If you’ve been paying attention to fitness trends lately, you’ve probably heard of pickleball. It’s everywhere—and for good reason! It’s fun, social, easy to learn, and appealing to players of all ages. But as participation has skyrocketed, so have pickleball-related injuries.
Whether you’re just starting or already playing several times a week, it’s important to understand how to protect your body. Here’s your guide to the most common pickleball injuries—and how physical therapy can help you prevent or recover from them.
Common Pickleball Injuries
Pickleball might look like a lower-impact alternative to tennis or other racquet sports, but don’t be fooled—sudden movements, quick changes in direction, and repetitive motions can all take a toll on your body. The most common pickleball injuries we see include:
- Rotator cuff injuries and shoulder pain
- Lower back strains or disc irritation
- Lateral epicondylitis (aka “pickleball elbow,” similar to tennis elbow)
- Achilles tendon strain or tear
- Knee pain from twisting or impact
These injuries are especially common among adults over 40 who are returning to activity after being more sedentary, or who underestimate the physical demands of the sport. In fact, studies have shown that most pickleball injuries requiring emergency care involve players over age 50.
Why Injuries Happen
Pickleball involves a lot of quick starts and stops, lunging, pivoting, and bending—all on a relatively small court. These dynamic movements can place stress on joints, tendons, and muscles, particularly if you aren’t properly warmed up or conditioned.
Many players jump right in without gradually building strength and mobility, increasing the risk of injury. That’s where physical therapy comes in—both to help you prepare for the game and to support recovery if you get hurt.
How to Stay Injury-Free
Before you hit the court, take a few steps to protect yourself:
- Warm up properly: Light cardio and dynamic stretching can help loosen muscles and prepare your body for play.
- Hydrate and fuel: Eat a balanced snack beforehand and drink plenty of water before and during play.
- Wear supportive shoes: Court-specific shoes with good lateral support can reduce strain on ankles and knees.
- Listen to your body: Don’t push through pain. If something feels off, take a break.
And remember—if you’re new to the sport or returning after a period of inactivity, it’s smart to consult with a physical therapist first. We can assess your movement, identify any muscle imbalances or mobility limitations, and create a personalized plan to help you stay healthy and strong on the court.
Already Feeling the Pain?
If you’ve been experiencing soreness or pain after playing pickleball, try the RICE method:
Rest, Ice, Compression, and Elevation—and consider over-the-counter pain relievers as needed.
But if the pain doesn’t improve in a few days—or if you suspect a more serious injury—don’t wait. Contact our team at Optimum Therapies. We specialize in helping active adults recover from injuries, rebuild strength, and safely return to doing what they love.
Call your preferred location today to schedule an evaluation at one of our clinics in Wisconsin or North Dakota. Let’s keep you moving—pain-free.