Pickleball is quickly becoming one of the fastest-growing outdoor sports in the United States, with an estimated 19.8 to 24.3 million Americans playing on neighborhood courts, parks and recreation centers. Its fast pace, social atmosphere and small court make it easy to learn and enjoy, but the game’s sudden movements, rapid direction changes and repetitive swings can challenge muscles and joints.

Each year, 90 percent of the estimated 66,000 to 100,000 pickleball-related injuries occur in players aged 50 and older. “This is a wonderful sport for social connection, cardiovascular endurance and health. The game is great to play, but only when the body is warmed up and strong,” says New York City-based fitness trainer Rachel Nicks.

Simple strength exercises and a regular warm-up routine can reduce the risk of sudden falls, back pain and tendonitis of the wrist and elbow. Targeting certain muscle groups, especially those governing grip strength, core stability and balance, is essential.

 

Pickleball Prep

Physical therapist Leo Talaganis, at Impact Physical Therapy, in Chicago, notes common injuries that cause painful inflammation of the tendons include lateral epicondylitis affecting the elbow and Achilles tendonitis causing ankle pain. “This comes from players who may not move a lot during the week, but overexert themselves during gameplay,” Talaganis observes. He stresses the importance of maintaining fitness off the court and between games by incorporating rowing movements, wrist circles and side-lying shoulder external rotations using one- or two-pound weights. Standing exercises like sidestepping with a resistance exercise band around the ankles are also beneficial.

Talaganis’ warm-up includes light cardio such as walking, then jogging around the court, a few side-to-side shuffles while in a low stance and trunk rotations (gently twisting from side to side) with the paddle in hand. Heel raises and lunges help to warm up the ankles, while arm circles and wrist stretches reinforce the upper body. Form is crucial. “Be sure to keep the wrist in a neutral position to avoid straining muscles in the forearm and elbow,” he advises.

Nicks encourages players to invest five to 10 minutes warming up and avoid the temptation of playing several days a week without proper rest and recovery time. Building pelvic floor strength and mixing things up strengthen more than one muscle group. “I believe cross-training is important and suggest rest days, yoga, breath work, foam rolling and low-impact strength training two to three times a week to prevent stiffness and improve mobility.”

 

Helpful Essentials

To protect the knees, chiropractic physician Brant Hulsebus, in Rockford, Illinois, emphasizes the importance of alignment, highlighting the lumbar (lower) spine, hip flexor muscles and the piriformis, a muscle in the gluteal region that stabilizes the hip joint. He recommends the yoga “pigeon pose” and a basic piriformis stretch of lying on the back and “moving the shoulder toward the opposite knee and vice-versa.”

Hulsebus also champions the “bird dog” exercise for core stability, as well as stronger hips, ankles and spine. Start in a tabletop position with hands and knees on the floor. Then, extend the right arm forward and the left leg backward while keeping the spine neutral. Hold for 10 seconds. Repeat eight to 12 times for each side.

The American Association of Retired Persons recommends an exercise in the pool to strengthen shoulders and arms. With bent knees, pretend to swim, moving arms in a forward motion, then change direction to mimic a backstroke. For injury prevention, Mayo Clinic cautions against backpedaling and recommends getting used to standing in a “ready position” with bent knees and a wide stance.

Nicks recommends a standing, mini-band exercise for activating and strengthening the gluteal muscles. Place the exercise band just above the knees and stand with feet slightly wider than shoulder-width apart. Gently squat until the thighs are parallel to the floor, and pulse up and down a few inches while pressing knees outward against the band for 15 to 20 repetitions.

To avoid injuries on the pickleball court, rest is just as important as strengthening exercises. According to Nicks, “Recovery should not be viewed as doing nothing or doing less. Recovery is the best way to stay healthy, strong and continue playing the sport.”

Talaganis notes that adding recovery time should always include a cooldown of low-intensity walking and stretching after pickleball games. For older players, he advises avoiding injury by not chasing the ball and limiting the effort to no more than two or three steps.

 

Zak Logan is a freelance writer dedicated to natural health and getting back to basics.

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