Pickleball is the fastest-growing sport in the U.S. However, many pickleball players suffer injuries that prevent them from enjoying the game. Falls account for 63% of all pickleball-related injuries seen in emergency departments.  This article highlights 5 exercises you can do to reduce your risk of getting injured while playing pickleball.

Are You At Risk for Falling While Playing Pickleball?

Research conducted at the University of Tennessee Chattanooga sought to determine differences between pickleball players who fell while playing and those who did not.  The study included 92 players, and 42% reported experiencing a fall while playing.   30% reported falling more than once.

The leading reasons for falls were lunging and moving backward. Participants who reported falling were also significantly older and slower on a change-of-direction test than those who did not report falling.  This research offers important insights about how you can reduce your risk of getting injured while playing pickleball.

Pickleball Exercises to Decrease Your Risk of Getting Injured

Lateral Band Walk

Weakness of your hip muscles is associated with poor side-to-side movements and falls.  Walking sideways with a light resistance band around your ankles strengthens the important muscles around your hip.  This exercise is great to incorporate into a pre-pickleball warm-up routine.

It is important to maintain balance and good alignment of your trunk and legs during these exercises.  Do not allow your upper body to lean to the side.  And avoid allowing your knee to cave inwards.  Both of these compensations will increase compressive stress on the front of your hip.

Split Squat

Pickleball involves a great deal of side-to-side movement and lunging in all directions.  Players who cannot lunge properly are at risk for falls and injury.  Split squats are a safe and effective way to get better at lunging.  If you have trouble balancing, hold onto a chair, wall, or fence.

The simplest way to minimize knee stress during the lunge is to control the depth.  Deeper knee bends increase stress around your kneecap and within your joint.  Deep squats or lunges increase stress on your meniscus, ligaments, and joint surfaces.  Controlling the depth of your lunge is easy to accomplish when you are starting from a static position like a split squat.

The split squat also allows you to adjust the position of your feet. A good starting point is to begin with your feet split about 60% of your total height.  This distance places the greatest demands on your hip muscles.

Lateral Lunge

Pickleball players need to be able to move side-to-side with good balance.  The lateral lunge is a little more challenging than the split squat but equally as important. Control the depth of the movement if you have concerns about your knees. You don’t need heavy weights.  Your body weight is enough when you are starting.  Slow and controlled movements are always best.

Backward-Forward Walk-Run

Many falls during pickleball occur when players are moving backward.  If you are going to play, you should train your body to move in this direction.  Forward and backward walking is great to include in your warm-up.  If you are confident in your balance, try 10 yards of backward jogging.

Lateral Bounds

Sport require reactive strength and stability on one leg. Doing multi-plane lunges and hops are the best way to get better balance and reactions. Bounds involve taking off on 1 leg and landing on the other leg.  Start with small bounds a few inches or a foot in length.  Be sure to hold your balance for a few seconds after each bound.  As you improve, try bounding a little further.  Always land soft and quietly.

For More Help with Reducing Your Risk of Pickleball Injury, See Your Physical Therapist

Pickleball popularity is soaring but so are injuries sustained during play.  These 5 exercises are great to incorporate into your warm-ups.  They will help prepare your body to play at your best and reduce your risk of injury.

If you want more help developing an exercise program for success on the pickleball court call our office to schedule an initial evaluation.  The doctors of physical therapy at BSR have been helping people move without pain since 2007.  We are always here to help when you need us.