How to Stay on the Pickleball Court and Out of the Doctor’s Office

Pickleball is a blast. It’s competitive, social, and a great way to stay active. But if you’ve been playing for a while, (or even if you’re just starting out) you’ve probably heard about someone getting hurt on the court. Maybe you’ve even felt a few of those tweaks or aches yourself.

The reality is that injuries like ankle sprains, knee issues, rotator cuff pain, and “pickleball elbow” are incredibly common. And while not every injury is preventable, a lot of them are avoidable with just a few simple habits.

The good news is that staying injury-free doesn’t require hours in the gym or a complicated training plan. In fact, two simple changes can go a long way: strength training twice a week and taking two minutes to warm up before you play.

Let’s break it down.

Why Injuries Happen in the First Place

Most pickleball injuries don’t happen because the game is dangerous. They happen because our bodies weren’t ready for what we asked them to do. Quick movements, sudden stops, and awkward lunges are part of the game, but if your muscles, tendons, and joints haven’t been trained to handle that stress, they’re more likely to break down.

It’s not usually about the load itself. It’s about the load you weren’t prepared for.

Another major issue is what we call “boom or bust” behavior. Sitting most of the day (or for months or years), then going full speed into an intense game without any kind of warm-up. That sudden spike in activity is a recipe for pulled muscles, strains, and nagging overuse issues.

The Role of Strength Training

Strength training helps you build the kind of durability that keeps you on the court. It improves your balance, protects your joints, and strengthens the muscles that stabilize your knees, ankles, shoulders, and core. All of that reduces your risk for the most common injuries like ankle sprains, rotator cuff strains, or elbow pain.

We recommend at least two strength training sessions per week. They don’t need to be long or intense. Just focused, consistent work that helps your body stay strong, mobile, and resilient.

Don’t Skip the Warm-Up

This one’s quick and easy. A simple two-minute warm-up before you play can make a huge difference. Take a look at this YouTube video for a quick mini band warm up to help prepare your knees and back: https://youtu.be/22rv8m-hQnM

The goal isn’t to get tired, it’s to “wake up” your muscles and nervous system, get blood flowing, and prepare your body to move well. You’ll play better, feel better, and drastically lower your chances of getting hurt.

Play Longer, Feel Better

Getting hurt is frustrating. It takes you off the court completely or it lingers in the background, making it hard to play your best. But by building a stronger base and warming up before you play, you give yourself the best shot at staying healthy, consistent, and competitive.

Pickleball should be something you enjoy for years to come. A few small changes now can help make sure that happens.

If you’re not sure where to start with strength training, or you’ve tried before and it felt overwhelming, we can help. We specialize in working with adults who want to move well, stay active, and feel strong doing the things they love (pickleball included).

Let’s keep you on the court and performing at your best. You’ve got more games to play.