Are you one of the many people who have picked up the sport of pickleball in the last 5 years? The sport is growing rapidly, and as a recent article reported, injuries due to pickleball are on the rise with estimated costs up to $400 million due to these injuries in 2023.

So is the answer for everyone to stop playing pickleball? Healthcare professionals have spent so much time and effort getting people to exercise. Although injuries are on the rise, I don’t believe the answer is to stop playing pickleball, as we know the many benefits of regular exercise which outweigh the risk of injury.

What can you do? As with any activity, an easy dynamic warm up can help prepare muscles for quick athletic movements. This doesn’t have to take a lot of time – a good warm up can be done in 5 minutes or less. Movements such as walking on your toes and heels, high knee marches, butt kicks, lunges, and side lunges can be sufficient to warm up the major muscle groups of the lower body.

Know your limits: Ease into the activity as you learn to play. I understand the competitive nature that can come out, but it’s ok to let a ball go every now and then rather than to chase it down and end up hurting yourself. Find a group that matches your competitive and ability level so you don’t feel the need to overextend your current playing ability. If you’re having some aches and pains, follow the traffic light system to help you decide if you should continue to play or if you need to take a few days off.

Green: no aches and pains while you’re playing
Yellow: some discomfort that you can keep in the back of your mind while you’re playing; soreness goes away quickly when you’re done playing, you feel back to normal the next morning
Red: pain while exercising that lingers, you feel painful the next morning as well

Cool down after you’re done playing. An easy 5 minute walk can count as a cool down and helps bring blood flow to your muscles and may reduce post exertion soreness.

Off the court, incorporating general strength exercises for upper and lower body can be helpful to manage the stress of the game. Exercises that challenge your balance may help you reach for a ball that’s out of your normal range.

If you’d like help learning how to strengthen your muscles or if you’re one of the people who’s experienced a pickleball injury, let us know and we’ll help you get back to the court!

Pickleball injury got you in a pickle?