Pickleball—it’s fast, it’s social, it’s addictive. Courts are filling up faster than coffee shops, and everyone from college students to retirees is getting hooked. As a physical therapist with 26 years of experience helping people move better, I love seeing more people discover this game. However, as pickleball’s popularity grows, so do the injuries. In fact, in 2023 alone, pickleball was responsible for 26,000 ER visits consisting of achilles strains and tears, shoulder pain, plantar fasciitis, knee issues, back pain, and even fractures.
The good news? Most of these are preventable and when they occur, expert hands on techniques combined with modern recovery technology makes bouncing back faster and easier than ever.
Let’s cover both sides of the equation: prevention and recovery.
1. Warm Up Like You Mean It
If your idea of a warm-up is to walk from the car to the court, we need to talk. Muscles and joints are like elastic bands—they perform best when warmed up. Never skip the warm-up! In fact, if I am running late to the courts I will go home rather than play without doing a proper warm-up. It’s that important.
Here’s a quick warm-up before every match:
- 3-5 minutes of brisk walking or light jogging
- 10 squats
- 10 arm circles forward and backward
- 10 leg swings (front-to-back and side-to-side)
- A few shadow swings with your paddle
- After the above, hit 5 – 10 min of easy ground strokes with your partner
You’ll move more efficiently, react faster, and significantly lower your risk of muscle strain or tendon injury.
2. Choose the Right Shoes
Running shoes are for running—not for pickleball. They’re designed for straight-line movement, not the quick lateral cuts and stops that pickleball demands.
Invest in court shoes made for pickleball or tennis. They’ll give you better side-to-side stability and protect your ankles during sudden pivots.
Pro tip: Also work on your balance. Stand on one foot for 30 seconds next to a counter or sturdy chair for safety (eyes open only). Balance training strengthens the small stabilizer muscles that prevent ankle sprains.
3. Protect Your Shoulders and Elbows
Your shoulder is a marvel of mobility—but that mobility comes at a cost. Repeated overhead shots, smashes, and serves can overload the rotator cuff. Likewise, your elbow is at risk because it’s involved in every serve, dink, and volley.
To prevent “pickleball shoulder” or “tennis elbow” add these simple pre-game activations to your warm-up.
Before you play, do this simple band routine:
- Band pull-aparts – 2×15
- External rotations – 2×10 each side
- Scapular push-ups on the fence or a bench– 2×10
- Wrist circles – 10 each way (without paddle then again holding paddle)
After playing, stretch your chest in a doorway to open your shoulders and improve posture. Then, extend your forearms by gently straightening your elbow while holding your palm down with the opposite hand; repeat with your palm up to target the other side.
4. Strengthen Your Hips and Core
Think of your hips as the engine that drives your game and your core as the chassis that keeps it stable. Weak or tight hips can cause your knees and back to overcompensate.
Add these to your weekly routine:
- Hip mobility: lunges with rotation, 90/90 stretch, pigeon pose
- Core control: planks, dead bugs, and bird dogs
When your hips and core are strong, you move more powerfully, offload stress on the smaller muscles, recover faster, and stay balanced through those long rallies.
5. Listen to Your Body
Soreness after a long match is normal but sharp, persistent, or worsening pain is not. This is where modern recovery tools make all the difference. Tools once limited to professional athletes, astronauts, and the special forces are now available to you right here in Delray!
At Delray Care Physical Therapy, we combine hands-on expertise with cutting edge recovery technology to help pickleball players heal faster, including:
- Shockwave / Pressure Wave / EPAT Therapy
Delivers acoustic waves deep into tissues to stimulate healing, increase blood flow, and reduce pain. Perfect for achilles, elbow, and shoulder issues.
- Infrared and Red Light Therapy
These wavelengths penetrate deep into the muscles and joints, reducing inflammation, improving circulation, and speeding up cellular recovery. It’s excellent for sore shoulders, elbows, knees and backs and for tired legs after matches.
- PEMF (Pulsed Electromagnetic Field) Therapy
Enhances cellular energy production, improves tissue repair, and promotes relaxation and recovery.
Why Combination Recovery Therapies Matter
When hands-on expertise is integrated with advanced recovery therapies such as Shockwave/Pressure Wave/EPAT Therapy, Infrared and Red Light Therapy, and PEMF Therapy, the results can be transformative for pickleball players. These approaches are non-invasive and natural, utilizing scientifically backed methods to accelerate the healing process. By relying on this combination, you can minimize downtime spent on rehabilitation and rest, allowing for a quicker return to play and improved performance.
6. Recover Between Matches Like A Pro
Hydrate. Refuel. Stretch. Sleep.
Recovery isn’t optional, it’s part of training.
After your match:
- Cool down with a light walk
- Stretch your calves, hamstrings, hips, quads, elbows, and shoulders
- Use a massage ball or foam roll on sore spots
- Get a good night’s sleep
- Remember to give your body the recovery time it needs by spacing out your games wisely.
The only time your body rebuilds stronger is during recovery, not while you’re swinging the paddle.
7. Train Off the Court
You don’t have to live in the gym to become “pickleball injury resistant” but overall fitness matters. Just two to three sessions of 30 minutes of aerobic exercise like walking, jogging, or cycling combined with two weekly strength sessions focused on your legs, hips, shoulders, and core will build your endurance, protect your joints, improve your power, and extend your pickleball career for years to come.
Strength and endurance build resilience. In your 20s, you can play your sport to stay in shape, but after 30, you need to stay in shape to keep playing your sport.
8. Putting It All Together
Pickleball is pure fun and an incredible way to stay active for life. But if you want longevity on the court, remember: your body is your most valuable equipment. Treat it that way.
So, take care of your body before, during, and after the game. Use today’s recovery technology to your advantage, and you’ll not only stay injury free, but you’ll also play at a higher level, feel younger, and move better! That’s how you turn a hobby into a lifelong passion.
About the Author
Lou Fratto, MS, PT, MTC
Owner and Lead Physical Therapist, Delray Care Physical Therapy
With over 26 years of clinical experience, Lou specializes in helping adults 50+ stay active, mobile, and pain-free for life. His concierge practice in Delray Beach offers hands-on, one-on-one care rooted in performance, longevity, and recovery technology. Whether you’re an athlete, a weekend warrior, or simply want your next 10 years to be your best 10, Lou’s mission is to help you move better, feel younger, and live stronger.
Ready to Keep Playing Pain-Free and Recover Faster?
Don’t wait for pain to sideline you. Schedule a Pickleball Movement & Recovery / Injury-Prevention Assessment at Delray Care Physical Therapy and learn exactly how to bulletproof your body with the same technology used by professional athletes.
📞 Call: (561) 562-8561
🌐 Visit: DelraycarePT.com
📍 Location: Delray Beach, FL
SEE WHY OUR CLIENTS LOVE US – CHECK OUT OUR 100+ 5 STAR GOOGLE REVIEWS!
Ready to Keep Playing Pain-Free and Recover Faster?
Don’t wait for pain to sideline you. Schedule a Pickleball Movement & Recovery / Injury-Prevention Assessment at Delray Care Physical Therapy and learn exactly how to bulletproof your body with the same technology used by professional athletes.
📞 Call: (561) 562-8561
🌐 Visit: DelraycarePT.com
📍 Location: Delray Beach, FL
SEE WHY OUR CLIENTS LOVE US – CHECK OUT OUR 100+ 5 STAR GOOGLE REVIEWS!