Longevity & Recovery: Vital Lessons l’ve Sadly Learnt
Prehab vs Rehab: Why Injury Prevention Matters in Pickleball
From personal experience, tearing my calf muscle three times in the first six months of discovering pickleball was incredibly disheartening. It’s a journey many players – especially those picking up the game later in life – can relate to.
A Familiar Story?
Let me tell you about Michael.
Once upon a time in a quiet town called Pickleville, there was a 62-year-old retiree named Michael. He hadn’t played sport seriously in decades. Then one sunny day, he stumbled upon a group playing pickleball on the local courts — a fast-paced game with a strange yellow whiffleball. Intrigued, he gave it a go.
From the first rally, Michael was hooked. Pickleball brought back a sense of excitement and connection he hadn’t felt in years. He threw himself into it — buying all the gear, watching videos, and playing several times a week.
But like many enthusiastic beginners, Michael dove in without learning proper technique or taking care of his ageing body. Forgetting he wasn’t 21 anymore, he sprinted after every shot like a bull in a china shop. Before long, the niggles started: sore knees, aching joints. Still, he kept going — until a sharp twinge in his knee sidelined him.
The physio confirmed a significant injury. The treatment? Rest, rehab, and weeks off the court. Michael was devastated. Pickleball had become his passion — and now, he was stuck watching from the sidelines.
Sound Familiar?
Michael’s story is one we hear often, especially in the growing Northern Beaches pickleball community. With pickleball exploding in popularity, more people are discovering the game — and more are facing injuries from overdoing it or neglecting recovery.
The positive? With proper guidance with our pickleball coaching in Sydney, many injuries can be prevented entirely.
Prehab vs Rehab
The key to avoiding injury lies in a proactive approach. Warming up before play, cooling down afterwards, and building a routine of stretching and mobility can make all the difference.
Here’s what I’ve learnt the hard way:
Sadly, I’m not 21 anymore – and neither are many of my coaching clients.
A few minutes of warm-up and stretching post-game can significantly improve performance and longevity.
Prehab beats rehab every time – just 3 minutes of preparation can help you stay on court instead of sidelined.
Incorporating simple preventative exercises is something we promote in our private pickleball coaching and group pickleball training sessions. At Pickleball Coaching Australia, we focus not just on performance, but also on longevity. Learning how to move well, recover better, and train smarter is how you truly improve your pickleball game.
Final Thoughts
If you’re new to pickleball or returning from injury, don’t let FOMO (fear of missing out) drive you to play too soon. Instead, focus on playing smarter — not harder.
Our pickleball lessons in the Northern Beaches are designed with progression, safety, and fun in mind. Whether you're working with a pickleball instructor in Sydney, or anywhere for that matter for the first time or getting back into the game after rehab, prioritising smart training and injury prevention is key.
Stay on the court longer. Play better. And most importantly — play pain-free.
Guide Instructional Video
Check out this great instructional warm up and warm down guided video on avoiding pickleball injuries below:
