Improve Your Pickleball Performance and Reduce Injury Risk with These Tips and Exercises

Pickleball is a fast-paced and physically demanding racket sport that requires a high level of fitness, coordination, agility, and reaction time. However, we've noticed that many pickleball players suffer from injuries. That's why we want to share some tips and exercises that can help you improve your performance and reduce your risk of injury on the pickleball court.

First and most importantly, make sure you warm up and cool down properly. While static stretching may not be the most effective way to prepare for a game of pickleball, a dynamic warm-up routine can be very beneficial. This can include activities like jogging, side shuffles, lunges, high knees, and butt kicks.

Next, it's important to wear proper court shoes. Pickleball shoes are specifically designed to withstand lateral movements and quick changes of direction that are common in the sport. They often have specialized tread, a sturdy stability shank, and a lower drop than most running shoes, which can help support your foot and ankle and decrease your risk of ankle sprains.

Another key tip is to listen to your body and take breaks when necessary. If you're experiencing pain that is greater than a 4/10 on a scale of 0 - 10, it's best to take a break and rest. Remember, pain is a warning sign and playing through it could lead to further injury. It's also a good idea to take at least one or two rest days per week to allow your body to recover and perform at its best. 

In addition to playing pickleball, it's important to incorporate exercises into your routine that can help improve your overall strength and mobility. Some examples include multi-directional lunges, single-leg calf raises, multi-directional pogo hops, hamstring curls, and lateral hops. These exercises can help you improve your balance, increase your capacity for quick movements, and reduce your risk of injury.

One exercise that can be particularly beneficial for pickleball players is multi-directional lunges. As the name suggests, this exercise involves lunging in different directions, including forward, backward, lateral, and curtsy. This can help improve your strength and balance, as well as your ability to accelerate and decelerate, which are important skills in pickleball. Another exercise that can help improve your pickleball performance is single leg calf raises. As we age, our calf muscles and Achilles tendons tend to lose strength, which can impact our ability to move quickly on the court. By performing 3 sets of 8-10 reps of single leg calf raises, you can help improve the strength and resilience of these important muscles and tendons. If this exercise is too difficult at first, you can also try double leg calf raises.

Multi-directional pogo hops are another great exercise for pickleball players. These small hops, which involve minimal knee bend, can help improve the capacity of your calf muscles and Achilles tendons, as well as your ability to withstand quick movements and accelerate. We recommend doing 3 rounds of about 30 seconds each.

Other exercises that can be helpful for pickleball players include hamstring curls, lateral hops, and balance drills like standing on one leg. These exercises can help improve your leg strength, coordination, and balance, which are all important for pickleball.

By following the tips and incorporating the exercises outlined, you can improve your pickleball performance and reduce your risk of injury. However, even with the best preparation and training, injuries can still occur. If you do suffer an injury while playing pickleball, or if you're dealing with a chronic condition that is affecting your ability to play the sport, the team at Continuum Sports Rehab & Performance can help.

Our physical therapists are experts in the field and have the knowledge and experience to help you recover from an injury and get back to playing pickleball at your best. We offer a range of services, including physical therapy, sports rehab, and performance training, to help you achieve your goals. Whether you're a seasoned pickleball player or just starting out, we can help you improve your performance and reduce your risk of injury.