Pickleball and Injuries: How to Prevent Common Risks and Stay in the Game
- Dr. David Didlake, DPT
- Feb 7, 2025
- 5 min read
Updated: Mar 6
Did you know that pickleball is the fastest-growing sport in America? According to the 2024 Sports & Fitness Industry Association (SFIA) report, pickleball grew to 13.6 million players in the United States. To put that into perspective, that’s 3 million more players than the entire population of Sweden (which stands at 10.6 million).
But with this rapid growth comes an important question: how can pickleball players prevent injuries and keep playing the sport they love?
From 2001 to 2017, a study found that 33% of pickleball-related injuries requiring medical assistance were either sprains or strains, meaning one in three players hurt their ligaments, muscles, or tendons. Ouch! The good news is that many pickleball injuries are preventable with the right precautions.
Let’s dive into pickleball injury risks and discuss how you can minimize them with proper preparation, warmups, hydration, and stretching.
So, let's not dink around any longer and attack this pickler head on.
COMMON PICKLEBALL INJURY RISK FACTORS
A recent study by Prayudho and colleagues identified several factors contributing to pickleball injuries. These include:
Improper equipment (e.g., ill-fitting shoes).
Poor technique during play.
History of prior injuries.
Lack of a warmup before matches.
Inadequate stretching of key muscle groups.
Insufficient hydration.
While these risk factors might seem obvious, many players admit they fail to hydrate, warm up, or stretch properly before hitting the court. Below, we’ll explore simple, actionable tips to help you avoid these common pitfalls.
Zero, zero, start.
TOP TIPS TO DECREASE PICKLEBALL INJURY RISK
Stay Hydrated Like a Pro
Proper hydration is essential for peak performance and injury prevention. Did you know that losing just 2% of your body’s water content through sweat can impair both physical performance and cognitive function? Here’s how to stay hydrated:
Drink half your body weight in ounces of water daily. For example, if you weigh 150 pounds, aim for 75 ounces of water per day.
Start hydrating early! Drink up to 20% of your daily water intake shortly after waking up.
Avoid relying on soda, tea, or coffee, as these can act as diuretics and reduce hydration levels.
For enhanced hydration, consider adding a pinch of mineral salt to filtered or purified water. Studies have also shown that small amounts of protein and carbohydrates in drinks can boost hydration and reduce muscle damage during exercise (Seifert et al., 2006).
By focusing on hydration before, during, and after matches, you can keep your body ready for action. For additional information on hydration, including how to measure water loss through sweat, see my hydration article here!
Warm Up Before Every Match
A warmup routine is necessary to prime the body for action, so you need to take it seriously. No falafel shots here. If your warmup consists of only a few seconds, you’re really not going to get much out of it.
A proper warmup primes your body for the dynamic movements required in pickleball. Warming up increases blood flow, activates your muscles, and helps prevent strains or sprains. Here’s how to do it right:
Duration: Spend 5 to 10 minutes warming up—just enough to break a light sweat.
Avoid overdoing it! A warmup that’s too long can lead to fatigue and hurt your performance.
Incorporate dynamic movements like jogging, arm swings, and leg lunges to prepare your body for quick directional changes on the court.
Pro Tip: Check out this pickleball-specific warmup guide for detailed routines to help prevent common injuries.
PICKLEBALL INJURY PREVENTION: ESSENTIAL MOVES
3. Stretch Strategically After Warming Up
Stretching is critical for maintaining flexibility and preventing injuries, especially after you’ve warmed up your muscles. Focus on these stretching tips:
Target major muscle groups, especially those involved in pickleball, like the hips, hamstrings, shoulders, and forearms.
Use slow, controlled breathing during each stretch.
Hold each stretch for 20-30 seconds (or 3-4 deep breaths).
Pay extra attention to tight areas specific to your body or past injuries.
Stretching after your warmup—or after your game—can improve recovery and reduce stiffness.
TARGETED PICKLEBALL STRETCHES
Dealing with Prior Injuries
If you’ve had a previous injury, you’re at higher risk for re-injury. To minimize this risk, consider consulting a sports medical professional. They can assess your mobility, strength, and power limitations and provide personalized recommendations to reduce your injury risk.
Fortunately, as a fellowship-trained Integrative Physical Therapist, I specialize in helping pickleball players recover, prevent injuries, and enhance performance. Learn more about how I can help here.
In pickleball it might be called a double hit, but when it comes to testing and treating my clients, I call it a win-win!
CONCLUSION: PREVENTION IS THE BEST STRATEGY
While not all injuries are avoidable, most pickleball-related sprains and strains can be prevented with proper preparation. As Benjamin Franklin wisely said, “An ounce of prevention is worth a pound of cure.” By optimizing your hydration, warmup, and stretching routines, you can stay in the game longer and avoid time off the court.
Remember, injury prevention doesn’t stop there. Strength, movement, and power training are equally important for maintaining your game at a high level—without risking injury.
SCHEDULE YOUR INJURY PREVENTION SESSION TODAY!
If you’re looking to reduce your injury risk, recover from an existing injury, or simply improve your pickleball performance, let’s work together. Schedule a session with me today and take the first step towards playing at your best.
Want help recovering more safely at home?
If pain, stiffness, or slow recovery feels confusing, we created a free Recovery Guide to give you a clear place to start. It walks you through simple recovery principles we use with patients every day — without guesswork or quick fixes.
Here's to the ever-elusive golden pickle, and your health!
Dr. David Didlake, DPT
PT, Cert. SMT/DN, CSCS, Cert. TPI Medical Level 3, Dip. Osteopractic, FAAOMPT
Owner, Integrative Therapeutics "Home of the Saint Louis Golf Doc"
Follow me @theintegrativeclinic @thestlgolfdoc
About the Author
Dr. David Didlake, PT, DPT is a fellowship trained integrative physical therapist and golf performance specialist with extensive experience in sports injury recovery, headache management, and painful spinal conditions. He holds advanced certifications in manual therapy, dry needling, and golf performance, and as owner of Integrative Therapeutics, he is passionate about helping active adults achieve their goals safely and effectively.
Medical Disclaimer
This article is for informational purposes only and does not substitute for professional medical advice. Always consult a qualified healthcare provider before beginning any new therapy or treatment.
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References
For those interested in the scientific evidence behind injury risk, we've included some key research citations:
Greiner N. Pickleball: injury considerations in an increasingly popular sport. Mo Med. 2019;116:488–491.
Prayudho S., Nasrulloh A., and Skaliy A. Risk factor of pickleball injury: systematic review and meta-analysis. Health, Sport, Rehabil. 2024;10(3):115-124.
Kalman D., and Lepeley A. A review of hydration. Str. & Condition J. 2010;32(2):56-63.
Seifert J., Harmon J., and DeClercq P. Protein added to a sports drink improves fluid retention. Int J Sports Nutr Exerc Metab. 2006;16:420–429.
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