Pickleball has quickly become a favorite sport for people of all ages, offering a fun way to stay active and competitive. But as with any physical activity, there’s a risk of injury, especially if you’re not adequately prepared. Overuse injuries, strains, and sprains can sideline even the most enthusiastic players. That’s why we’ve put together a guide to help you stay on the court and out of pain.
In this blog, we’ll cover how to prevent injuries, the importance of a proper warm-up, the benefits of strength training, and recovery tips to keep your body in peak condition.
Understanding Overuse Injuries in Pickleball
Pickleball injuries often stem from repetitive movements, such as swinging the paddle or quick lateral motions on the court. Overuse injuries occur when your body’s capacity is exceeded by the demands placed on it.
For example, if you’re excited to jump into pickleball season and play a long tournament after a period of inactivity, your joints and tendons may not yet be conditioned for that level of strain. This can lead to issues such as tendonitis, shoulder pain, or knee discomfort.
Key takeaway: Ease into the season by gradually increasing your playing time. A general rule of thumb is to increase your playtime by no more than 10–15% each week. This allows your body to adapt and strengthens your tendons and muscles over time.
Watch the full workshop in this video!
Warm-Up: The Foundation of Injury Prevention
Before hitting the court, a proper warm-up is critical. Think of your body like a race car—it needs to be prepped and primed before going full speed. A good warm-up increases blood flow, activates your muscles, and reduces the risk of strains and injuries.
Your Pickleball Warm-Up Routine
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Dynamic Stretches for Flexibility:
- Banded 7s: Use a resistance band to wake up your shoulder muscles.
- World’s Greatest Stretch: Loosen up your entire body, focusing on mobility.
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Lower Body Activation for Stability:
- Air Squats: Prepare your legs for quick directional changes.
- Walking Frankensteins: Stretch your hamstrings and hip flexors.
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Cardio & Core Priming:
- Up-Downs: Engage your core and elevate your heart rate.
- Jog the Court Lines: Mimic game-like movements and get your blood flowing.
Ready to elevate your pickleball game? Schedule a performance assessment at Lake Effect Chiropractic to learn how to prepare your body for success on the court. Click Here to Book Your Assessment.
Strength Training: Building Resilience for the Court
Incorporating strength training into your routine can help you avoid injuries and improve your game. Stronger muscles provide better support for your joints, enhancing stability and power during play.
Strength Exercises for Pickleball Players
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Leg Strength & Endurance:
- Lunges: Build power for quick movements.
- Wall Sits: Improve endurance for long matches.
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Balance Training for Agility:
- Skater Hops: Practice lateral stability for court coverage.
- Single-Leg Line Hops: Boost reaction time and balance.
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Shoulder & Grip Strength for Control:
- Overhead Press: Protect your shoulder from overuse injuries.
- Farmer’s Carry: Strengthen your grip for better paddle control.
Strength training doesn’t have to be complicated—just 2–3 sessions a week can make a significant difference.
Cool Down: The Often Overlooked Step
After an intense game or practice, a proper cool-down is essential to prevent stiffness and soreness. This step helps your body transition to a resting state and promotes recovery.
Cool Down Routine
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Light Cardio:
- A 3–5 minute walk to lower your heart rate gradually.
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Stretching for Flexibility:
- Standing Quad Stretch: Lengthen the front of your thighs.
- Hamstring Stretch: Reduce tension in the back of your legs.
- World’s Greatest Stretch: End with a full-body stretch.
Why Choose Chiropractic Care for Pickleball Players?
At Lake Effect Chiropractic, we specialize in keeping athletes like you on the court, feeling your best. Chiropractic care helps optimize joint mobility, alleviate muscle tension, and improve your body’s overall mechanics. Whether you need help recovering from an injury or are looking to boost your performance, our team has you covered.
Want to take your pickleball game to the next level? CALL: 989-686-6808 to schedule a consultation and see how we can help you stay pain-free and active!
The Bottom Line
Pickleball is a fantastic way to stay fit and social, but it’s essential to care for your body to avoid injuries. By incorporating proper warm-ups, strength training, and cool-down routines into your practice, you can improve your performance and enjoy the game pain-free for years to come.
At Lake Effect Chiropractic, we’re here to support you every step of the way. Whether you’re new to the sport or a seasoned player, we can help you stay on the court and out of pain.
Don’t wait for pain to strike—schedule your appointment today and let us help you play pickleball without limits!