Essential Tips for Injury Prevention in Pickleball

Understanding Footwork in Pickleball

While pickleball may appear straightforward, the rapid movements and quick changes in direction can put significant strain on the lower body if footwork is inadequate. Dr. Haris Vakil, a sports medicine expert at Houston Methodist, emphasizes that effective movement starts before the paddle is even in play, laying the groundwork for avoiding injuries. He states, "Effective footwork in pickleball involves making small, rapid strides to position your body behind the ball instead of reaching or lunging for it." He further explains, "Prioritize movement before making contact with the ball."

Balance is crucial, according to Dr. Vakil. He warns, "If you find yourself leaning or stretching for a shot, it indicates poor positioning. Your legs should always arrive first." Poor positioning can lead to excessive strain on the body. He elaborates, "Reaching from an improper stance combines rotation with sudden movement, which can stress the calves, Achilles tendons, hamstrings, and knees."

Dr. Vakil advocates for diagonal movements rather than just moving in straight lines. He notes, "The game requires more than just north-south or east-west movements; diagonal cuts allow players to position themselves next to the bounce rather than behind it." To cultivate safer habits, he suggests incorporating lateral drills into training. He mentions, "Lateral shuffles and side lunges are excellent dynamic exercises that enhance hip stability and lower body strength."

He cautions that most injuries occur during the initial explosive movement. "Many players experience Achilles and calf problems during that drop step. Since your legs must be in position first, reaching is not an option," he advises. Upper body injuries can also result from poor positioning. Dr. Vakil explains, "Incorrect reaching or swinging can lead to jerking or twisting of the back or shoulders."

Footwear plays a significant role in injury prevention. Dr. Vakil suggests, "Running shoes or regular sneakers are not ideal; court shoes provide the necessary lateral and dynamic support." He also highlights the importance of single-leg training, stating, "Single-leg exercises are vital as they reveal underlying issues, particularly at the knee and hip."

Finally, he warns players to listen to their bodies: "Any sudden popping, clicking, tearing, or significant swelling should signal an immediate end to your session."