Pickleball is one of the fastest-growing sports in the country—and for good reason! It’s fun, social, and great exercise. But like any physical activity, it comes with a risk of injury, especially as players get older or ramp up how often they play.
At Pritchette Physical Therapy, we see more and more pickleball players walking through our doors with injuries that are completely preventable with the right approach. Here’s how to stay injury-free and keep enjoying the game you love.
Most Common Pickleball Injuries
Whether you're a beginner or a seasoned pro, these are the injuries we see most often:
Pickleball Elbow (a.k.a. tennis elbow): Pain on the outside of the elbow from overuse of the forearm muscles.
Rotator Cuff Strains: Shoulder soreness or limited mobility from repeated overhead shots.
Achilles Tendonitis: Pain and tightness in the back of the lower leg from sudden movements and lack of flexibility.
Knee Sprains: Twisting, pivoting, and quick stops can irritate or injure knee ligaments.
Ankle Sprains or Falls: Poor balance and weak stabilizing muscles increase the risk of trips and tumbles.
Injury Prevention Tips for Pickleball Players
1. Warm Up the Right Way
Don’t just jump into a game. Spend 5–10 minutes doing light cardio, dynamic stretches, and mobility drills to prepare your muscles and joints.
2. Strengthen Supporting Muscles
Target your:
Shoulders and rotator cuff for arm stability
Core for balance and agility
Legs and glutes for quick movement and power
Physical therapists can guide you through exercises that support your specific game style.
3. Stretch After Playing
Cool down with static stretching, focusing on your calves, hamstrings, quads, hips, and shoulders. This helps prevent tightness and reduces next-day soreness.
4. Work on Footwork and Balance
Many injuries happen when players move awkwardly or lose balance. Agility drills and balance exercises (like single-leg stands or wobble board training) can help keep you grounded and fast.
5. Listen to Your Body
Pain is a warning sign—not a challenge. If something feels off, take a break and seek advice. Don’t push through joint or tendon pain.
6. Consider a Movement Assessment
A physical therapist can evaluate your posture, mechanics, and movement patterns to spot injury risks before they become problems.
When to See a Physical Therapist
If you're dealing with recurring soreness, limited mobility, or are recovering from a previous injury, physical therapy can help. We offer personalized treatment plans to get you back on the court quickly—and safely.
Pickleball is meant to be fun, but staying injury-free takes a little effort. Warm up, build strength, improve your movement, and listen to your body. If you ever need help recovering or improving your performance, our team is here to help you stay in the game.