Dink, rally and repeat: How to play pickleball without the pain

Saturday, February 15, 2025

[3 min read]

In this article:

Pickleball is the fastest-growing sport in the United States, with nearly 36.5 million regular participants across the country.
The easy-to-learn and relatively inexpensive sport attracts a wide variety of players, from hardcore to just-for-fun.
Whether you're a golden pickle or getting pickled, preparing correctly can help you stay on the court and in the game.

Pickleball is a fun and fast-growing sport that offers a great way to stay active and socialize. But with the sport’s increase in popularity comes an increase in pickleball-related injuries, according to a recent study published in the Journal of the American Academy of Orthopaedic Surgeons.

Physical therapist and avid pickleball player Karl “Ambi” Brynnel, DPT, with Providence Swedish Pain Services, shares some tips to keep you safe, injury-free, and ready to play at your best.

Warm up

One of the most common causes of injury is skipping the warm-up. Brynnel’s recommended warm-up routine is easy to follow and takes just a few minutes. Start with a fast walk or light jog to get your blood flowing. Follow up with arm circles and finish with some trunk twists to wake up your core. After that, ease into the game with a slow-paced rally before diving into full-on play.

Strength and balance

Pickleball is a sport of quick movements in all directions. To build muscles and stay light on your feet, Brynnel suggests incorporating squats and jumping drills into your training. These exercises not only reduce your risk of falls but also help you react quickly during gameplay. Forward and backward jumps, as well as side-to-side movements, are also excellent for improving your agility.

Arm care is often overlooked, but it’s crucial for pickleball players. Brynnel recommends single-arm push-ups using the wall or a counter, Y’s, T’s, and W’s (a shoulder and back strengthening exercise made up of three parts: Y, T, and W, which are the positions your arms take during the exercise) and bicep curls (palms up and palms down) to keep your arms, wrists, and elbows in top shape. These exercises build strength and flexibility, protecting you from common injuries like tennis elbow.

Play smarter, not harder

Brynnel offers practical advice on playing techniques. Playing with opponents at a similar skill level can prevent unnecessary strain. Using lighter paddles can also reduce the risk of overuse injuries. “It’s important to distinguish between normal soreness and potential injury. Soreness that lasts more than a couple of days or interferes with daily life is a sign that it might be time to consult a doctor,” says Brynnel.

Rest and recover

Recovery is just as important as practice. Brynnel emphasizes general health practices over relying on ice packs. Getting enough sleep, eating a balanced diet and staying hydrated will keep your energy levels high. Also avoid smoking and alcohol which can slow down your body’s recovery process.

Tips for beginners and older adults

For beginners and older adults, Brynnel emphasizes the importance of gradually increasing playing time. A good rule of thumb is to increase your activity by no more than 10% each week to avoid overuse injuries. Cross-training is another excellent way to reduce your risk of injury while keeping your workouts fun. Activities like hiking, swimming, and Tai Chi will strengthen your body in new ways and improve your overall fitness.

"Injuries aside, pickleball is awesome for your heart, balance, and making new friends," adds Brynnel. "So, grab your paddle, warm up, and hit the court with confidence. Play smart, stay safe, and most importantly, have fun!"

Learn more and find a physician or advanced practice clinician (APC)

Do you or a loved one need to consult about a spine or orthopedic surgery or a joint replacement? Experts at the Swedish Orthopedic Institute (SOI) can help. To make an appointment with an expert at Providence Swedish Orthopedics, call 206-386-6171. You can also visit our website to learn more about the services available at Swedish Spine, Sports and Musculoskeletal Medicine.

Whether you require an in-person visit or want to consult a doctor virtually, you have options. Contact Swedish Primary Care to schedule an appointment with a primary care physician. You can also connect virtually with your doctor to review your symptoms, provide instruction and follow up as needed. And with Swedish ExpressCare Virtual, you can receive treatment in minutes for common conditions such as colds, flu, urinary tract infections and more. You can use our provider directory to find a specialist or primary care physician near you.

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