Pickleball, the highly addictive sport that combines elements of tennis, badminton, and ping pong, is friendlier on the body than most other sports. However, like any other sport, there is a risk of injury that comes along with playing the game.

It’s estimated that pickleball-related injuries cost Americans nearly $400 million in healthcare last year.

To avoid injuries on the pickleball court, follow these tips from Dr. Justin McCoy, a sports medicine specialist with Intermountain Health in Grand Junction, Colorado.

Stretch and warm up your body

Prior to pickleball play, spend 10 minutes getting your body ready. Spend five minutes warming up (try a brisk walk) and then five minutes stretching.

Be aware of your playing area

Not all pickleball courts are created equal. Be aware of obstacles and avoid back pedaling during play.

Never play on a wet court

Wet pickleball courts are slick and can lead to dangerous falls. To test a court surface, press your toe down firmly and make a twisting motion. If you see water rise or move, the court is unsafe for play.

Wear proper court shoes

Invest in footwear that is designed for court sports and will support your feet. Sneakers and running shoes do not provide the right kind of support for the side-to-side motions in pickleball.

Know your limits

Don’t try to make plays that are beyond your abilities. Age, experience, physical condition, and athletic ability will impact the level of your game.

Stay hydrated

A balance of food, water, and electrolytes and appropriate snacks are needed to prevent dehydration. Dehydration symptoms include dizziness, weakness, fatigue, an irregular heartbeat, and fainting.

Learn from a pro

Yes, there are professional pickleball coaches. A pickleball coach can help you maintain good form, fundamentals, and habits, which will help you avoid injuries on the pickleball court. 

Dr. McCoy says the most important piece of advice he can give picklers is to pay attention to what your body is telling you. Take time away from the court if you need to rest or recover. By not listening to your body, you could get an injury that will keep sidelined you for an even longer period.