Pickleball Is Booming—Here’s How to Keep Your Body in the Game

Pickleball is one of the fastest-growing sports in the country, offering a fun, social, and accessible way to stay active. But like any sport, it comes with physical demands—especially on your muscles and joints. A little preparation and body awareness can go a long way in keeping you healthy and on the court.

5 Tips to Help You Play Safely and Stay Strong

1. Know Your Body’s Starting Point

Before jumping into a new sport, it’s important to understand your current level of mobility, strength, and balance. A physical therapist can assess your movement patterns and identify areas that may need strengthening or stretching before you play.

“Even if you feel healthy, your body may not be ready for the quick pivots and bursts of movement pickleball requires,” says Jennifer Jordal, PT at Trinity Health Michigan. “A personalized movement plan can help you avoid injury and improve performance.”

2. Build Up Gradually

Don’t go from zero to tournament play overnight. Start with shorter sessions and gradually increase your time on the court. Overuse injuries are common in pickleball, especially in the shoulders, knees, and lower back.

3. Warm Up and Cool Down with Purpose

Dynamic warm-ups—like leg swings, arm circles, and light cardio—prepare your muscles and joints for action. After playing, take time to cool down with static stretches to improve flexibility and reduce soreness.

4. Hydrate and Fuel Your Body

Staying hydrated supports joint health and muscle function. Bring water to every match and consider a light snack with protein and carbs if you’re playing for an extended period.

5. Wear the Right Shoes

Pickleball involves quick lateral movements, so choose court shoes that offer stability and support. Avoid running shoes, which are designed for forward motion and can increase your risk of ankle injuries.

Listen to Your Body

Soreness is normal after activity, but sharp or lingering pain is not. If you notice swelling, stiffness, or discomfort that doesn’t go away after a few days, it’s time to check in with a physical therapist.

“Pain is your body’s way of asking for help,” Jordal explains. “We’re here to assess what’s going on and guide you through a safe, effective recovery.”

Stay Active, Stay Safe

Pickleball is a fantastic way to stay fit and have fun—but taking care of your body is key to enjoying it long-term. If you’re dealing with pain or want to improve your performance, Trinity Health Michigan’s physical therapy experts are here to help you move better, feel stronger and stay in the game.

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