Pickleball has exploded in popularity here on the Plateau, drawing players of all ages to the courts. It’s easy to see why — it’s social, fun, and provides great exercise. As a chiropractor and musculoskeletal expert, I see too many players sidelined by avoidable injuries.
Here are my top tips to help you stay strong, safe, and playing your best:
Train Balance Off the Court
Most players practice their shots but overlook balance training. Yet, slips and awkward landings are a major cause of pickleball injuries — especially ankle sprains and wrist fractures. Add simple balance exercises like single-leg stands while brushing your teeth, or practice standing on a wobble cushion while watching TV.
These build stabilizer muscles and sharpen reaction time, making you more resilient on the court.
Watch Your Posture and Footwork
Pickleball demands quick reactions – but don’t sacrifice your form. Keep a slight bend in your knees, engage your core, and avoid rounding your shoulders. Shuffling your feet instead of crossing them can also help prevent falls and improve court coverage. Good posture and footwork protect your back, shoulders, and knees and help you stay agile in play.
Recover Smarter, Not Just Harder
Beyond stretching, think of recovery as a full-body recharge. Gentle mobility work, proper protein intake after playing, and consistent sleep support tissue repair. A little-known tip: incorporate diaphragmatic breathing after your game. Just five minutes of slow belly breathing helps switch your nervous system from “fight or flight” back into “rest and repair” mode, speeding recovery and reducing muscle soreness.
Respect Warning Signs
If you experience lingering soreness, joint stiffness, or sharp pain, don’t ignore it — your body is asking for attention. Early care can prevent minor issues from turning into bigger problems that pull you off the court for weeks or months.
With the right strategies, you can keep playing your best and enjoying the game for years to come.
Stay active, stay safe, and keep having fun out there!
Pictured | Dr. Kristin Lander, DC
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