Pickleball’s Hot, but Injuries Are Too—Here’s Why Off-Court Fitness Matters
Pickleball’s taken off like wildfire—courts are packed, paddles are swinging, and folks are hooked. I love seeing it; it’s fun, social, and gets you moving. But here’s the rub I’m seeing at Structure Chiropractic: injuries are piling up faster than points in a tiebreaker. Tennis elbow, twisted knees, sore backs—you name it. Why? Too many players aren’t keeping up their fitness off the court. Let’s dig into this and sort out how to stay in the game, not on the sidelines.
Pickleball looks easy - but don’t be fooled.
Woman playing Pickleball
It’s quick stops, lunges, and swings that hit your body hard if you’re not ready. I’ve had folks limp in with plantar fasciitis from flat-footed sprints or rotator cuff woes from wild smashes. They’re crushing it on game day, but the rest of the week? Nada. That’s a recipe for trouble. Your body’s like a truck—you can’t just rev it up cold and expect it to haul without breaking down.
Here’s the deal:
Staying fit off the court isn’t about turning pro—it’s about keeping the wheels greased. I’m not saying run marathons or bench press your fridge. Simple stuff works. Stretch those hamstrings so you’re not stiff as a board lunging for a drop shot. Strengthen your core—planks or bridges—so your back doesn’t scream after a long rally. Even a brisk walk a few times a week keeps your legs and heart in the mix. I’ve seen players cut their injury risk just by moving a little every day.
When injuries do hit, I’m here to patch you up—and fast. At Structure, our first visit’s 90 minutes—I hear you out, check what’s off, and build a plan. Adjustments to free up tight joints, soft tissue work for those achy muscles, and my Leander table’s Flexion Distraction to ease spinal strain—it’s all in play. But here’s the kicker: if you’re not fit off the court, you’re back in my chair sooner than you’d like. I’d rather see you swinging paddles than swinging by weekly.
Take a guy I worked with—pickleball nut, 50-something, kept pulling his shoulder. We fixed it, but it kept creeping back until he started some light rotator cuff exercises at home. Now? He’s smashing winners, not wincing. That’s the difference. Fit players recover quicker too—muscles heal faster when they’re not starting from zero..
So here’s your Playbook:
Stretch - even if just five minutes daily—calves, hips, shoulders. Toss in some easy strength training —like squats or push-ups—at least twice a week. Throw in some variety - walk or bike when you’re not on the court. And if you feel a twinge, don’t ignore it—come see me before it’s a full-blown mess. Moderation’s key; don’t overdo it, but don’t skip it either.
Love pickleball? Keep it fun and stay in it. Swing by Structure Chiropractic in South Carlsbad—I’ll get you tuned up and show you moves to stay fit off-court. Book at structure.janeapp.com or call 832.689.5022. Let’s keep you playing, not hobbling!