Pickleball has taken the country by storm. Once considered a pastime for retirees, it’s now one of the fastest-growing sports in the U.S., attracting players of all ages with its accessible rules and fun, social environment. But with that surge in popularity has come a new trend that physical therapists are seeing across clinics: a rise in pickleball-related sports injuries.
From sprained ankles to torn ligaments, these injuries aren’t just minor setbacks—they can sideline players for weeks or even months. That’s why understanding common pickleball injuries and how to prevent them is essential for anyone looking to stay active and competitive on the court.
Why Are Pickleball Injuries on the Rise?
There are a few key reasons injuries in pickleball are becoming more common:
- New Participants Returning to Sport: Many players are joining pickleball after years away from regular physical activity, leading to deconditioned muscles and joints.
- Repetitive Motion and Quick Movements: The game demands frequent lateral movements, sudden pivots, and quick stops—all of which increase the risk of strains and sprains.
- Lack of Warm-Up and Recovery: Many recreational players skip warm-ups or neglect stretching and recovery, placing their bodies under more stress.
Most Common Pickleball Injuries
1. Knee Pain and Injuries: Knee injuries top the list, especially among players who pivot frequently or overextend when reaching for shots. Common issues include meniscus tears, patellar tendinitis, and ligament sprains.
2. Ankle Sprains: Quick lateral movements can lead to ankle rolls or sprains, particularly if the player is wearing improper footwear or playing on an uneven surface.
3. Shoulder Strain: The repetitive overhead motion involved in serves and smashes can result in rotator cuff strain or impingement.
4. Lower Back Pain: Improper mechanics and poor core stability can cause strain on the lower back, especially during extended play or sudden movements.
5. Achilles Tendonitis: Explosive movements without adequate flexibility or strength in the calf can result in Achilles tendon inflammation or even rupture.
How to Prevent Pickleball Injuries
The good news is that most of these injuries are preventable with the right preparation and attention to recovery. Here are several key strategies:
1. Warm Up and Cool Down
Warming up gets your muscles ready for the demands of pickleball. Start with 5-10 minutes of light cardio (like walking or jogging), followed by dynamic stretching that targets the shoulders, hips, hamstrings, and calves. After play, cool down with gentle stretches to reduce stiffness and promote flexibility.
2. Strength Training and Flexibility
Incorporating resistance training into your weekly routine strengthens the muscles that support your joints. Focus on:
- Glutes and quads for knee protection
- Core for lower back support
- Shoulders and upper back for overhead shots
Mobility work, like yoga or dedicated stretching, helps maintain range of motion and keeps your body balanced.
3. Footwear and Equipment
Wear court shoes with good grip and lateral support to avoid ankle injuries. Replace worn-out shoes regularly and avoid running shoes, which are designed for forward movement and offer poor lateral support.
4. Proper Technique
Work with a coach or trainer to ensure you’re using good mechanics, especially on serves and quick changes of direction. Poor form puts extra stress on your joints and muscles.
5. Recovery Is Key
This is where many players fall short. Your muscles need time to recover from the strain of play. Prioritize sleep, hydration, and post-game stretching. Consider scheduling regular recovery sessions with a physical therapist to address tightness, monitor mobility, and prevent injuries before they occur.
The Role of Physical Therapy in Pickleball Injury Prevention
At Empire Sports Physical Therapy and Rehabilitation, we understand the unique demands that pickleball places on your body. Whether you’re a weekend player or competing in local tournaments, we can help you stay at the top of your game. Here’s how:
- Movement Assessments: Identify muscle imbalances, mobility limitations, and improper patterns that could lead to injury.
- Custom Recovery Plans: Based on your sport, history, and goals, we create a personalized plan to keep you moving pain-free.
- Hands-On Treatment: If you’re dealing with pain, our therapists use proven techniques to reduce inflammation, improve mobility, and speed up recovery.
- Education: We teach you proper warm-up routines, stretching, and techniques to protect your body.
Stay on the Court, Not the Sidelines
Pickleball is a fantastic way to stay active, competitive, and connected with your community. Don’t let an injury take that away from you. With the right stretching, strength training, and recovery strategies in place, you can play longer, harder, and pain-free.
And to help you stay in the game, we’re offering a FREE Discovery Visit this month. It’s the perfect chance to evaluate your recovery habits and get expert guidance tailored to your goals.
Schedule your visit today and make sure your body is as ready for the court as your paddle is.
Your strongest, pain-free self is just one smart recovery away.
This Month’s Special Offer:
We’re offering a FREE Discovery Visit to help you take charge of your recovery. This one-on-one session is your chance to:
- Review your current training program for injury risks
- Get nutritional guidance tailored to healing
- Learn how to improve sleep and recovery strategies
Let’s stop guessing and start recovering.
📅 Book your Discovery Visit today and get back to the sport you love—with less pain, better performance, and more confidence.
Call (845) 675-8444 or visit Empire Sports Physical Therapy to book your Review Visit today! Recovery isn’t the end—it’s the beginning of your comeback.
We’re here when you’re ready.
- Download Our Free Sports Injuries: Unlock valuable insights and actionable advice to help you prevent and manage sports injuries and flexibility.
- Book a Free Telephone Consultation: Still unsure about your next steps? Let’s discuss your concerns over the phone. Schedule a free consultation, and I’ll provide personalized advice to address your flexibility issues and other concerns.
- Visit Us for a Free Discovery Session: Ready to take action? Join us at our clinic for a complimentary discovery session. Meet our team, explore our facility, and learn how we can help you achieve an injury-free, active lifestyle.
Take control of your flexibility and injury prevention today and don’t miss anytime away from your favorite sports. Download your Free Sports Injuries Guide and schedule your consultation now!