written by Julie Chan, Pure Pilates Instructor
I admit it,I’ve become one of them.
As a lifelong tennis player, I swore I’d never become one of them. The pickleball players make so much noise, take up all the courts, and walk right through the tennis courts while play is in motion.
Then I took a lesson, played a few times, and got hooked. I love jumping, dinking, forehand, backhand,and most of all,laughing! Who knew pickleball was so much fun? It’s also no wonder so many people wear goggles with all the smashing going on. The game can really help you get your frustrations out.
With explosive growth, it seems like everyone is playing pickleball,over 13 million Americans.
But there are also dangers for beginners and advanced players. Along with pickleball popularity, injuries are on the rise, especially amongst the 50+ crowd. Achilles tendon strains, shoulder issues, sprained knees, and ankles can be debilitating (and frustrating when they keep you off the court).
Take These Steps to Prevent Injuries and Stay in the Game
- Warm Up Properly
Offer to lead your court mates in a ten-minute warm-up which could include the following:
- Arm Circles
Hold your arms out and circle ten times forward, then ten times backward. - Upper Body Warm-Up
Hold your paddle in both hands in the center of your body. Twist from the waist to the left, then rotate all the way to the right. Repeat ten times. - Hip Circles
Bend your left knee to a right angle. Keeping your leg in this right angle, circle your thigh around in your hip socket. Open that hip! - Walk Backwards or Sideways around the court.
- Strengthen Your Core
Core strength can improve your game and decrease injuries. Try:
- Slow Double-Leg Toe Taps
Lie on your back and bend your knees at a 90° angle, keeping your inner thighs together. Slowly lower your legs to the ground (or as far as comfortably possible), then bring them back up. Keep your arms at your sides for balance. To progress: lower for 3 counts, lift for 1,then reverse.
- Criss-Cross
Lie on the floor with wide elbows behind your head. Bring legs to a tabletop position. Extend your left leg forward while your right armpit rotates toward your left thigh. Alternate sides.
- Plank
Start with bent elbows under shoulders or go directly into a full push-up position. Hold for 15 seconds and add time each day. How long can you plank?
3. Twisting Is Key to Success on the Court
Twisting starts with spine mobility. Whether it’s a forehand, backhand, or serve, you're not only using your arm,you gain power from upper body movement.
Try this warm-up:
Stand with feet hip-distance apart, elbows bent in “goal-post” position. Rotate to the right, center, then left.
Reach your arms up and bend sideways to stretch your spine laterally.
4. Side to Side and Ready to Glide: Why Lateral Movement Matters
Ever missed a shot and thought, “I could have gotten that if I moved sideways faster?” Lateral movement improves agility and stability, and helps reduce injury risk.
Try This Drill:
Put paper towels under your feet and stand with a wide stance in a ready position. Keeping your left leg still, slide the right leg to the side and back,repeat 8 times. Then switch sides. (This mimics a great Pilates exercise Side Splits done on the Reformer.)
- Strong Legs = Healthy Knees
Strong quads (the muscles at the front of your thigh) aid in explosive court power.
Try a Wall Sit:
Stand with your back flat against a wall, feet hip-distance apart and about two feet from the wall. Slide down until your knees are at 90° (or as comfortable). Keep knees aligned over ankles. Hold for 15 seconds and repeat, increasing time gradually.
Pilates and Pickleball Are Great Partners!
Practicing Pilates has improved my pickleball game. There’s no greater feeling than smashing a forehand or dinking just right,thanks to the twisting and control I’ve mastered in Pilates. I can jump higher and move quicker with the strength and muscle I’ve gained.
Why not try Pilates?
Pilates can help you stay strong, stable, and injury-free on the court. With a focus on core strength, balance, and mobility, Pilates is the secret weapon to elevate your pickleball game and keep you playing longer.
