Stay Injury-Free on the Pickleball Court: 4 Common Injuries and How to Avoid Them

Pickleball is a fast-paced and exciting sport, but like any physical activity, it comes with the risk of injury. Whether you’re a beginner or a seasoned player, it’s crucial to be aware of the most common injuries and how to prevent them. Here are the top four injuries pickleball players face and the best strategies to stay safe on the court:

1. Achilles Tendonitis

What It Is: Inflammation of the Achilles tendon, often caused by sudden changes in direction or jumping. How to Avoid It: Warm up properly before playing, focusing on calf stretches to keep your tendons flexible. Incorporate strength training exercises for your lower legs and avoid sudden increases in activity level.

2. Shoulder Strain

What It Is: Overuse or improper technique can lead to strain or tears in the shoulder muscles. How to Avoid It: Strengthen your shoulder muscles with resistance exercises and ensure you’re using the correct form during overhead shots. Take breaks when you start to feel fatigued, and consider cross-training to balance muscle use.

3. Tennis Elbow

What It Is: Pain and inflammation in the elbow caused by repetitive motions, especially backhand shots. How to Avoid It: Use a paddle with a properly cushioned grip to reduce impact on your elbow. Focus on using your whole arm rather than just your wrist for shots, and incorporate forearm strengthening exercises into your routine.

4. Ankle Sprains

What It Is: Twisting or rolling of the ankle, often due to quick lateral movements. How to Avoid It: Wear supportive shoes designed for court sports and practice good footwork. Strengthening your ankles through balance exercises and avoiding uneven surfaces during warm-ups can also reduce your risk.

By being mindful of these common injuries and taking proactive steps to prevent them, you can enjoy your time on the pickleball court without setbacks. Stay safe, play smart, and keep your game strong!