Tim Rylander
PT, EdD, MPT, OCS, CSMT, CBIS, PES, Astym Cert.
Mon, Mar 31, 2025
Pickleball has exploded in popularity, and it’s easy to see why. This engaging sport combines elements of tennis, badminton, and ping-pong, offering a fun and social way to stay active. However, like any physical activity, pickleball comes with its own set of potential injuries. Whether you’re a seasoned pro or just starting to dink, understanding these common ailments and how physical therapy can help you recover and prevent future issues is crucial for staying on the court and enjoying the game.
Common Pickleball Injuries
The dynamic movements involved in pickleball, including quick starts and stops, lateral shuffling, overhead reaching, and repetitive striking, can put stress on various parts of the body. Some of the most frequently seen pickleball injuries include:
Lower Back Pain: The combination of twisting, bending, and repetitive movements can strain the muscles and ligaments in the lower back.
Lateral Epicondylitis (Tennis Elbow): This is perhaps the most notorious pickleball injury. The repetitive wrist extension and forearm rotation during serves and volleys can irritate the tendons on the outside of the elbow, leading to pain, tenderness, and weakness.
Medial Epicondylitis (Golfer’s Elbow): While less common than tennis elbow, the forceful wrist flexion and pronation during certain shots can strain the tendons on the inside of the elbow.
Rotator Cuff Injuries: The overhead serves and powerful groundstrokes can place significant stress on the muscles and tendons surrounding the shoulder joint. This can lead to strains, tears, or impingement, causing pain and limited range of motion.
Ankle Sprains: The quick changes in direction and lateral movements inherent in pickleball can increase the risk of twisting or rolling the ankle, resulting in ligament damage.
Knee Pain: The constant bending, squatting, and lunging can put stress on the knee joint, potentially leading to conditions like patellofemoral pain syndrome (runner’s knee), meniscus tears, or ligament strains.
Achilles Tendonitis: The push-off movements during serves and quick sprints can irritate the Achilles tendon, causing pain and stiffness in the back of the heel.
Proactive Pickleball Injury Prevention
While physical therapy is crucial for recovery, preventing injuries in the first place is the ultimate goal. By incorporating proactive strategies into your pickleball routine, you can minimize your risk of getting sidelined and maximize your time on the court. Physical therapists play a vital role in educating athletes on injury prevention techniques. Here’s how you can stay ahead of the game:
- Proper Warm-up and Cool-down: Just like any sport, preparing your body for the demands of pickleball is essential. A dynamic warm-up that includes light cardio, arm circles, leg swings, and torso twists can increase blood flow to your muscles and improve flexibility. After playing, a cool-down with static stretches held for 20-30 seconds can help improve flexibility and reduce muscle soreness. Focus on stretching major muscle groups used in pickleball, such as shoulders, forearms, hamstrings, and calves.
- Maintain Adequate Hydration and Nutrition: Proper hydration and nutrition fuel your muscles and help them function optimally. Dehydration can lead to muscle cramps and fatigue, increasing the risk of injury. A balanced diet provides the necessary nutrients for musclerepair and recovery.
- Use Proper Equipment: Ensure your paddle is the right size and weight for your strength and skill level. Wearing supportive athletic shoes with good traction is crucial for stability and preventing ankle sprains. Consider using supportive braces or sleeves if you have a history of joint issues, but consult with a physical therapist first to ensure proper use.
- Improve Strength and Flexibility: Regularly incorporating strength training exercises that target the muscles used in pickleball can enhance stability and power, reducing the strain on joints and tendons. Focus on exercises for the shoulders (rotator cuff exercises), forearms (wrist curls and extensions), core, and lower body (squats, lunges, calf raises). Similarly, maintaining good flexibility through regular stretching can improve range of motion and reduce muscle tightness.
- Master Proper Technique: Incorrect technique can put undue stress on your joints and muscles. Consider taking lessons from a certified pickleball instructor to learn the proper form for serving, hitting groundstrokes and volleys, and moving efficiently on the court.
- Listen to Your Body: Pay attention to any aches or pains you may be experiencing. Don’t push through significant discomfort, as this can lead to more serious injuries. Rest when needed and address minor issues before they escalate.
- Gradual Progression: If you’re new to pickleball or returning after a break, gradually increase your playing time and intensity. Avoid doing too much too soon, which can overload your muscles and tendons.
- Cross-Training: Engaging in other forms of exercise can help develop overall fitness and prevent overuse injuries by working different muscle groups. Activities like swimming, cycling, or yoga can complement your pickleball training.
- Regular Physical Therapy Check-ups: Even if you’re not currently injured, periodic check-ups with a physical therapist can help identify potential muscle imbalances, movement dysfunctions, or areas of weakness that could predispose you to injury. They can provide personalized exercises and advice to optimize your movement patterns and prevent future problems.
By prioritizing injury prevention strategies, you can stay healthy, enjoy more time on the pickleball court, and continue to improve your game.
Physical Therapy: Your Winning Strategy for Recovery and Prevention
If you find yourself sidelined by a pickleball injury, physical therapy offers a comprehensive approach to recovery and can help you return to the court stronger and more resilient. Here’s how physical therapy can be your ace in the hole:
- Accurate Diagnosis and Personalized Treatment Plans: A skilled physical therapist will conduct a thorough evaluation to accurately diagnose your injury and identify contributing factors, such as muscle imbalances, poor biomechanics, or inadequate flexibility. Based on this assessment, they will develop a personalized treatment plan tailored to your specific needs and goals.
- Pain Management: Physical therapists utilize various techniques to alleviate pain and inflammation, including manual therapy (joint mobilization, soft tissue massage), therapeutic modalities (ice, heat, electrical stimulation), and targeted exercises.
- Restoration of Range of Motion and Flexibility: Injury often leads to stiffness and restricted movement. Physical therapy interventions, such as stretching and joint mobilization, help restore full range of motion, which is crucial for proper pickleball technique and injury prevention.
- Strengthening Weak Muscles: Addressing muscle imbalances is key to both recovery and preventing future injuries. Physical therapists will prescribe specific exercises to strengthen the muscles surrounding the injured area, as well as other supporting muscle groups essential for pickleball performance. This might include strengthening the rotator cuff for shoulder injuries, the forearm muscles for elbow issues, or the core and lower body for knee and ankle stability.
- Improvement of Balance and Proprioception: Pickleball requires good balance and awareness of your body’s position in space (proprioception). Physical therapy exercises can help improve these crucial elements, reducing the risk of falls and ankle sprains.
- Correction of Biomechanics and Movement Patterns: A physical therapist can analyze your pickleball technique and identify any faulty movement patterns that may be contributing to your injury. They will then provide guidance and exercises to help you improve your biomechanics, making your movements more efficient and less stressful on your body.
- Gradual Return to Sport: Physical therapy guides you through a safe and progressive return to pickleball. Your therapist will help you gradually increase your activity level and ensure you can perform the necessary movements without pain or re-injury.
- Injury Prevention Strategies: Beyond recovery, physical therapists equip you with the knowledge and tools to prevent future injuries. This may include teaching you proper warm-up and cool-down routines, recommending specific exercises to maintain strength and flexibility, and providing guidance on proper technique and equipment.
Let IMPACT Physical Therapy & Sports Recovery Keep You on the Pickleball Court
If you’re experiencing pain or discomfort related to playing pickleball, don’t wait for it to worsen. Early intervention is key to a faster and more complete recovery.
If you are ready to get back in the game stronger and healthier, contact an IMPACT Physical Therapy and Sports Recovery clinic near you today, including our Hinsdale clinic that specializes in Tennis Rehab! Our experienced team of clinicians understand the demands of pickleball and is dedicated to providing you with the highest quality care to help you recover from injury and prevent future issues.
Stay on the court all season long with IMPACT. Schedule your consultation today.
