Top 10 Pickleball Injury Prevention Tips for 2026. Stay Court-Ready in St. Catharines.

Recent data shows an 88% spike in pickleball ER visits since 2020, driven by quick pivots, falls, and overuse in this hybrid of tennis and ping-pong. In Ontario, where indoor leagues thrive through December frosts and winter’s chill, focusing on warm-ups and gear can cut your risk by up to 50%.

Ready to level up? These 10 tips, backed by sports medicine pros, are your playbook.

1. Warm Up Like a Pro (5-10 Minutes Minimum)
   Don't dash from your car to the court—prime your body first. Dynamic stretches like arm circles, high knees, and side shuffles boost blood flow and joint mobility, slashing strain risks. Pro tip for St. Catharines: Add indoor jumping jacks to combat winter stiffness.
2. Build Gradually – No Heroics on Day One
   Overdoing it? That's the fastest ticket to injury. Start with 20-30 minute sessions and ramp up weekly to avoid overuse woes like knee pain or "pickleball elbow."
3. Gear Up Right: Shoes and Paddles That Fit
   Lateral stability is key for those quick side-steps. Swap running shoes for pickleball-specific ones with non-slip soles to prevent ankle sprains—common in 30% of injuries. Ensure your paddle's grip matches your hand size for elbow protection. Local spot: Check out Play It Again Sports in St. Catharines for deals.
4. Hydrate Harder – Even in Canadian Cool.
   Dehydration sneaks up, causing cramps and fatigue. Sip water before, during, and after play; add electrolytes for sessions over an hour. In Ontario's variable weather, this keeps coordination sharp.
5. Strengthen Your Core and Balance Weekly.
   Weak hips or cores? Hello, lower back tweaks. Incorporate planks, lunges with twists, and balance drills 2-3 times a week. Bonus: Join a St. Catharines yoga class for pickleball-specific flows or talk to your friendly chiropractor for a set of exercises!
6. Stretch Dynamically – Before and After.
   Static holds post-play aid recovery, but dynamic moves pre-game (like leg swings) prep muscles for explosive action. Target calves, quads, and shoulders to fend off Achilles issues.
7. Rest Smart: One Day Off Per Week.
   Your body needs recovery—schedule it. Alternate intense days with light drills to dodge chronic overuse. Use off-days for foam rolling or a Welland River stroll.
8. Mind Your Moves: No Backward Runs.
   Sudden stops or backward chases cause 40% of falls. Stick to forward-facing play and practice controlled pivots.
9. Listen to Your Body – Pain Is a Signal.
   Twinge in your wrist? Stop and RICE (Rest, Ice, Compression, Elevation). Early intervention prevents weeks off. For St. Catharines locals, book a quick check with a Niagara sports chiro specializing in pickleball injuries like Dr. David Harper at Maverick Health if it lingers.
10. Get Screened: Pre-Season Check-Ups.
    New to the game or back from hiatus? A physical therapy screening assesses flexibility and balance. Dr Harper is not only a certified Sports Specialist Chiropractor but was also a certified Personal Trainer and Strength Conditioning specialist amongst his many talents.