Stepping up your pickleball game
As pickleball quickly rises as one of the nation’s most popular recreational sports, it’s important to keep safety at the forefront of your game. Before stepping onto the court, take a moment to learn how to play safely while having fun. By incorporating proper techniques, warming up and focusing on injury prevention, you can minimize the risk of injury and make the most of your time on the court.
Learn more about the health benefits of pickleball.
Choose the right gear
Start with the right equipment for the game. “Select a paddle that suits your playing style in terms of size and weight,” advises Guzman. “Grip sizes vary, so it’s important to find one that feels comfortable in your hand.”
Given the multi-directional movements involved, ensure your shoes are properly fitted and provide support. “Flat or running shoes don’t offer enough stability,” warns J. Mica Guzman, M.D., a board-certified sports medicine specialist and the primary care sports medicine clinical director for the Sports and Injury Clinic within UT Medicine’s Musculoskeletal Institute. He also serves as the clinical director for both bone health and concussion care within the Musculoskeletal Institute and the medical director of sports medicine and events coverage for the Musculoskeletal Institute. “Instead, opt for tennis or cross-training shoes, which offer the stability needed for quick movements. Specialized pickleball shoes are available, but as long as your footwear provides sufficient support and comfort, they’re not necessary.”
Protect your eyes
While pickleball is a noncontact sport, the hard plastic ball can still cause eye or facial injuries. “Eye protection is often overlooked but highly recommended, similar to protective eyewear used in squash or racquetball,” notes Guzman. “Whether it’s a fast-moving ball or an unexpected collision, wearing protective eyewear can significantly reduce the risk of injury.”
Brace your joints
“Individuals living with wrist, knee, or ankle pain should consider wearing appropriate bracing as a preventive measure,” recommends Guzman. “Braces provide stability, compression and support for joints,” explains Guzman. “You can always consult with your health care provider to determine the best options for your needs.”
Explore common pickleball injuries and learn how to prevent them.
Inspect the court
Before playing, always check the court for hazards. “Ensure the surface is dry, as a wet court increases the risk of falls,” warns Guzman. “Clear the court of debris, such as pebbled or branches, that could cause tripping.”
Warm up
Warming up prepares your body for activity. “Take time before you play to perform low-intensity pickleball exercises,” suggests Guzman. “Gradually transitioning into the game helps better prepare your body.”
“Neuromuscular training helps your body perform the anticipated movements you reduces injury,” continues Guzman. “Mimic game movements at a slower pace, practicing overhead swings and lunges to improve balance and strength.”
Fuel your body
Hydration is crucial. “Stay hydrated before, during, and after the game to maintain joint lubrication and muscle function,” advises John Wickman, M.D., MBA, an orthopedic surgeon in UT Medicine’s Shoulder and Elbow Clinic within the Musculoskeletal Institute. “Drinking water consistently supports both performance and recovery.”
“A well-balanced diet with plenty of protein will keep you energized,” adds Wickman. “Protein aids muscles recover.”
Cool down
After the game, cool down with static stretches to aid recovery. “This helps prevent stiffness and soreness,” explains Wickman. “Stretching, particularly in the shoulders, can help maintain flexibility.”
Know your limits
Pay attention to your body and know when to rest. “If something is causing pain and is no longer enjoyable, it’s time to seek medical advice,” cautions Guzman. “Understanding the cause of your discomfort can help you stay in the game.”
“For overuse injury, rest, ice and anti-inflammatories can help,” shares Wickman. “Taking a break and gradually returning to the game allows your body to recover; however, if you experience a traumatic injury, such as a pop or tear in your shoulder, seek medical attention immediately.”
“Whether you are physically active, recovering from surgery or experiencing pain from overuse or aging, our care team is dedicated to supporting your recovery and optimizing your joint health to improve your overall quality of life,” assures Wickman.
