Prevention
The best injury is the one that never happens. Dr. Engasser shares practical strategies to keep you playing longer and stronger.
An Ounce of Prevention
Pickleball is a fantastic sport for athletes of all ages, but like any physical activity it carries a risk of injury — especially for the mature athlete. The good news is that many common pickleball injuries are preventable with the right preparation and habits.
Dr. Engasser's prevention advice is grounded in decades of treating sports injuries. The principles are straightforward: warm up properly, use appropriate equipment, build strength and flexibility, and listen to your body.
Warm Up Before You Play
A proper warm-up increases blood flow to muscles and joints, improves flexibility, and prepares your nervous system for the demands of play. Never step onto the court cold.
Spend at least 5–10 minutes with light aerobic activity (brisk walking, easy jogging), followed by dynamic stretches targeting the shoulders, hips, knees, and ankles — the areas most commonly stressed in pickleball.
Proper Equipment Matters
Wearing court shoes with good lateral support is one of the most important things you can do to prevent ankle and knee injuries. Running shoes are not designed for the side-to-side movements of pickleball.
Paddle grip size also matters. A grip that is too small or too large can contribute to elbow and wrist problems. When in doubt, consult with a knowledgeable pro shop or sports medicine professional.
Build Strength & Flexibility
Off-court conditioning is one of the most effective injury prevention strategies. Strengthening the muscles around the knee, hip, shoulder, and core reduces the load on joints and tendons during play.
Flexibility work — particularly for the hip flexors, hamstrings, calf muscles, and shoulder — helps maintain range of motion and reduces the risk of strains and tears.
Listen to Your Body
Pain is a signal, not a challenge to push through. When you feel pain during play, stop and assess. Playing through pain can turn a minor issue into a serious injury that keeps you off the court for weeks or months.
Fatigue also increases injury risk. As you tire, your form breaks down and your reaction time slows. Know your limits and take breaks when needed.
A Note on Knee Braces
Knee braces can be a useful tool for players with existing knee conditions or a history of knee injuries. However, they are not a substitute for proper conditioning and technique.
If you are considering a knee brace, consult with Dr. Engasser or another orthopedic specialist to determine the right type for your specific condition.