If you’re part of any pickleball group or community, chances are you’ve heard someone say:
“I pulled my calf chasing a drop shot.”
“My hamstring tightened up mid-game.”
“I felt something pop in my shoulder after an overhead.”
These aren’t random. These are predictable injuries that happen when your body isn’t prepared for the unique physical demands of pickleball — and the good news is, most of them are preventable.
Let’s break this down...
🔥 Common Pickleball Injuries and Why They Happen
1. Calf Strains
Why it happens: Rapid acceleration, poor ankle mobility, or weak eccentric control during lunges and quick stops.
Prevent it with: Eccentric calf raises, ankle mobility drills, and single-leg balance work.
2. Hamstring Pulls
Why it happens: Overstriding during a sprint or sudden stop. Often due to tight hip flexors, poor glute activation, or undertrained hamstrings.
Prevent it with: Split squats, glute bridges, and controlled dynamic stretching.
3. Rotator Cuff Strains or Shoulder Pain
Why it happens: Repetitive overhead shots without proper scapular stability or postural support.
Prevent it with: Scapular wall slides, band pull-aparts, and core strengthening.
4. Lower Back Pain or Spasms
Why it happens: Poor trunk control, lack of hip mobility, and overuse of spinal rotation during twisting shots.
Prevent it with: Plank shoulder taps, bird dogs, and hip mobility work.
5. Achilles Tendon Strain or Tear
Why it happens: Explosive push-offs on tight, weak tendons — especially in older athletes.
Prevent it with: Slow, progressive calf strengthening and proper warm-ups.
🚨 Important note: This is not a diagnosis. If you’re in pain, see a medical professional. But if you're looking to avoid ever getting to that point — keep reading!
🧠 The Misconception That Needs Clearing Up
After I posted about muscle strains being largely preventable, some folks responded with:
“100% preventable? That’s not true. Even pros get injured!”
“Injuries happen — it’s just age and bad luck.”
“Go see a doctor, not Facebook!”
Let’s clarify:
✅ Yes, injuries can happen to anyone.
✅ No, training doesn’t make you invincible.
But... preparation drastically reduces your risk.
There’s a difference between being unlucky and being unprepared.
If you haven’t trained for decades and suddenly start playing a reactive, multi-directional sport like pickleball… that’s not bad luck — that’s a setup for strain.
💪 Why Strength Training Is the Missing Link in Pickleball Longevity
Your body needs to absorb force, decelerate, and stabilize quickly in every rally. That requires:
✅ Strong, resilient muscle fibers
✅ Controlled joint motion
✅ Neuromuscular coordination
✅ Tissue elasticity and load tolerance
And here’s the kicker: none of those come from playing pickleball alone.
You need to train for the game, not just play it. And strength training isn’t about lifting heavy weights — it’s about preparing your muscles to do their job.
Even basic bodyweight movements like:
✅ Squats
✅ Lunges
✅ Step-ups
✅ Core holds
…can rebuild strength, prevent strains, and increase your durability on the court.
✨ Education Is Power
The more you understand your body, the more control you have over how it performs, ages, and recovers. That’s not false hope — that’s exercise science.
Injury prevention isn't about being perfect. It's about being proactive.
If you could reduce your chances of injury by 60–80% with just 2–3 short workouts per week at home — wouldn’t you?
🎾 Ready to Start Training Smarter?
If you’re tired of hoping you don’t get hurt, and want to actively build a body that can keep up with your love for the game, join us in the Pickleball Training Gym.
Inside, you’ll get:
✅ Follow-along home workouts
✅ No equipment needed
✅ Routines for stretching, strength, mobility, and recovery
✅ Built by certified coaches who specialize in pickleball movement & longevity
✅ Designed for all ages and all levels
Start training like a player who wants to stay in the game — not on the sidelines.
👉 Click here to begin your 7-day free trial and experience it for yourself.
