How to Prevent Overuse Injuries in Pickleball

The recent popularity of #pickleball has also given rise to a significant increase in injuries associated with playing. The most common pickleball injuries I see are overuse injuries. Preventing overuse injuries in pickleball involves a combination of proper training techniques, conditioning, and self-care.

Let’s take a look at some ways to help prevent overuse injuries, with future blog posts diving even deeper into each recommendation below.

Gradual Progression

Avoid sudden increases in training intensity or duration. Gradually increase your playing time, intensity, and the frequency of your pickleball sessions to allow your body to adapt and adjust to the demands of the sport. This means you can not go from the couch to playing 4 hours of pickleball, 5 days a week at a high intensity. Gradual progression helps prevent overloading specific muscles or joints, reducing the risk of overuse injuries.

Warm-up Properly

Prior to playing pickleball, it is essential to warm-up properly. Unfortunately this does NOT mean simply doing some quick stretches and walking to the court. A proper warm-up will prepare your muscles and joints with dynamic stretches, light cardiovascular exercises, and specific movements that mimic the actions you'll perform during the game. Warming up increases blood flow, loosens up muscles, and prepares your body for physical activity.

Cross-Training and Rest

Too much of one thing is never a good idea when it comes to the human body. Incorporate cross-training activities into your routine to work different muscle groups and prevent overuse of specific muscles or joints. This can be any activity such as swimming, cycling, strength training or participating in a different sport to improve overall fitness and reduce the strain on the body. Additionally, ensure you have adequate rest days in your schedule to allow your body to recover and repair from the stresses of playing pickleball. I can not stress enough how important rest is in preventing overuse injuries.

Strength and Mobility Training

Developing strength and mobility in key muscle groups used in pickleball, such as the shoulders, core, hips, and legs is integral in preventing overuse injuries. Strengthening exercises and targeted stretches can help improve stability, balance, and joint mobility, reducing the risk of injury. I highly recommend incorporating exercises like resistance training, yoga, or Pilates into your fitness routine. The more individualized the exercise program is to your unique needs, the more likely to reduce injury risk.

Watch for Red Flags

Pay attention to any signs of pain, discomfort, or fatigue during and after playing pickleball. Pushing through pain or ignoring warning signs can lead to overuse injuries. If you experience persistent or worsening pain, reduce your training intensity, take rest days as needed, and consider seeking medical advice.

Remember that prevention is key when it comes to overuse injuries. By taking a proactive approach, listening to your body, and implementing these preventive measures, you can minimize the risk of overuse injuries and enjoy pickleball with reduced chances of prolonged downtime due to injuries!