Pickleball is one of the fastest-growing sports in the U.S.—and for good reason. It’s fun, social, competitive, and great for all ages. But as participation grows, so do the number of injuries we see in the clinic.
Whether you’re a weekend warrior or a seasoned player, understanding how to prepare your body for play and knowing when to seek help from a physical therapist can make all the difference between staying in the game—or sitting on the sidelines.
Warm Up Like You Mean It
Most players hit the court after a few practice hits and maybe some light stretching. But that’s not enough. Pickleball demands quick lateral movements, pivots, reaches, and bursts of speed, which puts stress on your knees, shoulders, and ankles.
Try this 5-minute warm-up before your next game:
- Arm circles + overhead reaches + cross body reaches – Loosen up those shoulders and spine.
- Lunge Matrix with paddle reaches – Prep your legs, core, and torso for quick changes in direction.
Stay Warm Between Matches
Tournament days or long open-play sessions often involve a lot of waiting around between games. Don’t let your muscles cool down completely, you’ll increase the risk of injury when you jump back into a match cold.
Try this while you wait:
- Keep moving. Light walking around the court can also include shuffles, carioca and backwards walking to keep your heart rate up and muscle loose.
- Light Plyometrics. Performing light jumping or hopping patterns keeps your heart rate up and muscles ready to respond to quick movement patterns on the court. “Check out this video”
- Keep your stretching dynamic every 20 minutes. “Check out this video to keep your legs loose”.
Cool Down Counts, Too
After your day is done, it’s tempting to pack up and head straight to the car. But taking 5 minutes to cool down can help reduce soreness and improve recovery.
Post-match cooldown ideas:
- Light walking to bring heart rate down.
- Static stretches for calves, quads, hamstrings, and shoulders. You should look to hold these stretches for around 45 seconds a piece.
- Foam rolling when you get home for key muscle groups (quads, glutes, IT band).
What To Do If You Get Hurt on the Court
Unfortunately, injuries happen—even with the best prep. Common pickleball injuries include:
- Ankle sprains
- Rotator cuff strains
- Tennis elbow
- Knee pain (especially patellofemoral or meniscus-related)
If you feel a sharp pain or something “off,” stop playing. Applying immediate care can minimize long-term issues.
Trail-side injury tip (A.R.I.C.E. method):
- Active rest: Limit painful motion but avoid full immobilization if possible.
- Relative rest: Skip the next few games or that day’s session.
- Ice: Apply for 15–20 minutes to reduce inflammation.
- Compression & elevation if swelling is present.
When to See a Physical Therapist
If you’re still dealing with pain, swelling, or mobility issues a week after injury, don’t wait. A visit or two with a PT can make a huge difference in recovery time and help prevent compensation patterns that lead to more injuries.
At Seattle Rehab Specialists, we specialize in treating active adults and athletes, including the growing pickleball community. We’ll evaluate your movement, address your pain, and build a plan to get you back to the game—stronger, safer, and smarter.
Pickleball is meant to be fun—not frustrating. If you’re looking to avoid injury, improve performance, or recover smarter, physical therapy is one of the best tools you can have in your paddle bag.
Have a nagging pain or want to prevent your next one? Let’s talk. We’re here to keep you on the court, not in the clinic