If you’re like many people who have fallen in love with the sport of pickleball, you’re not alone. With its fast-paced rallies, social atmosphere, and low barrier to entry, pickleball has taken over courts across the country. But whether you’re new to the game or have been playing for years, your body needs the right preparation to keep you on the court and off the treatment table. In this article, we’ll dive into key pickleball performance tips that help you move better, play longer, and reduce your risk of injury.
Why Pickleball Demands More Than You Think
Pickleball may look like a low-impact sport compared to tennis or basketball, but its quick starts, stops, and frequent directional changes can place a surprising amount of stress on your joints and muscles. Many players underestimate how physically demanding pickleball can be—until discomfort or movement limitations begin to affect their performance.
That’s why focusing on physical preparedness, recovery strategies, and healthy movement patterns is essential. These tips aren’t just for advanced players—they’re for anyone who wants to enjoy the game longer and feel good doing it.
1. Warm Up Before Every Pickleball Match
One of the most common mistakes players make is skipping a proper warm-up. This is especially true in recreational settings where games often start with little notice.
A good pickleball warm-up doesn’t have to be long or complicated, but it should get your heart rate up, wake up your muscles, and prepare your joints for action. Think dynamic stretches like leg swings, arm circles, torso twists, and a few short shuttle runs. Warming up helps prevent injury and improves performance by increasing circulation and muscle responsiveness.
2. Train Your Body Off the Court for Pickleball Performance
If you want to improve your game and protect your body, what you do outside of the court matters just as much as what you do on it. Pickleball players benefit greatly from cross-training routines that build strength, mobility, and balance.
Focus on exercises that target:
- Core stability (planks, dead bugs)
- Lower body strength (lunges, step-ups, squats)
- Shoulder and upper back mobility
- Single-leg balance and control
Even 2-3 sessions per week can improve how you move during games and reduce fatigue that leads to mistakes and injury.
3. Understand and Address Movement Imbalances in Pickleball
As a physical therapist, I see a lot of players with recurring issues like shoulder discomfort, plantar fasciitis, or lower back tightness—and it’s often due to imbalances in how they move. Maybe one side of the body is tighter or weaker than the other. Or maybe a lack of core control is placing stress on the knees.
Pickleball is a highly repetitive sport, and without balanced movement patterns, you’re at higher risk for wear and tear. A professional assessment can help you identify areas of weakness or tightness, and a personalized corrective plan can make a world of difference in both your game and your comfort.
4. Recover Smarter After Pickleball Games
If you’re playing multiple times per week, your recovery routine matters. Recovery isn’t just about rest—it’s about helping your body reset so it can adapt and improve.
After your pickleball session:
- Take 5-10 minutes to gently stretch the hips, calves, hamstrings, shoulders, and forearms.
- Use a foam roller to release tension in overused muscles.
- Stay hydrated and consider light activity the following day (like walking or yoga) to encourage circulation.
- Pay attention to any soreness that doesn’t resolve in 24-48 hours. This could be a sign of overuse or a brewing injury.
5. Wear Supportive Footwear Designed for Court Sports
Another overlooked aspect of pickleball performance is footwear. Running shoes are designed for forward movement. Pickleball involves frequent lateral movement, so wearing shoes with proper lateral support is key to preventing ankle rolls and keeping you grounded.
Look for court shoes with:
- Non-marking soles
- Reinforced sides
- Cushioned support for shock absorption
Replacing worn-out shoes regularly is also important—if you can see compression marks or worn treads, it’s time for a new pair.
6. Listen to Your Body to Prevent Pickleball Injuries
It sounds simple, but so many players push through discomfort hoping it will go away. While muscle fatigue is normal, sharp or lingering discomfort is not. Ignoring these warning signs can turn a minor issue into a major setback.
If you’re noticing aches that don’t resolve quickly or feel limited in your range of motion, it may be time to consult a physical therapist. Early intervention can save you from weeks or months of downtime and get you back to enjoying the game you love.
7. Work With a Pickleball-Focused Physical Therapist
Working with a physical therapist who understands the demands of pickleball can give you an edge. Whether you’re recovering from an issue or trying to prevent one, we can build a plan that meets your body’s specific needs and movement style.
At Morgain Physical Therapy, we regularly help pickleball players:
- Improve mobility and joint health
- Strengthen their core and lower body
- Build stamina and stability
- Return to the court after injury
We use proven, hands-on strategies combined with practical home exercises to get results that last.
Ready to Elevate Your Pickleball Performance?
If you’re serious about improving how you move and want to stay active for the long run, now is the time to take action. Book a Free Discovery Visit at Morgain Physical Therapy and let’s take a closer look at how your body moves, what might be holding you back, and how we can support your goals.
Appointments are limited, so click here or call (701) 599-3848 to secure your spot before the next match.
Your best pickleball season is still ahead of you. Let’s make it happen.
More Free Resources:
Read our blog – Shoulder Mobility Exercises: 5 Simple Moves to Improve Flexibility and Function – Morgain Physical Therapy
Come and see us – Clinic Directions
Learn more about us – Meet The Team – Morgain Physical Therapy