Pickleball Injuries: How to Play Hard and Stay Healthy
Pickleball has become one of the fastest-growing sports in America, and here in the San Fernando Valley the courts are packed. Unfortunately, this surge in popularity has brought a matching surge in pickleball injuries. The good news is that most of them are preventable with the right approach.
Why Pickleball Causes Injuries
Pickleball combines quick lateral movements, sudden stops, reaching, and twisting — often in players who have not exercised regularly in years. The sport is deceptively demanding on joints and tendons, especially for weekend warriors returning to activity later in life.
The Most Common Pickleball Injuries
At Injury Docs, we frequently treat pickleball players dealing with:
- Ankle sprains from quick direction changes
- Achilles tendon strains and tears
- Tennis elbow from repetitive paddle swings
- Rotator cuff and shoulder pain from overhead shots
- Knee pain from lunging and pivoting
- Lower back strain from bending and reaching
Warm Up Like You Mean It
Jumping straight into a game with cold muscles is a recipe for injury. A proper dynamic warm-up increases blood flow and prepares your joints for rapid movement. Spend at least five to ten minutes on leg swings, arm circles, lateral shuffles, and gentle lunges before your first serve.
Strength Is Your Best Defense
The single most effective way to prevent pickleball injuries is to build strength and stability in the muscles that support your knees, ankles, hips, and shoulders. A targeted program improves your ability to change direction safely and absorb the demands of play.
Listen to Your Body
Overuse injuries creep up gradually. If you feel persistent soreness in your elbow, shoulder, or Achilles, do not play through it. Early attention can prevent a minor irritation from becoming a season-ending problem.
Smart Play Habits
- Wear proper court shoes with good lateral support
- Stay hydrated, especially in the summer heat
- Take rest days between intense sessions
- Cool down and stretch after playing
When to See a Physical Therapist
If you develop pain that lasts more than a few days, limits your movement, or keeps returning, it is time for an evaluation. A physical therapist can identify the root cause, treat the injury, and design a program to keep you on the court for years to come.
At Injury Docs, we love helping pickleball players recover from injuries and return to the game they enjoy. Whether you are dealing with a stubborn elbow or a sprained ankle, contact us today to book an appointment and get back in the game safely.