The Top 5 Pickleball Mistakes Beginners Make (And How to Fix Them in Springfield Missouri)

Have you ever stepped onto the pickleball court feeling stiff, slow, or even a little sore—only to push through it and hope for the best? You’re not alone. Many players in Springfield, MO, and across Southwest Missouri underestimate the physical demands of the game, leading to avoidable injuries that can take them out of action.

Today, we’re breaking down the five biggest physical mistakes beginner to intermediate pickleball players make—and how you can fix them to stay pain-free and play your best in The Ozarks.

1. Skipping the Warm-Up (A Recipe for Stiffness and Injury)

Pickleball players are notorious for stepping onto the court straight from the parking lot, expecting their bodies to perform at full speed. That’s a problem.

When you're at rest, your body directs blood flow to digestion and tissue repair. When you suddenly start playing, your muscles don’t get optimal blood flow right away. This can lead to sluggish movement and an increased risk of strains, pulls, and joint irritation.

The Fix: A Simple, 5-Minute Pickleball Warm-Up

Instead of winging it, try this quick pickleball-specific warm-up before your next game in Springfield, MO, or anywhere in The Ozarks:

• Dynamic Leg Swings (30 seconds per leg) – Activates the hip flexors and hamstrings.

• Arm Circles & Shoulder Rolls (30 seconds forward, 30 seconds backward) – Loosens up the shoulders and upper back.

• Side-to-Side Lateral Shuffles (1 minute) – Prepares your legs for quick directional changes.

• Mini Squats with a Reach (10 reps) – Warms up the knees and increases mobility.

• Controlled Paddle Swings (30 seconds each forehand & backhand) – Gets your body used to the motion before gameplay.

Do this before every session, and you’ll feel looser, react faster, and reduce your risk of injury.

2. Relying on Twisting Instead of Footwork

Many players twist their upper bodies to reach for shots instead of using their feet to get into position. This over-reliance on twisting:

• Throws off balance

• Increases the risk of lower back injuries (muscle spasms, sciatica, disc strain)

• Slows reaction time for the next shot

The Fix: Move Your Feet, Not Just Your Upper Body

The best pickleball players in Springfield, MO, and Southwest Missouri focus on footwork first. Instead of lunging and twisting, practice these movement habits:

• Stay on the balls of your feet, ready to adjust.

• Use small, quick steps to position yourself directly in front of the ball.

• Bend your knees and keep your center of gravity low.

• If you have to stretch, step into the shot rather than twisting to reach it.

This will not only protect your back but also improve your shot control and reaction time.

3. Backpedaling for Lobs (A Dangerous Habit)

When players see a lob coming, many instinctively backpedal. This is one of the most dangerous movements in pickleball. Why?

• Shifting your weight backward makes it easy to lose balance.

• Falls on the pickleball court often lead to wrist fractures and head injuries.

• Studies show players with weaker hip strength are more prone to falls.

The Fix: The Turn-and-Go Method

Instead of backpedaling:

1. Turn your body sideways and pivot on one foot.

2. Push off and move forward to chase the ball.

3. Stay balanced as you prepare your return shot.

This movement keeps your momentum controlled and reduces fall risk. Plus, it gets you into a better position for a strong return.

4. Neglecting Knee Bend (Leads to Back Strain & Poor Shots)

Many players avoid bending their knees, either due to bad habits, leg weakness, or fear of aggravating old knee injuries. But not bending your knees forces your spine to compensate, leading to back pain and sluggish shots.

The Fix: Cross-Training for Strength & Stability

Knee bending isn’t just about mechanics—it’s about having the strength and flexibility to do it correctly. That’s where cross-training comes in.

• Leg Strength Exercises: Incorporate squats, lunges, and step-ups into your routine to strengthen your quads, hamstrings, and glutes.

• Hip & Core Stability: Strong hips and core muscles reduce strain on the knees and allow for better movement.

• Balance Drills: Single-leg stands and lateral band walks can improve your stability and agility on the court.

• Mobility Work: Regular stretching and foam rolling can loosen tight muscles that might be limiting your knee movement.

By cross-training off the court, you’ll move better, react faster, and stay injury-free on the court.

5. Ignoring Equipment (The Right Shoes & Paddle Matter)

Injuries aren’t just about movement—they’re also about what’s on your feet and in your hands.

The Fix: Choose the Right Gear

• Shoes: Pick court shoes with good grip and lateral support (running shoes don’t cut it!).

• Paddle Weight: A too-heavy paddle can increase wrist, elbow, and shoulder strain—find a balance between control and comfort.

• Grip Size: A grip that’s too big or small can increase the risk of pickleball elbow (similar to tennis elbow).

Investing in the right gear reduces strain on your body and helps you play better, longer.

Final Thoughts: Play Smart, Stay Injury-Free in The Ozarks

Pickleball is an incredible sport, but if you’re making these mistakes, you’re not just leaving performance on the table—you’re risking serious injuries that could keep you off the courts.

By warming up properly, improving footwork, using safer movements, strengthening your body, and investing in the right equipment, you can play smarter and stay in the game longer.

If you’re struggling with knee pain, back issues, or movement limitations in Springfield, MO, or the surrounding area we can help. Click 'BOOK NOW' in the top corner to schedule a free consultation, and let’s make sure your body stays strong, mobile, and pain-free on the courts.