Return to the Pickleball Court: Protect Your Joints After Injury

As crisp fall weather settles in and summer heat fades, North State residents are flocking back to outdoor activities like pickleball. Courts in Redding and Red Bluff are once again buzzing, but the renewed enthusiasm also brings a lesser-discussed challenge: returning to play safely, especially after an injury.

Bone and Joint Health Awareness Month, which takes place each October, provides us with the perfect opportunity to think about how we care for our bodies as we return to the court. Pickleball’s popularity continues to grow because it’s fun, social and easy to learn. A 2024 NBC News report confirmed what many local providers are already noticing – emergency departments are treating increasing numbers of broken bones, sprains, and joint issues tied directly to the sport. This is especially concerning as more older adults return to athletics after years away, highlighting the importance of maintaining bone and joint health as part of a safe return to play.

As an orthopedic specialist, I often see athletes eager to get back to the game before their bodies are ready. One of the most common mistakes I see is coming back too soon. Giving your body time to rebuild helps prevent reinjury and it helps you play stronger and longer.

The Right Way to Return

Our bodies need time and care to rebuild strength and flexibility after an injury. Whether you’re recovering from a sprain, stress fracture or joint surgery, a gradual return-to-play plan is essential. Think of recovery in three key phases:

• Phase 1: Rest and Repair – Allow tissue to heal and restore range of motion before returning to any impact activity.
• Phase 2: Rebuild Strength – Focus on muscle conditioning, balance exercises and joint stability to protect against reinjury.
• Phase 3: Return to Sport – Reintroduce gameplay gradually by starting with light drills or short matches and build up over time.

Collaborating with your care team, whether that’s your orthopedic specialist, physical therapist or athletic trainer, can help you design a plan that’s tailored to your body and goals.

Pro Tips for a Safe Return to Play

• Warm up for at least five to ten minutes before each game.
• Use supportive court shoes and consider braces or wraps as recommended.
• Hydrate before and after activity.
• Stretch your muscles and cool down properly after play.
• Pay attention to pain because that is your body’s way of telling you to slow down.

Bone and Joint Health Awareness Month serves as an important reminder that mobility is essential for lifelong health. With proper care through good nutrition, strength training, and safe activity, we can maintain or rebuild healthy movement and confidently return to active lifestyles at any age.

Returning from an injury can be challenging, but it’s also an opportunity to rebuild smarter and stronger habits that keep you active for years to come. Whether you’re playing your first game of the season or returning after time away, fall is the perfect time to recommit to your health. 

Schedule a checkup, strengthen your joints and give your body the care it deserves so when you pick up your paddle, you can play safely, confidently and for years to come.