Are you stepping onto the pickleball court prepared, or are you unknowingly risking injury with every serve and slam?

In this episode, PPR pro coach Kelly Shumway joins us to share eye-opening insights into playing smarter, safer, and stronger. From overlooked injury prevention strategies to game-changing warm up and cool down routines, she reveals what most players miss—and why it might be costing them time off the court.

Don’t miss your chance to learn how to avoid setbacks and recover smarter from someone who’s lived it. Dive in now because your health, your game, and your pickleball future depend on it.

Episode Video

Pickleball is more than just a fast-growing sport, it’s a community, a workout, and for many, a lifestyle. But with the rise in popularity comes a rise in avoidable injuries, often stemming from a lack of preparation or proper technique.

In this special podcast episode, I sat down with PPR-certified pro pickleball coach Kelly Shumway, founder of Teach Me To Pickle, to explore her expert tips on injury prevention strategies, the best warm up and cool down routines, and how to avoid setbacks and recover smarter. Whether you're new to the game or well on your way to a duper rating, Kelly shares critical insight for playing safer and smarter.

Why Coaching for Pickleball Is Crucial Even If You're Already Playing

While many players learn casually from friends, Kelly emphasizes the value of structured coaching from the start. Without proper guidance, players often pick up bad habits that are difficult to unlearn and can increase their risk of injury. Coaching helps refine form, improve strategy, and teach injury-preventive movement from the beginning.

But it’s not just about technique, it’s also about connection. Through leagues, clinics, and group events, Kelly has built a growing network of players who support each other on and off the court. For many people, particularly those navigating life changes or recovering from hardship, this community has been nothing short of healing.

Pickleball Injury Prevention Strategies Every Player Should Know

Injuries like tennis elbow, knee strain, wrist fractures, and even Achilles ruptures are all too common on the pickleball court, but most are preventable. Kelly outlines a comprehensive list of pickleball injury prevention strategies that every player should know before picking up a paddle:

• Tennis Elbow
  Caused by gripping the paddle too tightly or poor swing mechanics. Kelly recommends a paddle grip pressure of only 4 out of 10, light enough to hold a baby bird.

• Footwear
  Many beginners wear running shoes, which lack the lateral support necessary for pickleball. Court shoes provide the stability needed to protect knees and ankles.

• Eye Protection
  Whether playing indoors or outdoors, wearing sports-rated eyewear can prevent devastating eye injuries. Kelly shares a personal story of a player who lost vision in one eye due to a preventable pickleball accident.

• Proper Paddle Weight
  Using the wrong paddle can strain the joints. Lighter paddles and ergonomic grips can make a world of difference, especially for older players.

• Safe Movement Patterns
  Players must be taught to turn and run for lobs, not backpedal, doing so can lead to dangerous falls and wrist or head injuries.

In Kelly’s coaching, injury prevention isn’t just a footnote, it’s front and center from day one. Her clinics begin with equipment checks and safety tips before a single ball is hit.

The Pickleball Best Warm Up and Cool Down Routines

Kelly is a huge advocate of proper warm-ups and cool-downs, and she makes the difference crystal clear. A dynamic warm-up raises the heart rate and prepares the body for sudden movements. It includes movements like arm circles, hip rotations, lunges, and wrist rolls. She likens the muscles to dry spaghetti: trying to stretch cold muscles is like trying to bend an uncooked noodle, it breaks. But warmed-up muscles? Flexible and responsive.

Static stretching, on the other hand, is better suited for post-play cooldowns. Once the muscles are warm, static stretching can improve flexibility and help prevent soreness. This combination of dynamic warm-up and static cool-down helps keep players limber, responsive, and injury-free on the court.

How to Avoid Setbacks and Bounce Back Strong

Recovering from a pickleball injury isn’t just about rest, it’s about intentional recovery and smart progression. Kelly knows this firsthand, currently navigating recovery from a serious skiing injury that shattered her tibia plateau. This unique perspective has deepened her empathy and sharpened her coaching approach.

She customizes drills and strategies for players recovering from all types of injuries, rotator cuff tears, knee injuries, Achilles strains, and more. Her method involves:

• Assessing player limitations

• Modifying drills for safe movement

• Teaching proper communication with partners

• Gradually increasing movement and intensity

• Encouraging mental resilience and patience

Kelly also emphasizes the importance of sport-specific rehab, which bridges the gap between physical therapy and real play. She works closely with players to rebuild confidence and avoid re-injury through proper form, court awareness, and controlled drills.

Drills, Leagues, and Smart Progression

Ready to elevate your game? Kelly’s advice: Practice with intention. That means incorporating drills, not just casual games, into your routine. She encourages players to create a 30/30/30 split: 30% of your time playing against lower-level players (to refine difficult shots), 30% with peers (to reinforce strategy), and 30% against better players (to challenge yourself).

She also promotes joining pickleball leagues, where players are matched by skill level and given structured opportunities to play and grow. Through leagues, players build consistency, improve under pressure, and connect with a broader pickleball community.

One of Kelly’s most memorable experiences came from playing in her first major tournament. Nervous but determined, she and her partner ended up taking home a silver medal in a highly competitive bracket, a reminder that taking risks, pushing yourself, and showing up matter more than perfection.

Pickleball Mindset: Sportsmanship Over Scoreboards

Kelly’s coaching philosophy centers around one key truth: your mindset matters. Whether you're playing in a tournament or at a local park, your attitude influences your performance, and your partner’s. She stresses the importance of staying positive, encouraging your teammate, and being adaptable on the court.

Players will face losses, off-days, and even mismatched games, but Kelly reminds us that “a bad day on the pickleball court is still a pretty good day.” Winning is fun, sure, but the real victory is in showing up, playing with integrity, and making someone else feel welcome.

From Clinics to Community — How to Get Started

Thinking about diving into pickleball for the first time? Here’s Kelly’s roadmap:

1. Start with a coach – Ideally, someone PPR-certified who can teach fundamentals, form, and safety from day one.

2. Join a clinic series – Like Kelly’s beginner-friendly 4-part series that walks you through rules, strategy, and live play.

3. Visit local courts – Don’t be afraid to paddle up and meet people. Many courts have beginner-friendly hours and welcoming regulars.

4. Join a Facebook group – Kelly runs Scottsdale Pickleball and Pals, where local players post meetups, clinics, and casual games.

5. Get into a league – Once you're comfortable, leagues provide consistency, structure, and camaraderie.

6. Travel with your paddle – Kelly even hosts pickleball vacations, like her recent retreat to Puerto Vallarta. These trips blend skill-building with fun and friendship.

About PPR Pro Coach Kelly Shumway

Meet Kelly Shumway, a certified PPR pro pickleball coach and the dynamic founder of Teach Me To Pickle. With a passion for teaching and a talent for transforming beginners into confident players, Kelly brings a unique blend of professional expertise, real-life experience, and infectious enthusiasm to the court. Whether you're new to the game or looking to level up, her coaching style focuses on smart play, injury prevention, and building a vibrant pickleball community.

Find her at Teach Me To Pickle, on Instagram and Facebook, or join her growing community through Scottsdale Pickleball and Pals on Facebook. Her next clinic or league may be the one that changes how you play, and how you live.

Final Thoughts

Pickleball isn’t just a game, it’s a gateway to better health, stronger connections, and lifelong fun. But staying on the court means playing smart. With the right coaching, intentional preparation, and a mindset focused on injury prevention, you can enjoy the game you love without setbacks. So whether you're just starting or looking to elevate your skills, remember: how you prepare off the court is just as important as how you play on it. Don’t just play, play stronger, safer, and smarter.

If you're ready to take control of your knee pain, click here to discover more about these five effective knee pain home treatments. With these simple steps, you can start your journey towards pain-free knees and a more active lifestyle.