Pickleball Injury Prevention and Recovery Tips

Pickleball is a fun and enjoyable activity that is becoming more and more popular among all age groups. Like any physical exercise, injuries may result if appropriate safety measures are not followed. Here are some crucial pointers for avoiding injuries and healing from them if they do happen, regardless of experience level or recent introduction to the game.

Injury Prevention Tips

  1. Warm-Up & Stretch: Warming up helps your muscles produce more blood flow, which gets your muscles ready for exercise
  • How to do it: Perform dynamic stretches like arm circles and leg swings after five to 10 minutes of light cardio, such as jumping jacks or jogging.
  1. Strength & Conditioning
  • Importance: Building stronger muscles lowers the chance of strains and helps support your joints.
  • How to do it: Include movements in your training regimen such as planks, squats, lunges, and shoulder presses.
  1. Appropriate Pickleball Footwear: The correct pickleball footwear is essential for preventing foot and ankle problems
  • How to do it: Select supportive, traction-enhancing pickleball shoes designed especially for the court. To make sure they offer enough support, replace them on a regular basis.
  1. Protective Pickleball Glasses
  • Significance: Eye protector is essential, particularly in a game like pickleball where the ball can move quickly.
  • How to do it: Put on ONIX Protective Pickleball Glasses, which are made especially for pickleball players. These glasses provide protection against possible eye injuries without sacrificing comfort or visibility.
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  1. Use Correct Technique
  • Significance: Using the right form lessens the physical stress on your body
  • How to do it: Learn appropriate footwork, hitting, and serving methods by taking classes or watching videos. Refrain from reaching too far.

Stay Hydrated

  • How to do it: Drinking enough water is essential for preserving muscle function and avoiding cramping. Add electrolytes to your water for an extra boost.
  1. Listen to Your Body
  • Importance: Identifying weariness or discomfort at an early stage can help prevent serious pickleball injuries.
  • How to do it: Do not play through pain: instead, take breaks as needed. See a medical expert if your discomfort is severe or ongoing.


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Recovery Tips

  1. Rest and Ice: It is important to remember that using ice and resting the wounded region can help lessen pain and inflammation.
  • How to do it: After applying ice packs to the damaged area for 20 minutes every 2-3 hours, rest for at least 48 hours.
  1. Compression & Elevation
  • Significance: Elevation lessens the buildup of fluid, while compression aids in the reduction of accumulation.
  • How to do it: Wrap the damaged area with an elastic bandage, keeping it raised above the level of the heart whenever possible
  1. Mild Mobility and Stretching
  • Significance: Mild motions help facilitate healing and avoid stiffness
  • How to do it: Gently stretch and move the damaged area within a pain-free range of motion after the initial pain and swelling have decreased.
  1. Physical Therapy
  • Significance: Professional guidance can accelerate recovery and prevent future injuries.
  • How to do it: Consider seeing a physical therapist who can provide tailored exercises for you.


Pickleball is a great way to have fun and stay active, but it is important to take safety measures to prevent accidents. If you do sustain an injury, you can return to the court more quickly if you adhere to these rehabilitation guidelines. Happy playing!

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