Stepping Up Your Pickleball Game

As pickleball quickly rises as one of the nation’s most popular recreational sports, it’s important to keep safety at the forefront of your game. Before stepping onto the court, take a moment to learn how to play safely while having fun. By incorporating proper techniques, warming up, and focusing on injury prevention, you can minimize the risk of injury and make the most of your time on the court.

Learn more about the health benefits of pickleball.

<br>Choose the Right Gear

Start with the right equipment for the game. “Select a paddle that suits your playing style in terms of size and weight,” advises Dr. Guzman. “Grip sizes vary, so it’s important to find one that feels comfortable in your hand.”

Given the multi-directional movements involved, ensure your shoes are properly fitted and provide support. “Flat or running shoes don’t offer enough stability,” warns J. Mica Guzman, Jr., MD, MBA, DABFM, CAQSM, a board-certified sports medicine specialist and the Primary Care Clinical Director for UT Health Austin’s Sports and Injury Clinic within the Musculoskeletal Institute. “Instead, opt for tennis or cross-training shoes, which offer the stability needed for quick movements. Specialized pickleball shoes are available, but as long as your footwear provides sufficient support and comfort, they’re not necessary.”

Protect Your Eyes

While pickleball is a non-contact sport, the hard plastic ball can still cause eye or facial injuries. “Eye protection is often overlooked but highly recommended, similar to protective eyewear used in squash or racquetball,” notes Dr. Guzman. “Whether it’s a fast-moving ball or an unexpected collision, wearing protective eyewear can significantly reduce the risk of injury.”

Brace Your Joints

or those with wrist, knee, or ankle pain, braces can offer preventive support. “Individuals living with wrist, knee, or ankle pain should consider wearing appropriate bracing as a preventive measure,” recommends Dr. Guzman. “Braces provide stability, compression, and support for joints,” explains Dr. Guzman. “You can always consult with your healthcare provider to determine the best options for your needs.”

Explore common pickleball injuries and learn how to prevent them.

<br>Inspect the Court

Before playing, always check the court for hazards. “Ensure the surface is dry, as a wet court increases the risk of falls,” warns Dr. Guzman. “Clear the court of debris, such as pebbled or branches, that could cause tripping.”

Warm Up

Warming up prepares your body for activity. “Take time before you play to perform low-intensity pickleball exercises,” suggests Dr. Guzman. “Gradually transitioning into the game helps better prepare your body.”

“Neuromuscular training helps your body perform the anticipated movements you reduces injury,” continuess Dr. Guzman. “Mimic game movements at a slower pace, practicing overhead swings and lunges to improve balance and strength.”

Fuel Your Body

Hydration is crucial. “Stay hydrated before, during, and after the game to maintain joint lubrication and muscle function,” advises John Wickman, MD, MBA, an orthopedic surgeon in UT Health Austin’s Shoulder and Elbow Clinic within the Musculoskeletal Institute. “Drinking water consistently supports both performance and recovery.”

“A well-balanced diet with plenty of protein will keep you energized,” adds Dr. Wickman. “Protein aids muscles recover.”

Cool Down

After the game, cool down with static stretches to aid recovery. “This helps prevent stiffness and soreness,” explains Dr. Wickman. “Stretching, particularly in the shoulders, can help maintain flexibility.”

Know Your Limits

Pay attention to your body and know when to rest. “If something is causing pain and is no longer enjoyable, it’s time to seek medical advice,” cautions Dr. Guzman. “Understanding the cause of your discomfort can help you stay in the game.”

“For overuse injury, rest, ice, and anti-inflammatories can help,” shares Dr. Wickman. “Taking a break and gradually returning to the game allows your body to recover; however, if you experience a traumatic injury, such as a pop or tear in your shoulder, seek medical attention immediately.”

“Whether you are physically active, recovering from surgery, or experiencing pain from overuse or aging, our care team is dedicated to supporting your recovery and optimizing your joint health to improve your overall quality of life,” assures Dr. Wickman.

For more information or to request an appointment with the Musculoskeletal Institute, call 1-833-UT-CARES (1-833-882-2737) or visit here.