Pickleball has become one of the fastest-growing sports across all age groups, especially among active adults looking for a fun, social, and low-impact way to stay fit. But with its rapid rise in popularity has come an increase in related injuries. Like any sport, pickleball requires agility, coordination, and repetitive movement—which can put strain on joints and muscles, particularly if you’re new to the game or play frequently.
As physical therapists, we often treat patients for pickleball-related injuries that could have been prevented with the right approach. Whether you’re a beginner or a seasoned player, understanding how to protect your body is key to staying in the game and out of the clinic.
Here’s what you need to know to prevent pickleball injuries and keep enjoying the sport safely.
Common Pickleball Injuries
Understanding the most common types of injuries associated with pickleball can help you spot warning signs and take action before they get worse. Some of the most frequent issues we see include:
1. Shoulder Strain
Overhead shots and repetitive swinging motions can cause shoulder pain, particularly in the rotator cuff. Weak or tight shoulder muscles make you more vulnerable to strain, especially during quick rallies.
2. Elbow Tendonitis
Similar to “tennis elbow,” this overuse injury involves inflammation of the tendons in the forearm and is common from repetitive paddle strokes.
3. Knee Pain
Sudden stops, quick pivots, and uneven surfaces can place stress on the knees. This can aggravate conditions like patellar tendonitis, meniscus tears, or early arthritis.
4. Ankle Sprains
Fast lateral movements increase the risk of twisting an ankle. Sprains can range from mild to severe and often result from poor footwear or lack of ankle stability.
5. Lower Back Pain
Rotational movements and poor posture can strain the lower back. Inflexible hamstrings and weak core muscles often contribute to this type of injury.
6. Falls and Fractures
For older players, a misstep or collision can lead to a dangerous fall, potentially causing wrist, hip, or shoulder fractures.
Injury Prevention Tips
Now that you know what can go wrong, let’s talk about how to prevent it. Here are the top strategies physical therapists recommend to minimize injury risk and keep you performing at your best.
1. Warm Up Before Playing
Jumping into a fast-paced game without preparation is one of the quickest ways to get hurt. Start every session with 5–10 minutes of light aerobic activity—like brisk walking or gentle jogging—to increase circulation and warm up muscles.
Follow this with dynamic stretching, focusing on:
- Shoulders
- Hips
- Hamstrings
- Calves
Add some arm circles, lunges with rotation, and trunk twists to prep your body for the multidirectional demands of pickleball.
2. Strengthen Key Muscle Groups
A well-conditioned body is less likely to break down under stress. Pay extra attention to:
- Core stability (planks, bird-dogs, bridges)
- Leg strength (squats, lunges, calf raises)
- Shoulder endurance (resistance band work, rows)
Physical therapy-led exercise programs can target these muscle groups based on your specific needs and goals.
3. Improve Flexibility and Mobility
Tight muscles reduce your range of motion and increase injury risk. Focus on stretching after playing to help recovery and maintain joint health. Areas to stretch regularly include:
- Hamstrings
- Hip flexors
- Calves
- Upper back
- Shoulders
Foam rolling or using a massage stick can also improve tissue quality and reduce muscle tightness.
4. Focus on Footwork and Balance
Poor footwork can lead to unnecessary strain on your knees, ankles, and hips. Physical therapists can provide drills to enhance foot speed, agility, and body awareness.
Balance training is especially important for older adults to help prevent falls. Simple exercises like single-leg stands, heel-to-toe walks, or working on a balance pad can go a long way.
5. Wear Proper Footwear
Regular running shoes aren’t ideal for pickleball. Invest in court-specific shoes that offer good lateral support, traction, and cushioning. Make sure your shoes are not too worn out and provide adequate arch support for your foot type.
6. Use the Right Technique
Poor swing mechanics and posture can contribute to joint strain and overuse injuries. Consider taking lessons or getting a technique evaluation. A physical therapist trained in sports performance can also analyze your movement and help correct any problematic patterns.
7. Listen to Your Body
Don’t push through pain. If something doesn’t feel right, take a break. Early warning signs—such as persistent soreness, tightness, or swelling—may be your body’s way of signaling that something is off.
Treating small issues early can prevent them from becoming major problems that sideline you for weeks.
Recovering from a Pickleball Injury
If you do get injured, physical therapy can help speed up recovery, reduce pain, and restore function. Treatment may include:
- Manual therapy for soft tissue or joint restrictions
- Customized strengthening and flexibility programs
- Balance and coordination training
- Modalities such as ultrasound, ice, or electrical stimulation
Rehabilitation also focuses on correcting the root cause of the injury to prevent recurrence.
When to See a Physical Therapist
You should consider visiting a physical therapist if:
- Pain persists beyond a few days of rest
- You experience recurring soreness after playing
- You have a history of joint problems or recent surgery
- You want a movement assessment to improve your performance or prevent injury
Physical therapy isn’t just for injury recovery—it’s also a smart strategy for injury prevention and overall performance enhancement.
Final Thoughts
Pickleball is a fun and engaging way to stay active, but like any sport, it comes with injury risks—especially if you jump in without preparation. With a little bit of physical training and body awareness, most common injuries can be avoided.
A physical therapist can help you assess your movement, build a safer fitness routine, and keep you on the court for years to come. Whether you’re just learning the game or competing in local tournaments, taking care of your body is the key to playing your best and enjoying the sport pain-free.
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