Pickleball: Why It's So Popular and How to Stay Injury-Free

What is Pickleball and Why is Everyone Obsessed?

Pickleball is one of the fastest growing sports today, loved by players of all ages. Whether playing single or doubles, the game revolves around rallying a ball back and forth over a net in the center of the court. What makes pickleball so fun, and fast, is how much it demands from your whole body. For example, the serve. To get the ball over the net with enough power, you use your hips, legs, and core in a coordinated motion. You start with a slight slouch then as your paddle meets the ball, you push through your hips to complete the serve. When you’re receiving the serve or keeping the rally going, staying light on your feet is key. You use your legs and hips to follow though with an underhand swing, sending the back back with speed and precision. There is also a sense of belonging and community aspect on the court. Which then can develop to off the court relationships for all ages.

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Common Injuries and Why Do They Happen?

Pickle ball is a great way to get outside and stay active. Like any sport, however, it carries injury risks, especially if you jump in without proper injury prevention techniques. Some of the most common pickleball injuries are wrist fractures, muscle strains, ankle sprains, and even concussions. In fact, studies show that strains and sprains make up about 60% of all pickleball injuries.

A big reason for these injuries? Many players don’t take the time to understand the sport’s physical demands before hitting the court. Without knowing what muscles work hardest, it's common to skip preparation needed to protect them. Other risks come from diving for the ball or losing balance. Diving can put your body under sudden, intense stress, increasing the chance of falls or strains. Due to the fast paced rallying nature of the sport, being off balance can easily lead to slips or falls. 

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How Can You Prevent Pickleball Injuries? 

Improving your balance: exercises that strengthen your feet and ankles, like calf raises and ankle circles, can help with stability on the court. 

Strengthen your hips: strong hips enhances your ability to control body movement. Clam shells and glute bridges can help to make your hips strong.

Practice single-leg balance: since many shots happen while balancing on one foot, improving this skill can make a difference in performance and injury prevention.

Train your quick feet: moving fast in all directions is essential in pickleball. Drills that promote agility help your body prepare for those rapid shifts.

Mind your grip tension: too tight of grip can strain your wrist and too loose makes you lose the ball. A good way to practice grip tension is to hold a tennis ball and squeeze and release multiple times to find the right amount of tension needed.

Focus on mobility: mobility allows your joints and muscles to move efficiently through their full range of motion. Dynamic warm ups like leg swings, arm circles, and walking lunges not only prepare your body for activity, but also help improve your flexibility and coordination over time. 

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You might find value in our Roper PT Youtube videos for racquet sports. Preventing these kinds of injuries that are caused by pickleball does not mean only completing them when you plan on playing. Performing these exercises on the regular will build the strength and balance you need to compete well and ultimately live a more healthy lifestyle. Get to the court early to do your dynamic warm-ups and after you play your stretches. You will find your community joining you!

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At Roper Physical Therapy, we provide custom, expert-led care that treats the whole person—not just the pain. We recognize that pain is often more than just a physical symptom, it’s your body’s way of signaling deeper needs. Our integrative approach blends traditional physical therapy with complementary practices like myofascial release, craniosacral therapy, and medical therapeutic yoga. Connect with us today or explore our current classes.

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Source: Roper Physical Therapy

If you are still having pain let your MD know and consult a physical therapist.

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At Roper Physical Therapy, we’re here to help you find the right path to health and a more confident, capable body. Whether you’re just starting out or looking to safely level up your training, a physical therapist can guide you through personalized strategies for effective, safe, and sustainable movement.

Book a session with one of our physical therapists today and let’s get started on building strength that lasts. Free Screen is available send your information through our Contact page.

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