Pickleball was initially thought to be a game for seniors with the assumption that there are few injuries because it’s not as strenuous as tennis. Wrong assumption. As pickleball’s popularity has skyrocketed, so have the number of injuries among players of all ages.
The most common injuries tend to be fractures related to falls (higher among seniors), however, other injuries on the rise impact ankles, knees, joints, feet, Achilles, and rotator cuff. As a result, the most common advice from orthopedic and sports medicine providers to prevent pickleball injury is based on preparation or in other words, “warm up like you would for any other sport”.
This “warm up” should focus on a program that includes both fitness exercise and specific pickleball drills. Key areas to target include lower body strength and power for explosive movements, core strength for stability and rotational power, upper body strength for paddle control and shot power, and agility and coordination for quick reactions and court movement.
Prior to play, dynamic stretches like leg swings, arm circles, lunges, and torso twists are crucial for preparing your body for play and preventing injuries (these are also great for a cool-down). Other effective warm-up exercises include quick shuffling, lateral movements and quick changes to improve agility and court coverage. A practice wall is ideal for preparation, too, as hitting volleys and dinks against a wall improves touch, control and footwork as well as reaction time and hand-eye coordination.
Flexibility and balance are essential in pickleball (especially for seniors), so yoga and Pilates are ideal exercises. Improving stamina becomes more important to players participating in competitive and lengthy play. Running, walking, hiking, cycling, swimming and rowing are excellent options for stamina resilience. Strength training is also key to pickleball performance with a specific focus on movements impacting the lower body, upper body and the core (since most body parts are used in pickleball!).
Lastly, don’t forget the cool down, which can include light movements such as a slow walk or gentle jog, light shuffles or lateral steps, and stretching the major muscle groups used in pickleball play (shoulders, back, forearms, hamstrings, quads and calves). The cool down is critical to promote recovery, improve flexibility, normalize heart rate and blood pressure, reduce muscle stiffness, and prevent future injuries.
