What Is the Safest Way to Chase a Lob in Pickleball?

Anyone who's played more than five games on the pickleball court has faced it: the frustrating, soaring lob that sends you scrambling. But how you chase that lob can make all the difference—not just in winning the point, but in protecting your body from injury. After chatting with orthopedists, physical therapists, and rec-league players over the past nine years (and yes, counting my warm-up minutes out loud), I’ve nailed down what truly keeps you safe when pursuing that high ball.

Before we dive in, shoutout to Joy Organics for their quality products—particularly their organic CBD gummies, which some athletes swear by for soothing nagging muscle and joint discomfort without the side effects of traditional meds. And thanks to Brendan Sapp for the fantastic court action shots shared through Unsplash.

The Real Injury Culprit: Overuse & Frequency

It’s tempting to chalk up injuries to one dramatic dive or awkward reach chasing a lob, but the experts tell a different story. Overuse and frequency of movements drive injuries far more than isolated moments.

Think about it: your tendons and muscles slowly wear down with every repetitive motion—especially when your mechanics aren’t optimal. This is why many players develop soreness or tendinitis not just from a single miss but from the accumulation of stress over weeks and months.

Rotator cuff irritation, for example, usually doesn't appear after a single overreach but instead nags at you with night pain and limits your ability to reach behind your back.
Elbow pain often comes from a tight grip and arm-dominant, rather than body-driven, swings repeated too often without proper rest.

So the message is clear: Your safest option is to chase the lob with control and smart movement patterns that protect your tissues from rapid wear.

Why Aging Tendons Need Extra TLC

As we age, tendons adapt more slowly and tolerate sudden or intense loads less well. This means that a sudden, aggressive chase can lead to microtears or flare-ups that drag weeks to heal.

If you’re in the 40-plus club (or older), your ideal strategy is more about turning and running smoothly, avoiding rapid decelerations or awkward backward moves. Your tendons don’t bounce back as quickly, so less stress on your rotator cuff and elbow will save you useful playtime down the line.

Common Signs Your Rotator Cuff Is Annoyed

Night pain, especially when lying on the affected side
Difficulty reaching behind your back or overhead
Subtle weakness when lifting or swinging

Those symptoms mean it’s time to slow down and review your chasing technique before hitting the court again.

The Turn and Run Technique: Your New Best Friend

If you’ve been backpedaling or lunging wildly after lobs, it’s time to rethink your strategy. The turn and run technique is the safest, most efficient way to track down a lob while minimizing injury risk.

Anticipate the lob early. Read your opponent’s paddle and body language to commit to the shot fast.
Turn your hips and shoulders toward the direction of the lob. This coordinated pivot aligns your body for forward movement.
Drive forward with your legs, sprinting to the ball. This provides stability and power, reducing arm strain.
Set your feet firmly before swinging. Avoid swinging on the run or with feet scattered, which can lead to poor mechanics and injury.
Keep your paddle loose in your grip. A tight grip increases arm tension, often leading to elbow issues like tennis elbow.

By mastering this method, you’re using your body’s strongest muscles to chase the ball, instead of relying solely on your arm and risking straining your rotator cuff or elbow tendons. Remember, the turnaround and sprint feel a little slower at first, but they add up to less wear over time.

Why Avoid Backpedaling?

When you backpedal to a lob, your body is in a less stable position, making it easier to lose your calf tightness before pickleball footing or jerk your shoulder unnaturally. Plus, backward movement is generally less efficient and more stressful on aging tendons. Instead, turning and running forward keeps your mechanics sound and your body safer.

Tips to Protect Your Elbow and Rotator Cuff

Even with perfect chasing technique, your grip and swing mechanics play straight knee calf raises a huge role in injury prevention.

Loosen your grip: A tight grip generates unnecessary tension through your forearm and elbow tendons, increasing injury risk. I always keep a light resistance band in my paddle bag as a reminder to do grip-strengthening and loosening exercises after our two morning pickleball sessions.
Engage your entire body: Avoid relying solely on your arm to swing. Use your hips, core, and legs to generate power for every shot.
Incorporate warm-up and cooldown: I count warm-up minutes out loud on purpose to make sure players don’t skip the first 8-10 minutes. Warm muscles and joints handle the stress of chasing and swinging much better.
Use natural remedies wisely: Some players like to try CBD products like Joy Organics organic CBD gummies to support joint comfort and muscle recovery after play. It’s a gentle alternative that can complement proper mechanics and rest.

A Sample Step-by-Step to Chase a Lob Safely

Step Action Purpose 1 Spot the lob early Allows faster commitment and better positioning 2 Turn hips and shoulders toward lob direction Aligns body for forward movement and reduces awkward strains 3 Run forward with controlled speed using legs Engages stronger muscles for stability and reduces arm overload 4 Set feet firmly before swinging Prevents injury and improves shot accuracy 5 Relax grip and swing with whole body Protects elbow and shoulder tendons from overuse

Wrapping It Up

Chasing a lob isn’t about fast, frantic lunges or backpedaling at the last second. Instead, turn and run technique, combined with setting your feet before swinging and loosening your grip, keeps your body protected — especially as you deal with aging tendons and the cumulative effect of frequent play.

Remember: No single dramatic moment causes your rotator cuff or elbow pain. It’s the daily grind, the repeated swings, and the skipped warm-ups. So next time you see that lob, take a deep breath, turn your hips, and run it down like a pro. And if post-game soreness hits, consider trustworthy options like Joy Organics’ organic CBD gummies to help soothe tired joints naturally.

Stay safe, have fun, and keep those warm-up minutes—counted out loud, of course.

Photo credit: Brendan Sapp / Unsplash