Pickleball is exploding in popularity—so much that it’s now the fastest growing sport in America. But with more paddles on the court comes more injuries, especially for those just starting out or returning to the sport after a long break.
Here are some tips to help players stay safe and strong, while enjoying the competition, from
James N. Gladstone, MD, Chief of Sports Medicine, and Shawn G. Anthony, MD, MBA, Associate Chief of Sports Medicine. One key takeaway: Even small changes in your routines can make a big difference.
- Warm Up Before You Play
Preparing your body before hitting the court is key to preventing injuries and improving performance. “Even though pickleball is low impact, it involves quick bursts of movement and sudden changes in direction,” says Dr. Gladstone. “A proper warm-up like light jogging, dynamic stretches, or shoulder rolls can reduce your risk of injury.”
- Build Strength Off the Court
Strong muscles support joints and help prevent overuse injuries, especially in areas that are prone to injury such as shoulders, knees, and ankles. “Strength training for your core, legs, and rotator cuff muscles provides stability and helps prevent injuries,” says Dr. Anthony. “Even 15 minutes a few times a week can make a noticeable difference on the court.”
- Don’t Skip Mobility and Flexibility
Keeping muscles and joints flexible lowers your risk of strains and tears. Dr. Gladstone recommends incorporating exercises like hamstring stretches, yoga, or foam rolling into your weekly routine. “Pickleball involves a lot of lateral movement and quick pivots,” he says. “Flexibility helps your body respond safely to those sudden shifts.”
- Listen to Your Body
Pain is your body’s way of signaling that something isn’t right. “Soreness or discomfort after a game can be normal, but sharp or persistent pain should never be ignored. Playing through it often makes the injury worse and can delay recovery,” says Dr. Anthony.
- Ease Into the Game
For beginners and players returning after a break, gradually increasing time on the court is essential to staying well before and after the game. “Give your body time to adjust,” says Dr. Gladstone. “Start with shorter matches and slowly build up your playing time as your strength and endurance improve.”
The Mount Sinai Sports Medicine team provides expert care for players of all levels, from advanced treatments and surgeries to proven rehabilitation techniques. Whether you’re looking to prevent injuries, recover quickly, or get back to the activities you love, Mount Sinai specialists can help you stay active and enjoy your time on the court.