Physical Therapy considerations for Pickleball Injuries

Pickleball is a fun and fast-growing sport that blends elements of tennis and ping pong. It’s designed to be low-impact, easy to learn, and accessible to people of all ages and skill levels. But like any sport, pickleball does come with a risk of injury. Fortunately, there are many tips and exercises that can help prepare your body for play and potentially prevent injuries from occurring.

When first getting into pickleball, it’s important to gradually increase the duration and frequency of your sessions. This gives your muscles, joints, and ligaments time to adapt and recover from the new demands placed on them. A proper warm-up and cooldown routine can also go a long way in keeping your body ready for action. Simple dynamic movements such as arm circles, arm swings, forward lunges, and trunk twists can help loosen up your body before a game. If you’re feeling tightness in your joints or muscles, stretching either before or after playing can be beneficial. For a warm-up, aim to hold stretches for 15–30 seconds. During your cooldown, longer holds of 60 seconds or more are ideal. Useful stretches include the quad stretch, wrist stretch, and calf stretch—each targeting areas commonly used in pickleball.

Strength is another key component to staying healthy and improving performance on the court. Strength training helps build power, boost endurance, and reduce the risk of injury. More power means harder hits and quicker reactions. Better endurance allows you to stay active and chase down every shot, no matter how long the rally lasts. And fewer injuries mean more time enjoying the game you love. Some valuable exercises to incorporate into your workouts include split squats, dumbbell lawnmower rows, squats, chest presses, and single-leg deadlifts. These movements build strength in the areas most involved in pickleball performance and durability.

Pickleball is a dynamic, engaging sport—but taking care of your body is essential to stay competitive and injury-free. Whether you’re dealing with pain, working to improve performance, or just want to stay fit for the game, a physical therapist can be a great resource. With their expertise in movement, injury prevention, and personalized care, they can help you stay on the court and enjoy pickleball for years to come

Physical therapist teaching a core exercise.