Play smarter, move better, and prevent injuries this season
Pickleball is one of the fastest-growing sports in the country—and for good reason. It’s fun, social, and accessible for players of all ages. But as more people hit the court, physical therapists are seeing a rise in pickleball-related injuries, especially among adults returning to activity or playing more frequently than their bodies are used to.
The good news? Most of these injuries are preventable with the right preparation, movement habits, and recovery strategies.
Why Pickleball Injuries Are Increasing
Pickleball may seem low-impact, but it involves:
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Quick direction changes
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Sudden stops and starts
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Repetitive swinging motions
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Lunging and reaching
Without proper conditioning, these movements can put stress on your knees, ankles, shoulders, and elbows—leading to strains, sprains, or overuse injuries.
Most Common Pickleball Injuries
Physical therapists frequently see:
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Ankle sprains from quick lateral movement
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Knee pain from pivoting and lunging
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Tennis elbow (“pickleball elbow”) from repetitive swinging
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Shoulder strain from overhead shots
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Calf or hamstring strains from sudden acceleration
If you’re jumping into games without preparation, your risk goes up quickly.
PT Tips to Stay Injury-Free
1. Warm Up Before You Play
Cold muscles are more prone to injury.
Before hitting the court:
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Do 5–10 minutes of light movement, such as walking or jogging
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Add dynamic stretches like arm circles, leg swings, and lunges
2. Strengthen Key Muscles
Strong muscles support your joints and improve performance.
Focus on:
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Glutes and quads for knee stability
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Calves and ankles for quick movement and balance
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Shoulders and forearms to reduce strain from swinging
3. Improve Your Balance and Agility
Pickleball requires quick reactions and body control.
Try:
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Single-leg balance exercises
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Side-to-side movements
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Agility drills
Better control can help reduce the risk of falls and sprains.
4. Don’t Overdo It
One of the biggest mistakes is playing too much, too soon.
Avoid:
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Jumping into long matches without breaks
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Playing multiple days in a row without recovery
Instead, gradually build up your playing time and intensity.
5. Use Proper Equipment
Your gear matters.
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Wear court-specific shoes with good lateral support
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Replace worn-out shoes to avoid slipping
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Choose a paddle that feels comfortable and doesn’t strain your arm
6. Listen to Your Body
Soreness is normal—pain is not.
Watch for:
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Persistent joint pain
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Swelling
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Sharp or worsening discomfort
Ignoring these signs can turn a small issue into a bigger injury.
How Physical Therapy Can Help
Whether you’re dealing with pain or want to prevent injury, physical therapy can help you stay on the court longer.
A PT can:
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Assess your movement patterns
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Improve strength, flexibility, and balance
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Address pain early before it worsens
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Create a personalized plan for your activity level
Stay in the Game
Pickleball should keep you active—not sideline you. With the right preparation and smart habits, you can enjoy the game safely and confidently all season long.
Ready to Play Pain-Free?
If aches or injuries are holding you back, physical therapy can help you get back on the court stronger than ever. Find a clinic near you and take the next step toward better movement.