Play Smarter, Play Longer: A Chiropractor's Guide to Pickleball Injury Prevention

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Play Smarter, Play Longer

The Biomechanics of Injury Prevention in Pickleball

By Dr. Melissa Cutler, DC | Doctor of Chiropractic • Racquet Sports Professional • Competitive Pickleball Player

Pickleball may be one of the fastest-growing sports in the world, but its popularity is accompanied by a growing number of players experiencing injuries. As both a Doctor of Chiropractic and a competitive pickleball player, I see the game from two perspectives: the thrill of chasing one more ball, and the considerable physical demands those movements place on the body.

Just because pickleball is accessible doesn’t mean it is physically undemanding. Explosive movements, rapid changes of direction, repetitive strokes and prolonged athletic positioning all challenge the musculoskeletal system. Understanding biomechanics, and adopting a few practical habits, can help players prepare better and potentially reduce injury risk.

The biomechanics behind the game

A wide dink is more than an arm movement. The ankle stabilizes on contact; the knee absorbs and redirects force; the hip controls lateral motion; the trunk stabilizes; and the shoulder and arm deliver the shot. This coordinated system is called the kinetic chain. When mobility, strength or timing is insufficient at one link, another region may compensate and experience greater stress.

The kinetic chain: coordinated movement from the foot through the shoulder. Conceptual anatomical illustration.

The five-minute mistake: warming up to play

At many courts, the warm-up consists of a few stationary dinks and a conversation about the weather. But those shots alone do not prepare the body for rapid stops, lunges and rotation. Aim for an 8–10-minute progressive dynamic warm-up before demanding play.

1. Increase your heart rate (2 minutes). Walk briskly or jog lightly, then add gentle lateral shuffles and backward steps. Build intensity gradually.

2. Mobilize your joints (2 minutes). Try ankle rocks, hip circles, leg swings, thoracic rotations and shoulder circles. Mobility is not just flexibility: it is the ability to control motion through a useful range.

Dynamic preparation: lateral shuffles and controlled thoracic rotation.

3. Activate key muscles (2 minutes). Perform 8–10 controlled bodyweight squats, alternating reverse lunges, calf raises and shoulder-blade squeezes.

4. Rehearse court movements (2–4 minutes). Practice short lateral shuffles, controlled split steps, diagonal approaches to the kitchen and shadow swings. Finish with increasingly active hitting before full-speed points.

Build movement control with reverse lunges and lateral lunges. These can also be used in strength sessions.

Why your hips matter more than you think

The hips generate and control force in lateral movements, lunges and rotation. Limited hip strength or mobility may change how the knees and lower back are loaded. In a wide lunge, aim for a controlled hip hinge and a knee that tracks comfortably in line with the foot. Lateral lunges, glute bridges and single-leg balance work can build useful capacity.

The shoulder is not working alone

The paddle may be light, but repeated volleys, drives and overheads place substantial demands on the shoulder. Efficient strokes coordinate the shoulder blade, upper back, trunk and legs rather than relying on the arm alone. Resistance-band external rotations, rows and shoulder-blade control exercises can complement sound technique.

Don’t forget deceleration

Getting to the ball matters; stopping safely matters just as much. During rapid directional changes, muscles must absorb momentum through eccentric contraction. Step-downs, controlled lateral lunges and progressive single-leg strengthening help prepare players to brake and redirect movement. Advanced agility drills should be added gradually and matched to current fitness.

After the match: a sensible cool-down

Spend 3–5 minutes walking easily, then use comfortable 20–30-second stretches for the calves, quadriceps, hip flexors, glutes, hamstrings, chest, shoulders and forearms. Stretching can help maintain flexibility and feel pleasant, but evidence that post-exercise stretching itself prevents injury or significantly reduces next-day soreness is limited. Recovery also depends on sleep, nutrition, hydration and appropriate training loads.

Post-match cool-down: a comfortable calf stretch and cross-body shoulder stretch, 20–30 seconds per side.

The overlooked strategy: managing your load

Pickleball is social and addictive: a planned hour can become three. Sudden increases in frequency, duration or intensity can exceed the capacity of muscles and tendons to adapt, particularly for newer players or those returning after a break. Build court time progressively, include recovery days and strength train at least twice weekly. Persistent pain, declining performance or unusual soreness are reasons to modify activity and seek individualized assessment when needed.

The bottom line: longevity is the real victory

No warm-up can eliminate every injury. But thoughtful preparation, efficient movement, progressive strengthening and sensible workload management can make the game more sustainable. The best players aren’t only those who win points; they are the ones who can keep showing up to play them.

About the author

Dr. Melissa Cutler is a Canadian Doctor of Chiropractic with more than 16 years of clinical experience and over 30 years in racquet sports. A former NCAA Division I scholarship tennis athlete, she is a competitive 5.0 pickleball player, US Open bronze medalist and has achieved a DUPR rating above 5.3. Her interests include biomechanics, injury prevention and athletic longevity.

Educational information only; not a substitute for personalized medical advice. Exercise illustrations are conceptual.