Preventing Pickleball Injuries: Stretches & Strengthening Exercises to Keep You Strong and Supported
Pickleball is more than just a fun summer sport—it’s a great way to stay active, engage your muscles, and enjoy time with friends and family. But just like any physical activity, pickleball comes with its own set of injury risks. The quick pivots, sudden stops, and overhead shots can take a toll on your body if you’re not careful.
At Latitude Wellness, we’re all about helping you stay strong and supported, both on and off the court. Whether you’re just starting out or are already a seasoned player, our goal is to provide you with practical injury prevention tips, stretches, and strengthening exercises to keep you moving and feeling your best. Plus, we’ll share how treatments like physiotherapy, chiropractic care, massage therapy, and acupuncture can support your wellness journey and keep injuries at bay.
Common Pickleball Injuries and How to Prevent Them
Pickleball involves dynamic movements and can place strain on specific areas of the body. Here are some of the most common injuries and how you can prevent them through stretching, strengthening, and good technique.
Tennis Elbow (Lateral Epicondylitis)
Tennis elbow is one of the most common injuries in pickleball, caused by repetitive movements like hitting the ball with force. It results in pain and inflammation around the elbow and forearm muscles
Prevention Tips:
○ Use proper technique when hitting the ball to reduce strain on your elbow
○ Strengthen the forearms with wrist curls and resistance band exercises
○ Stretch regularly to keep your muscles loose and reduce the risk of injury
Ankle Sprains
Ankle sprains are another common pickleball injury. Quick lateral movements and pivoting put a lot of stress on the ankle ligaments, increasing the risk of sprains
Prevention Tips:
○ Wear supportive footwear to stabilize your ankles
○ Strengthen ankle muscles with balance exercises and ankle mobility drills
○ Warm up before play, focusing on ankle stretches and flexibility
Hamstring Strains
Hamstring strains occur when the muscles at the back of your thigh are overstretched or pulled
during quick sprints or sudden movements. This injury can be painful and limit your ability to
play
Prevention Tips:
○ Warm up properly before every game, focusing on dynamic stretching
○ Strengthen the hamstrings with leg curls and bridges
○ Stretch regularly to maintain flexibility and reduce tightness in the hamstrings
Achilles Tendonitis and Tears
The Achilles tendon is located at the back of your ankle and is essential for walking, running, and jumping. Overuse and sudden intense movements in pickleball can cause tendonitis or even tears
Prevention Tips:
○ Strengthen calf muscles with exercises like calf raises
○ Warm up thoroughly with dynamic stretches that engage the calves and Achilles tendon
○ Stretch your calves to keep the tendon flexible and reduce tension
Lower Back Pain
Lower back pain is a common complaint for pickleball players, caused by twisting and bending
during play. Strengthening your core and lower back muscles can help alleviate and prevent this
discomfort
Prevention Tips:
○ Engage your core when twisting or bending
○ Strengthen your lower back with exercises like back extensions and bridges
○ Stretch regularly to keep your back muscles flexible
Strengthening Exercises to Keep You Strong and Injury-Free
Wall Squats for Knee and Leg Strength
Strengthening your quadriceps and hamstrings can reduce the strain on your knees, which are
at risk of injury during pickleball
How to Perform:
1. Stand with your back against a wall, feet shoulder-width apart
2. Slowly slide down the wall into a squat position, holding for 5-10 seconds
3. Rise back up. Repeat 10-15 times
Bridge Pose for Lower Back and Core Strength
This exercise engages your core and glutes to support your lower back
How to Perform:
1. Lie on your back, knees bent and feet flat on the floor
2. Lift your hips towards the ceiling, squeezing your glutes
3. Hold for 2-3 seconds, then lower. Repeat 10-12 times
Child’s Pose Stretch
This simple yoga pose helps release tension in your lower back
How to Perform:
1. Sit back onto your heels with your arms extended forward, forehead resting on the ground
2. Hold for 30-60 seconds, breathing deeply to relax
Calf Stretch for Achilles Tendon
Stretching your calves helps maintain the flexibility of the Achilles tendon, reducing the risk of
injury
How to Perform:
1. Stand facing a wall, with one foot forward and the other leg extended behind you
2. Keep your back leg straight and press your heel into the ground to stretch the calf
3. Hold for 20-30 seconds, and repeat 2-3 times
Hamstring Stretch
Keeping your hamstrings flexible helps prevent injury from sudden movements
How to Perform:
1. Stand tall, then bend forward from your hips to reach your toes
2. Hold the stretch for 20-30 seconds and repeat 2-3 times
Forearm Stretch (Tennis Elbow Prevention)
This simple stretch helps you target your forearm muscles before and after playing
How to Perform:
1. Extend one arm in front of you, palm facing up
2. Gently pull back on your fingers with the other hand until you feel a stretch in your forearm
3. Hold for 20-30 seconds and repeat 2-3 times
The Role of Wellness Treatments in Injury Prevention and Recovery
While stretches and exercises are crucial, sometimes you need a little extra support. That’s where wellness treatments at Latitude Wellness come in. Here’s how we can help you stay strong, supported, and injury-free.
Physiotherapy: At Latitude Wellness, our physiotherapists take a hands-on approach to care, ensuring that
you’re not just treating the symptoms but addressing the root cause of your pain or injury. By thoroughly assessing your movement patterns and identifying areas of imbalance or weakness, we can develop a personalized treatment plan that focuses on strengthening, mobilizing, and rehabilitating the affected areas. This approach promotes long-term healing, helping you get back to doing what you love without recurring injuries.
Chiropractic Care (Including Cold Laser Therapy): Chiropractic care is all about providing you with personalized treatments that are effective and suited to your needs. We use a variety of methods to adjust joints, ensuring you receive the most comfortable and effective care possible. Whether through traditional manual adjustments or cold laser therapy, our goal is simple: to help you feel confident in your care and see results. Cold laser therapy is a highly effective and painless treatment that stimulates tissue repair and reduces inflammation, helping to accelerate recovery and alleviate pain. No matter your preference or comfort level, there’s a chiropractic approach that works for you. Your care is always tailored to your body’s needs, and we’re here to support you every step of the way.
Massage Therapy: Massage reduces muscle tension, increases circulation, and promotes recovery, keeping your body primed for the next game.
Acupuncture: Acupuncture encourages the body’s natural healing process, reducing inflammation and relieving pain, supporting recovery from injuries.
IV Therapy for Support: While we don’t make specific claims, IV therapy can support your recovery by replenishing fluids and nutrients to help keep you energized and strong.
Stay Strong, Stay Active, Stay Injury-Free
Pickleball is an exciting way to stay fit, but like any sport, it’s important to take care of your body. By incorporating stretching and strengthening exercises into your routine and seeking support from Latitude Wellness, you can reduce your risk of injury and stay in the game longer. Ready to play pain-free? Book an appointment with us today and let us help you stay strong and supported, so you can enjoy your game to the fullest!
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