Common Pickleball Injuries and How to Prevent Them

Pickleball is a fun, social sport that’s great for players of all ages, but like any physical activity, it can come with its share of injuries. As more people take up pickleball, especially seniors and recreational players, understanding common injuries and how to prevent them is key to enjoying the game safely. In this post, we’ll cover the most common pickleball injuries and offer practical tips for staying injury-free.

1. Strains and Sprains

Common Injuries:

• Ankle Sprains: These occur when the foot rolls inward or outward, stretching or tearing ligaments around the ankle. Quick side-to-side movements and sudden changes in direction make this a common injury in pickleball.
• Muscle Strains: Hamstring, calf, and quadriceps strains are common, especially if you’re not properly warmed up or overexert yourself.

How to Prevent Them:

• Warm Up Properly: Start with 5-10 minutes of light cardio to get your blood flowing, followed by dynamic stretches that target your legs and hips. Leg swings, high knees, and lunges are all great choices to loosen up the muscles before playing.
• Wear Proper Footwear: Shoes designed for court sports (like tennis or pickleball shoes) offer better lateral support, which can help prevent ankle sprains. Avoid running shoes, as they don’t provide enough stability for quick side-to-side movements.
• Strengthen Your Muscles: Strength training, especially for your legs and core, can help prevent strains and sprains. Exercises like squats, lunges, and calf raises build stability and endurance in the muscles you use most during pickleball.

2. Tennis Elbow (Lateral Epicondylitis)

Common Injury:

• Tennis elbow happens when the tendons in your forearm become inflamed due to repetitive arm movements, like swinging a paddle. While it’s common in tennis, pickleball players—especially those who play frequently—can suffer from this painful condition.

How to Prevent It:

• Use the Right Paddle: A lighter paddle can reduce the strain on your elbow. If you’re prone to tennis elbow, avoid paddles that are too heavy or have a hard grip. Paddles with a softer grip or larger handle can also help alleviate pressure on the tendons.
• Strengthen Forearm Muscles: Strengthening the muscles around your elbow can help protect against tennis elbow. Simple exercises like wrist curls and reverse wrist curls can make a big difference.
• Rest When Needed: If you feel a twinge in your elbow, don’t ignore it. Take breaks between games, and don’t overdo it—rest is important for recovery.

3. Rotator Cuff Injuries

Common Injury:

• The rotator cuff is a group of muscles and tendons that stabilize your shoulder. Pickleball involves overhead shots, which can put strain on the rotator cuff, especially if you have poor form or weak shoulder muscles. Rotator cuff strains or tears are common in pickleball players, particularly if they’ve played for a long time without proper conditioning.

How to Prevent It:

• Strengthen Your Shoulder: Exercises that strengthen the shoulder and rotator cuff muscles, like shoulder presses, lateral raises, and resistance band exercises, can help prevent injury. Keeping these muscles strong and flexible will help you perform overhead shots more safely.
• Practice Good Technique: Avoid using just your arm for power shots. Engage your core and legs to generate more power with less strain on your shoulder. Consider working with a coach or experienced player to refine your technique.
• Warm Up and Stretch: Stretch your shoulders before playing to ensure they’re flexible and ready for action. Arm circles, shoulder stretches, and chest openers are great ways to warm up your shoulders.

4. Knee Injuries

Common Injuries:

• Patellar Tendonitis (Jumper’s Knee): This is caused by inflammation of the tendon that connects your kneecap to your shinbone. It can happen from jumping or sudden movements on the court.
• Meniscus Tears: Quick twisting motions during pickleball can lead to a meniscus tear, especially in older adults.

How to Prevent Them:

• Strengthen Your Lower Body: Strong quads, hamstrings, and calves help support the knees. Exercises like squats, leg presses, and lunges can improve muscle strength around the knee joint.
• Avoid Overplaying: If your knees are sore, take it easy. Overuse can lead to inflammation and more serious injuries. Make sure to mix pickleball with other low-impact exercises, like swimming or cycling, to give your knees a break.
• Wear Knee Braces or Compression Sleeves: If you have a history of knee injuries or feel knee pain after playing, wearing a brace or sleeve can help provide support and reduce the risk of further injury.

5. Achilles Tendonitis

Common Injury:

• Achilles tendonitis occurs when the tendon that connects your calf muscle to your heel becomes inflamed, often due to repetitive strain. It’s particularly common in older athletes or those who play regularly without proper recovery time.

How to Prevent It:

• Stretch Your Calves: Keeping your calf muscles flexible can reduce strain on the Achilles tendon. Stretch your calves before and after playing by doing calf stretches and heel drops.
• Don’t Skip Warm-Ups: Warming up properly increases blood flow to the Achilles tendon and reduces the risk of inflammation. Dynamic calf stretches and light jogging can get your muscles ready for the court.
• Avoid Overtraining: Give your body time to recover between games, especially if you start feeling tightness in your Achilles. Listen to your body—resting when needed can prevent more serious injuries like a tendon tear.

Wrapping It Up

While pickleball is a relatively low-impact sport, injuries can happen, especially if you’re not careful. Warming up properly, strengthening key muscle groups, and using good equipment (like the right shoes and paddle) are crucial steps in preventing common pickleball injuries. Stay mindful of your body, and if you do experience pain, give yourself time to rest and recover. With these precautions, you’ll be able to enjoy the game safely and for years to come.