Pickleball: returning after an injury
Short movements and low strokes: shoulder, elbow, knees and ankles.
Risks and order of return
Movements are short but sudden stops load ankles and knees, and low strokes the shoulder and elbow; resume with slow rallies.
Pickleball: slow rallies near the non-volley line first. Fast backward movement and smashes come next.
Bringing the movement back in four stages
- 1
Footwork without a ball and shadow strokes, no matches.
- 2
Slow rallies from the baseline, soft ball, no play near the net.
- 3
Longer rallies, play near the net, small changes of stance.
- 4
Fast play, volleys, smashes and matches.
Common injuries in this sport
Preparation exercises
Slow wrist extension
Forearm supported, palm down, lift the wrist with a light dumbbell then lower over 3 seconds.
To start: 3 sets of 15, 3 seconds down, every other day.
Variations, mistakes and progression
- Easier
- No weight, or use the other hand to lift and only do the lowering.
- Harder
- Slightly heavier weight.
- Common mistakes
- Moving the whole forearm.
- Lowering fast.
- Moving on
- When 3 × 15 is easy with no elbow pain the next day.
External rotation with band
Elbow against the body, bent to 90 degrees, rotate the forearm outwards then return slowly.
To start: 3 sets of 12, 3 seconds back, every other day.
Variations, mistakes and progression
- Easier
- No band, or lying on your side without weight.
- Harder
- Stronger band, then with the arm out at 90 degrees.
- Common mistakes
- Lifting the elbow away from the body.
- Turning the trunk to help.
- Moving on
- When 3 × 15 is easy with no shoulder pain.
Chair squat
Sit down onto a chair then stand up slowly, range limited to what is pain-free, knees in line with the feet.
To start: 3 sets of 10, 3 seconds down, every other day.
Variations, mistakes and progression
- Easier
- Higher chair, hands on your thighs to help.
- Harder
- Lower chair, without touching the seat, then holding a weight against your chest.
- Common mistakes
- Knees caving in.
- Dropping onto the chair.
- Moving on
- When 3 × 12 is easy on a low chair, with no discomfort the next day.
Single-leg balance
Stand 30 seconds on one foot, knee slightly bent. Then with eyes closed, then on a cushion or unstable surface.
To start: 3 holds of 30 seconds per leg, every day.
Variations, mistakes and progression
- Easier
- One hand on a chair, or the tip of the free foot on the floor.
- Harder
- Eyes closed, then on a cushion, then throwing a ball against a wall.
- Common mistakes
- Knee straight and locked.
- Looking at your feet instead of a point ahead.
- Moving on
- When you can hold 30 seconds without putting the other foot down, as on the healthy side.
Lateral band walk
Band around thighs or ankles, knees slightly bent, take 10 steps sideways each way.
To start: 3 rounds of 10 steps each way, every other day.
Variations, mistakes and progression
- Easier
- Band above the knees, short steps.
- Harder
- Band around the ankles, deeper knee bend, or a stronger band.
- Common mistakes
- Letting the knees cave in.
- Swaying the trunk at each step.
- Moving on
- When 3 × 15 steps with the band at the ankles is easy.
Lateral shuffles
Knees bent, chest up, weight on the balls of your feet: take 4 to 6 shuffle steps to the right without crossing your feet or bouncing high, then to the left.
To start: 4 rounds of 5 steps each way, at an easy pace, every other day.
Variations, mistakes and progression
- Easier
- Walk sideways, without any airborne phase.
- Harder
- Faster, then reacting to a signal (a partner points the direction).
- Common mistakes
- Standing fully upright between steps.
- Letting the knee cave in as you push off.
- Moving on
- When 6 fast rounds cause no discomfort the next day: move on to your sport’s changes of direction.
The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.
Equipment and set-up
- Court or indoor shoes with good grip.
- A light paddle with a grip that fits your hand.
- Avoid wet or slippery floors.