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How to Play Pickleball and Not Get Gruesomely Injured in the Process

One of the fast-growing sport’s rising stars explains how to stay safe on the court.

a youthful and fun caucasian couple in their 50s enjoy the recreational sport of pickleball on a warm day in the pacific northwest shot in washington stateRyanJLane

By Ben Emminger

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If you’ve been anywhere near your local park or rec center, odds are you’ve seen one of the fastest growing sports in action — pickleball. It has seen year-over-year participation increase by nearly 159 percent since breaking onto the scene just three years ago, per the Sports and Fitness Industry Association’s 2023 Topline Report.

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With more cooks in the kitchen, however, there’s ample room for faults and missteps. According to a recent CNN report, pickleball-related injuries may cost Americans upwards of $377 million in healthcare expenses this year alone.

To get to the bottom of these injuries — and outline how to better prevent them — we consulted Rachel Rettger, professional pickleball athlete and social media lead for top table tennis and now pickleball brand Joola.

rachel rettger
A former collegiate tennis player, Rettger now plays Major League Pickleball with the Orlando Squeeze.
Joola

Why and Where do Injuries Occur in Pickleball?

According to Rettger, it’s a combination of factors. For one, pickleball’s varying demographics: Kids, older people and anyone in-between can take up the sport, and jumping into it can be more taxing for individuals that may not have been the most active beforehand.

“I think a lot of injuries stem from older people who haven’t been playing sports or haven’t been physically active for a while,” she says. “They’re now deciding that they can go play pickleball, and their bodies aren’t accustomed to doing all of this physical activity.”

Additionally, pickleball’s easy approachability leads some people to jump into it without proper warmup. “I don’t ever really see anybody doing an active warmup before they go play,” Rettger says.

Rettger notes that ankle rolls and sprains are typical, especially for athletes not accustomed to the footwork and lateral movements. Achilles injuries and calf-related strains are also heightened on-court. And then there are actual impact issues.

“I would say the majority of injuries are coming from people falling down,” Rettger says. “I think a lot of these tumbles come from that older demographic — they’re running for a ball, they get caught up and then they fall and that’s when they’re hurting their wrists or ankles, hitting their heads.”

wide shot view through net of senior men playing doubles pickleball on summer evening
According to a 2021 study, from 2010 to 2019, 86 percent of pickleball-related ER visits involved people over 60 years old.
Thomas Barwick

How to Prevent Pickleball Injuries

1. Warm up like you would for any other workout.

While Rettger admits that pickleball is not the most intense form of exercise, there’s still some rapid movement and side-to-side agility involved, so your muscles and ligaments need to be firing properly. She recommends a quick dynamic warmup with a good mix of both lower-body and upper-body stretches. “Just something to get your blood pumping through your muscles,” she states.

Naturally, points of focus across the body should include your Achilles, calves and hips, but don’t forget to stretch and loosen your shoulders and arms, too. After all, while your legs help you command the court and cover your space, your arms are what turn your dinks and drop shots into points on the board.

2. Know the proper skills before hitting the court.

Understanding how to move across the court can be a great skill set to have, especially for new athletes or those in the older demographic. “I think its important for people to educate themselves on proper footwork,” Rettger says, “So they’re not stumbling back and they know the way to go about getting balls that are out of their reach without falling.”

Getting the hang of fundamental footwork moves like the split step and shuffle step, cutting and backpedalling, can not only help keep you upright during play, but it can also improve your performance. Pickleball can be a fun endeavor from the start, but progress and improved play can really be a spark to your intrigue over time.

3. Gear up with the right tools.

Finally, one of the easiest ways to lessen your chances for pickleball injuries is by playing with gear made for the discipline itself. Most notably, pickleball-specific shoes are designed to support all the side-to-side movement and quick cuts associated with on-court play, making them much better than ordinary gym shoes or running shoes.

“Those shoes have no lateral support so when you go to move side-to-side, so, you’re really susceptible to rolling your ankle,” Rettger says. “Encouraging people to get those court shoes is the first thing I always that tell athletes.”

There are a number of worthwhile pickleball shoes out there, but we’re fans of the Babolat Jet Mach 3 All Courts. Premium stability and ample cushioning are sure to elevate your play from your first serve and beyond.

In addition to your footwear, your paddle selection is key. “A lot of players complain that after they’re done playing pickleball, they have that pain in their wrist, forearm and elbow region,” Rettger says. “If you’re out there and you’re experiencing that pain, your paddle could be too heavy or light.”

Play around with a handful of paddle options — Rettger favors the Joola Ben Johns Perseus CFS line— to find the ideal silhouette for your needs and playing style.

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