Keys to avoiding injury on the court

Pickleball has gotten a bad rap because of the number of doctors visits due to injuries. Many, but not all, injuries can be avoided or not be as sever by being prepared to play. A few simple things are key in helping you can prevent injuries. In this article, we will discuss equipment (shoes and paddle), eye protection, hydration and warm-up.

Being hit by a ball that is hit very hard is a scary thing, especially when it is coming towards your face. Even more frightening when it is heading for your eye. Sometimes it is hard to get out of the way, and boom it's your face. Eye injuries can cause game-changing or even life-changing damage. Ophthalmologists worldwide have seen an increase in injuries as pickleball continues to rise in popularity. Eye protection is essential and available in a variety of styles and costs. As a second layer of safety, wearing a hat or visor can help deflect the ball's trajectory and reduce injury risk.

Wearing proper pickleball shoes is essential because the game demands quick lateral movements, short sprints, sudden stops, and frequent direction changes on a hard court. Using regular athletic, tennis, or running shoes can make players feel uncertain about their stability, increasing the risk of injuries. Pickleball shoes are designed with a wider, more stable base, reinforced sides, and grippy soles to help you feel confident and in control during fast exchanges and rapid transitions from the baseline to the net. Proper footwear supports your safety and enhances your performance on every point.

Staying properly hydrated is essential for safe, enjoyable pickleball play at every level. Since pickleball involves bursts of movement, short recovery times, and often long points, games, and matches, the body can lose fluids faster than many players realize. Even mild dehydration can lead to fatigue, slower reaction time, muscle cramps, dizziness and increased risk of injury. Drinking water or an electrolytefilled beverage before, during, and after play will help regulate body temperature, support joint lubrication, and keep muscles firing efficiently. Simply put, good hydration keeps you playing sharper, longer, and safely on the court.

Warming up is simple and does not have to take a long time. When heading onto the court to play a match, it is amazing how few people warm up their muscles. They go out there and start whaling at the ball and then, oops, pull a muscle, tear a tendon or ligament. It is essential to get the body moving to warm up the muscles and get the juices flowing. Adding a warm-up routine to the pregame schedule help players not only feel better but play better too.

Many recreational pickleball players think warming up is just dinking and hitting the ball around before playing a game. However, to get the most out of your time on the court, warming up your muscles before hitting the first ball is essential. Taking as little as 10 minutes to warm up your muscles.

Here are some simple, effective pickleball warm-up exercises you can do in 10 – 15 minutes to help reduce injury risk and improve how you feel on the court. Focus on areas most commonly injured in pickleball, like ankles, shoulders, elbows, lower back, hips, knees, and calves, with targeted stretches and movements.

1. Light Cardio ( 3-5 minutes)

Goal: increase blood flow and loosen joints.

Brisk walk or easy jog around the court

Side shuffles (stay low, gentle pace)

High knees (light) or butt kicks

Jump rope (optional) or small hops in place

Keep it easy – you should feel warm, not tired.

2. Dynamic Stretching (6-8 minutes)

Avoid long static stretches before play. Keep everything moving.

Ankles & Calves

Ankle circles – 10 each direction per foot

Calf raises – 15 slow reps

Heel-to-toe walks – 20 steps

Knees & Hips

Bodyweight squats – 12–15 reps (squats without weights)

Leg swings (front-to-back & side-to-side) – 10 each direction

Lunges from side to side – 8 each side

Lower Back & Core

Torso twists (arms relaxed) – 20 reps

Standing side bends – 8 each side

Hip circles – 10 each direction

3. Upper Body & Shoulder Prep (4-5 minutes)

Shoulders

Arm circles (small → large) – 10 forward, 10 backward

Cross-body arm swings – 15 reps

Overhead reach and pull-down – 10 reps

Elbow & Wrist

Wrist circles – 10 each direction

Forearm flexor/extensor stretches (dynamic) – 10 reps each

Light shadow swings (forehand & backhand) – 10–15 swings

4. Pickleball – Specific Activation (2-3 minutes)

Get your body ready to play.

Split-step hops – 20–30 seconds

Short lateral shuffles with stop/start

Easy serves and groundstrokes before full power

Controlled practice dinks (start at 50% effort)

5. Post-Play Cool Down

Cooling down is highly recommended to add to your pickleball play routine.

Light walking for 2–3 minutes

Static stretches for calves, hamstrings, hips, shoulders, and forearms

The key to injury prevention is not rocket science, but essential. In review, the key tips to staying healty on the court are:

Warm up every time, even for casual games.

Starting with gentle dinks and gradually increasing intensity.

If something feels tight or painful, slow down. Or stop playing.

Stay hydrated, wear eye protection, and wear supportive court shoes.