Pickleball is one of the fastest-growing sports in the world, enjoyed by players of all ages and skill levels. While it's a fantastic way to stay active and social, like any sport, pickleball injuries are becoming more common. Whether you're a seasoned player or just getting started, understanding the most common injuries and how to prevent them can keep you on the court and out of the doctor's office.
Why Do Pickleball Injuries Happen?
Pickleball is a dynamic sport combining elements of tennis, badminton, and ping-pong. It involves frequent changes in direction, quick reflexes, and repetitive movements. These movements can put stress on your joints, muscles, and connective tissues. Your body's ability to easily perform these movements, and absorb the shocks related to them, reduces over time. There's a higher risk of an injury happening if you haven't performed these movements for a long time or if you've had past injuries. Injuries can also occur when you fail to warm up properly, overuse certain muscle groups, or lack proper technique.
If you're serious about staying active and pain-free, these are the top five injuries to watch out for—and how to avoid them.
1. Elbow Pain (Pickleball Elbow)
Often referred to as “pickleball elbow”, this condition resembles tennis elbow, marked by inflammation of the tendons on the outside of the elbow. It arises from repetitive backhand strokes or gripping the paddle too tightly. Pain in this area can also be caused from your elbow joint. The twisting movements required when playing and the racquet you're using may be other contributing factors. These muscles on your outer elbow can also often be overused in shortened positions from computer use, which can increase your risk of injury.
Symptoms:
- Pain or tenderness on the outside of the elbow
- Weakness when gripping
- Pain when lifting objects especially when your palm is down
- Pain during paddle movements or lifting
Prevention Tips:
- Use the right paddle: Opt for a lightweight paddle with a cushioned grip to reduce strain on your elbow.
- Strengthen your forearm muscles: Incorporate exercises like wrist curls, reverse wrist curls, and grip squeezes into your fitness routine.
- Perfect your technique: Work with a coach to ensure you're not overly relying on your backhand or gripping the paddle too tightly.
- Stretch regularly: Stretch your wrist and forearm before and after playing.
2. Calf Strains from Pickleball
Calf strains are one of the most common lower-body injuries in pickleball, especially among players who make sudden movements or pivot quickly. This injury happens when the calf muscles are overstretched or overused.
Symptoms:
- Sharp pain or tightness in the back of the lower leg
- Difficulty walking or pushing off the toes
- Swelling or bruising in severe cases
Prevention Tips:
- Warm up properly: Spend at least 10 minutes doing a dynamic stretching stretching routine that includes your calf muscles and doing light cardio before getting on the court.
- Wear proper footwear: Choose court shoes with good arch support and a non-slip sole to reduce impact on your calves.
- Pace yourself: Avoid playing for long hours without breaks, especially if you're new to the sport.
- Hydrate: Dehydration can make muscle cramps more likely, so drink plenty of water before and during games.
3. Shoulder Pickleball Injuries
Shoulder injuries are common due to the repetitive motion of overhead serves and smashes. Rotator cuff strain or inflammation is a typical injury for pickleball players.
Symptoms:
- Pain or tenderness in the shoulder joint
- Reduced range of motion
- Weakness when lifting or rotating your arm
Prevention Tips:
- Strengthen your shoulders: Add exercises like shoulder presses, lateral raises, and rotator cuff-specific routines to your workouts.
- Improve your form: Work on efficient serve and smash techniques to minimize strain on your shoulder.
- Rest and recover: Don't push through pain—listen to your body and allow adequate rest between games.
- Ice after play: Applying ice to your shoulder post-game can reduce inflammation and soreness.
4. Pickleball Ankle Sprains
With the quick lateral movements and pivots required in pickleball, ankle sprains are all too common. This happens when the ligaments in the ankle are overstretched or torn due to rolling the ankle during play.
Symptoms:
- Swelling or bruising around the ankle
- Pain when putting weight on the ankle
- Limited range of motion
Prevention Tips:
- Wear ankle-supportive footwear: Shoes with ankle support and a sturdy sole are essential on the court.
- Strengthen your ankles: Perform stability exercises like single-leg balances and calf raises.
- Use ankle braces if you're prone to sprains.
- Stay aware of court conditions: Check for slippery spots or uneven surfaces before playing.
5. Pickleball Knee Pain
Knee pain can result from overuse, repeated impact, or improper footwork during games. This can lead to issues like runner’s knee or even ligament strains.
Symptoms:
- Pain around the kneecap or on the sides of the knee
- Swelling and stiffness
- Discomfort during lunges or bending the knee
Prevention Tips:
- Strengthen your leg muscles: Focus on quad, hamstring, and glute exercises to provide better support for your knees.
- Practice good footwork: Avoid twisting your knees by learning proper pivoting techniques.
- Use knee braces if you have a history of knee problems to provide additional support.
- Stick to smooth surfaces: Playing on flat courts helps reduce unnecessary stress on your knees.
General Prevention Strategies for Pickleball Injuries
Beyond tackling sport-specific risks, there are a few additional steps you can take to stay injury-free while playing pickleball:
Warm Up and Cool Down Before Playing Pickleball:
- A proper warm-up session increases blood flow to your muscles, while cooling down with stretches can prevent stiffness and soreness.
- Gradual Progression: If you're new to pickleball, don’t overdo it. Gradually increase your playing time and intensity.
- Listen to Your Body: Pain is your body’s way of signaling a problem. If something feels off, take a break and get it checked out.
- Stay Consistent with Fitness: A regular fitness routine helps improve overall strength, flexibility, and endurance, which are key to avoiding injuries.
- Consult Experts: For chronic or severe pain, consult a physiotherapist with a sports background for an accurate diagnosis and treatment.
- Resolve Past Injuries: Stiffness is your hips, back and neck reduce your body's efficiency and can overload your shoulders, elbows and legs.
Stay on the Court, Not on the Sidelines
Pickleball is a joyful and social way to stay active, but injuries can sideline you if you’re not careful. By understanding the most common pickleball injuries and taking proactive steps to prevent them, you can stay healthy and keep playing the sport you love.
Looking for more ways to improve your game or stay injury-free? Our team of physiotherapists have the experience and skills to keep you on the court and enjoying your game. We provide comprehensive assessments and treatments without the use of assistants. Direct billing is available for most insurance plans that allow it. We'd be happy to have a no obligation chat with you to find out if we're the right fit to help you.
