Pickleball is one of the fastest-growing sports in the U.S., attracting players of all ages with its fun, fast-paced action.
But just like tennis, basketball, or any other active sport, pickleball injuries can happen—especially if you don’t take the right precautions.
From tennis elbow and ankle sprains to muscle strains and knee pain, staying injury-free requires proper warm-ups, the right equipment, and smart recovery strategies.
Florida Spine & Pain Specialists help athletes and active individuals manage pain and prevent injuries, so they can keep doing what they love.
Common Pickleball Injuries and Their Causes
Pickleball might seem like a low-impact sport, but the quick lateral movements, lunges, and repetitive swings can put a strain on your muscles and joints.
Here are some of the most frequent injuries pickleball players experience:
Tennis Elbow (Lateral Epicondylitis)
Cause: Repetitive swinging of the paddle strains the tendons in your elbow, leading to pain and inflammation.
Symptoms: Pain on the outer elbow, especially when gripping or swinging.
Shoulder Strains and Rotator Cuff Injuries
Cause: Overhead shots and powerful swings can lead to muscle imbalances and irritation in the shoulder joint.
Symptoms: Shoulder stiffness, weakness, or sharp pain when lifting the arm.
Ankle Sprains
Cause: Sudden pivots, lunges, or uneven footing can cause the ankle to roll, stretch or tear ligaments.
Symptoms: Swelling, bruising, and difficulty bearing weight on the foot.
Knee Pain and Meniscus Tears
Cause: Quick stops and turns put pressure on the knee joint, increasing the risk of meniscus or ligament injuries.
Symptoms: Knee swelling, stiffness, and pain when bending or twisting.
Lower Back Strains
Cause: Repeated bending, reaching, and quick movements can strain the lower back muscles.
Symptoms: Aches, stiffness, or sharp pain in the lower back.
Pickleball Injury Prevention: How to Stay Safe on the Court
Preventing injuries starts before you step onto the court. Here are the best ways to protect your body and play pain-free:
1. Warm Up Before You Play
A proper warm-up gets your muscles ready for action and reduces the risk of strains or sprains.
Best warm-ups for pickleball:
- Arm circles and shoulder stretches to loosen up before swinging.
- Leg swings and lunges to prepare for quick movements.
- Jump rope or light jogging to increase circulation and prevent sudden injuries.
2. Strengthen Key Muscle Groups
Regular strength training helps support your joints and prevents overuse injuries.
Focus on:
- Forearm and wrist exercises to prevent tennis elbow.
- Core and lower back exercises to protect your spine.
- Ankle stability drills to reduce the risk of sprains.
3. Choose the Right Equipment
- Use a lightweight paddle to reduce elbow strain.
- Wear court shoes with good ankle support to prevent slips.
- Use compression sleeves for extra joint stability.
4. Take Rest Days and Listen to Your Body
Don’t ignore early signs of pain—playing through discomfort can lead to more serious injuries. Give your body time to recover and take breaks when needed.
Relief for Pickleball Injuries: What to Do If You Get Hurt
If you do experience pain or injury, acting quickly can speed up recovery and prevent further damage.
Immediate Care for Minor Injuries (R.I.C.E. Method)
- Rest the affected area.
- Ice for 15-20 minutes to reduce swelling.
- Compress with a bandage to limit inflammation.
- Elevate to reduce pain and swelling.
When to See a Specialist
If pain lasts longer than a few days or worsens with movement, it’s time to seek professional care. At Florida Spine & Pain Specialists, we offer treatments like:
- Physical therapy for targeted strength and recovery.
- Corticosteroids or regenerative injections for pain relief.
- Personalized rehabilitation programs to get you back on the court safely.
Long-Term Recovery Tips for Pickleball Players
Recovering from an injury doesn’t mean giving up the sport you love. Follow these tips to return to play stronger and injury-free:
- Ease back into the game with light drills before full matches.
- Focus on flexibility exercises like yoga or stretching to keep joints healthy.
- Work with a sports specialist to correct movement imbalances and prevent future injuries.
Stay Active and Injury-Free with Expert Care
Pickleball should be fun, not painful. Whether you’re looking to prevent injuries or recover from one, the right care makes all the difference.
Florida Spine & Pain Specialists help athletes and active individuals recover and prevent re-injury with customized treatment plans. Ready to enjoy pickleball again?
Schedule a consultation and get back to playing pain-free!
