Pickleball injury prevention

Staying safe: A how to guide for picklers

Pickleball is one of the fastest growing sports in the United States, attracting players of all ages and skill levels.

It is an improvisation of tennis, badminton and ping-pong that’s played on a smaller court with a softball-sized, hard-plastic ball with holes – like a wiffle ball – and paddles like table-tennis paddles.

Like any sport, pickleball comes with its share of injury risks, no matter if you’re just starting or a seasoned athlete. 

When injuries put you in a pickle

With the rise in popularity of pickleball, physical therapists throughout the country are seeing an increase in injuries that are like those found in other racquet sports.

New pickleball players sustain approximately 50% of injuries during their first year of play, and people aged 50 or older account for 90% of injuries due to sudden starts and stops throughout the game. 

The most common pickleball injuries include:

• Pickleball elbow – This is caused by repetitive use of the arm and wrist, particularly in improper gripping techniques.
• Ankle sprains – Quick, lateral movements and sudden changes in direction can easily lead to rolled ankles.
• Knee sprains – The repetitive movements and frequent pivoting can put a strain on your knees, leading to conditions like patellar tendonitis or meniscus tears.
• Shoulder sprains – Overhead shots and repetitive arm movements can cause shoulder strain or even rotator cuff injuries.
• Achilles tendonitis – This is an inflammation of the Achilles tendon caused by overuse. Achilles pain is a common injury in pickleball due to the game’s stop-and-go nature.
• Wrist fractures – Repetitive swinging motions and impacts can strain the wrists' ligaments, nerves and tendons.

Injury prevention

In the case of older players, many are predisposed to injury, often due to prior injury, limited flexibility and range of motion and deterioration of balance.

If you’re looking to start playing the game or want to stay in the game, keep these prevention tips in mind to reduce your risk and avoid injury:

Warm up and cool down — Pickleball is a fast-paced game, and the excitement starts right away. It's important that you warm up before you get on the court. Always start with a proper warm-up to increase blood flow to your muscles. Dynamic stretches, light jogging and arm circles are good examples to prepare your body. After playing, cool down with static stretching to help your muscles recover.

Stretch — As part of your warm-up, make sure to stretch. Shoulder stretches, calf stretches, hamstring/quad stretches and wrist and neck stretches are all important to incorporate into your routine.

Strength training – Incorporating regular strength training into your routine can help protect your joints and muscles from injury. Focus on areas like the legs, core and shoulders.

Stay hydrated – Dehydration can lead to muscle cramps and fatigue, increasing your risk of injury. Drink water before, during and after your game.

Wear the right gear — Invest in quality footwear that provides support and cushioning. Consider using braces or supports if you have a history of joint injuries. Proper attire, like moisture-wicking clothing, can also help keep you comfortable and reduce the risk of skin irritation.

Pivot — Similar to tennis and other racquet sports, you will be executing groundstrokes, volleys and serves. Remember to pivot your hips and shoulders as you face the approaching ball.

Listen to your body – Pay attention to any signs of discomfort or pain during or after play. Ignoring these signals can lead to more serious injuries. If something doesn’t feel right, it’s better to take a break and assess the situation.

If you are injured, stop playing. Don’t try to tough it out, especially if it’s a head injury.

Pickleball is as fun as it sounds, and you’ll want to play for years to come. It’s a great way to stay active, socialize and have fun.

If you’re in a pickle with pain or injury of any sort, click to request an appointment to find one of our centers near you.

Select Medical is proud to be the official physical therapy partner of the PPA Tour.