Even if you can just do a few leg, shoulder, wrist, and back stretches, it considerably reduces your chance of pickleball injuries.
2) Shoes That Are Built For Pickle
Court shoes are your best bet if you want to protect your knees, ankles, feet, and hips.
With court shoes, you can turn and twist all you want, and you will remain stable.
If you are just trying pickleball out for the first time, a few rounds with sneakers on is not the end of the world.
When you get serious about it, take a look at some of the shoe options you have available.
3) Take It Slow In The Beginning
We get it; you were a star tennis player back in the late 80s; however, that takes a little time to get back.
Don’t start going too hard at it the first day you are back on the court.
Instead, take your time, and focus on making good contact with the ball and learning how to pivot and move around the court.
The more you play, the better your body will be at handling the twisting and turning.
4) Stay Hydrated
It’s important to drink plenty of water while out on the courts.
I’ve actually seen a few people go down with hydration, especially in those warm summer months.
Here’s a great tip that has helped me to stay hydrated; start the night before.
It is often too late if you are hydrating after you get thirsty.
Find a great water bottle and have it with you all the time, on and off the golf course.
5) Sit Out A Game Here and There
Pickleball games go rather quickly.
At the end of a game, you may simply start playing the next one.
Don’t be afraid to sit out for a game here and there.
Even if you are playing with some die-hard players, they will likely be fine with stopping for a few minutes, grabbing some water, and heading back out there.
Most leagues are set up with at least a few minutes between the games.
6) Paddle Fitting
A paddle fitting will help ensure that the grip size and paddle weight are correct for you.
The wrong paddle is actually one of the main causes of tennis elbow.
See a local pickleball professional for a paddle weight, length, and grip size that will function well for you.
7) Listen When Courts Are Closed
Pickleball courts are not safe to play on when they are wet.
If you notice that there is water on the court at all, find another court.
The material used on the pickleball courts gets incredibly slippery when it’s wet.
Even if you just want to finish those last couple of points, it’s probably not worth the risk.
8) Take A Walk?
What do you do to get exercise when you are not playing pickleball?
Some cross-training is a great idea when it comes to preventing pickleball injuries.
Take a walk around the block, or stretch it to a few miles if you can.
Even going to the gym and jumping on a bike will help.
Anything you can do to keep your body active will ensure that your time on the courts is safer and injury free.
9) Braces and Gear
If you know you have a weak spot, protect it.
I have a band that I wear at times for tennis elbow that I store in my pickleball bag. I really only need it if I’m playing pickleball a few days in a row and I start to feel some pain.
I’ve seen knee braces and wrist braces that also work well for some avid pickleball players.
10) Pay Attention
My kids are the reason behind this one, but this is still a good tip, regardless of your playing ability.
You need to pay attention when on the court.
Just last week, my daughter was day dreaming and took a ball to the head.
It’s not a terrible injury, she was completely fine, but if she had been paying attention, she could have easily jumped out of the way.
Even if you get distracted easily, try to keep your head in the game at all times; it doesn’t take much to get hit with the ball.
In addition, be very aware of where the edges of the court are. We have fences that are relatively close to the baseline, and I’ve had a few close calls with those just from being unaware of how much space I had to work with.
Final Thoughts
A pickleball injury can range from something minor, like a pickleball to the thumb, or a major injury that requires surgery or months away from the game.
I love pickleball, and I don’t want to be scared while I play; following these ten best ways to prevent pickleball injuries has helped me to do that.
