5 Common Pickleball Injuries (And How To Stay Injury-Free On The Court)

May 19

Pickleball may be known for its accessibility and fun factor, but it’s also a high-energy sport that can put unexpected strain on your body. While it’s less intense than sports like tennis or squash, players still face a range of injuries — from sprained ankles to strained shoulders.

Understanding these common pickleball injuries and how to prevent them can keep you on the court longer and playing at your best. Let’s break down the top five injuries in pickleball and how you can stay injury-free.

1. Ankle Sprains: Staying Balanced And Stable

What It Is:
Ankle sprains are one of the most frequent injuries in pickleball, often caused by sudden changes in direction, quick pivots, or landing awkwardly after a jump.

How to Prevent It:

Warm-Up Properly: Start with dynamic stretches, including ankle circles and calf raises, to loosen up the joints.
Strengthen Your Ankles: Incorporate balance exercises like single-leg stands and lateral jumps to improve stability.
Wear the Right Footwear: Opt for court shoes with good lateral support to minimize the risk of rolling your ankle.
Mind Your Footwork: Stay on the balls of your feet and avoid crossing your legs during quick movements.

2. Tennis Elbow (Lateral Epicondylitis): Protecting Your Arm

What It Is:
Tennis elbow isn’t just for tennis players. In pickleball, repetitive backhand shots can strain the tendons in the elbow, leading to pain and inflammation.

How to Prevent It:

Choose the Right Paddle: A lighter paddle with a comfortable grip can reduce the strain on your forearm.
Strengthen Your Forearm: Incorporate wrist curls and reverse curls to build muscle endurance.
Practice Proper Technique: Focus on using your whole body to generate power rather than relying solely on your arm.
Rest and Recover: Take breaks between matches and apply ice to sore areas to reduce inflammation.

3. Rotator Cuff Injuries: Safeguarding Your Shoulder

What It Is:
The repetitive overhead motions involved in pickleball can lead to rotator cuff injuries, particularly for players who rely heavily on powerful serves and smashes.

How to Prevent It:

Warm Up Your Shoulders: Perform shoulder circles and light arm swings to get the muscles ready for play.
Strengthen Your Rotator Cuff: Incorporate exercises like resistance band pull-aparts and shoulder presses.
Use Controlled Movements: Avoid overextending your arm when smashing or reaching for the ball.
Stay Hydrated: Muscle fatigue can increase the risk of shoulder injuries, so drink water consistently.

4. Knee Strains: Protecting Your Lower Body

What It Is:
Quick stops, sudden changes in direction, and lunging for the ball can all place strain on the knees, leading to sprains, strains, or even ligament injuries.

How to Prevent It:

Strengthen the Quadriceps and Hamstrings: Incorporate squats, lunges, and leg presses to provide support to your knees.
Wear Knee Braces: Consider using knee supports during play for added stability.
Engage in Plyometric Training: Exercises like jump squats and box jumps can improve your explosive power and landing technique.
Pay Attention to Court Surface: If the surface is slippery or uneven, adjust your movement to avoid sudden stops and twists.

5. Lower Back Pain: Maintaining Core Stability

What It Is:
Repeated twisting motions and poor posture can lead to lower back pain, a common complaint among pickleball players who don’t engage their core effectively.

How to Prevent It:

Strengthen Your Core: Include planks, Russian twists, and bird dogs in your routine to build core stability.
Practice Proper Posture: Keep your knees slightly bent and avoid hunching over when waiting for the ball.
Engage Your Hips: When reaching for shots, pivot from the hips instead of twisting through the lower back.
Cool Down After Play: Stretch your hip flexors, hamstrings, and lower back to release muscle tension.

Play Smart, Play Safe

Pickleball is a fantastic way to stay active and connect with others, but injuries can quickly put you on the sidelines. Incorporating a solid warm-up routine, focusing on proper technique, and engaging in targeted strength training can dramatically reduce your risk of injury.

So, the next time you step onto the court, keep these prevention strategies in mind. Play smart, play safe, and keep your game strong.