Common Pickleball Injuries & How to Prevent Them | Warm-Up, Recovery & Expert Tips
Common Pickleball Injuries & How to Prevent Them | Warm-Up, Recovery & Expert Tips
Pickleball is one of the fastest-growing sports in the country, and for good reason. It’s fun, social, and an incredible full-body workout. But with its rapid rise in popularity, we’re also seeing a significant increase in injuries among players.
Pickleball demands quick lateral movements, explosive direction changes, strong postural control, and coordinated upper-body power. When you’re playing multiple times per week, that combination can put serious stress on your body.
In this blog, we’ll break down the most common pickleball injuries, how to prevent them with proper warm-ups, and how to recover effectively so you can stay on the court longer—without pain.
The Most Common Pickleball Injuries
1. Tennis Elbow (Lateral Epicondylitis)
One of the most frequent injuries we see in pickleball players is tennis elbow, pain on the outside of the elbow that can occur before, during, or after play.
This condition is caused by repetitive gripping of the paddle and overuse of the forearm extensor muscles. These muscles aren’t designed for prolonged, high-intensity use, especially through large ranges of motion. Over time, this leads to irritation and inflammation at the tendon attachment on the outside of the elbow.
In some cases, the nearby radial nerve can also become irritated, leading to symptoms like numbness or tingling down the back of the arm and into the hand.
What helps:
A full-body assessment to identify muscle imbalances
Targeted strengthening and mobility work
Hands-on treatments like dynamic cupping to relieve tension and nerve irritation
With the right plan, most players can return to pickleball pain-free and even perform better than before.
2. Rotator Cuff Tendinopathy & Shoulder Impingement
The shoulder plays a huge role in pickleball, especially with repetitive overhead and rotational movements.
The rotator cuff, a group of muscles responsible for stabilizing the shoulder, works overtime during play. Unlike the hip, the shoulder sacrifices stability for mobility, making it more vulnerable to injury.
When these muscles are overworked, the tendons can become inflamed. Because they pass through a narrow space in the shoulder, inflammation can lead to pinching or “impingement,” causing pain, weakness, and limited mobility.
What helps:
Strengthening the rotator cuff and surrounding stabilizers
Improving shoulder mechanics and posture
Addressing full-body movement patterns that impact shoulder load
3. Ankle Sprains
Pickleball involves constant movement, forward, backward, and especially side-to-side. These quick directional changes increase the risk of rolling an ankle.
Ankle sprains are common, but they’re also highly preventable.
What helps:
Strengthening the muscles around the ankle
Balance and stability training
Practicing sport-specific agility drills
Wearing proper court shoes with good lateral support
Physical therapy can be especially helpful in preparing your body for the demands of the court and reducing your risk of injury.
The Importance of a Dynamic Warm-Up
Let’s be honest, most people don’t warm up properly before playing pickleball. They grab a paddle, walk onto the court, and start playing.
That’s one of the biggest mistakes you can make.
A proper dynamic warm-up:
Increases blood flow
Activates the right muscles
Improves mobility and coordination
Prepares your body for explosive movement
What to do instead:
Spend 5 - 10 minutes on a general dynamic warm-up
Follow it with 5 - 10 minutes of pickleball-specific drills
What to avoid:
Static stretching before playing.
Research from the National Strength and Conditioning Association shows that static stretching before activity can actually reduce strength, power, reaction time, and performance.
Instead, focus on dynamic movements, controlled, active motions that take your joints through a full range of motion.
When your body is properly warmed up, your risk of injury drops significantly.
Don’t Skip Your Cool Down
Recovery doesn’t start the next day, it starts immediately after you finish playing.
A proper cool-down helps:
Gradually lower your heart rate
Reduce muscle soreness
Promote recovery and flexibility
Post-play tips:
Perform light movement to bring your heart rate down
Incorporate static stretching (this is when it is beneficial)
Focus on tight or overworked areas
Adding just 5 - 10 minutes of cooldown work can make a big difference in how your body feels the next day, and how quickly you’re ready to play again.
Stay Healthy, Play Longer
If you’re playing pickleball multiple times per week, your body needs more than just rest, it needs a strategy.
Whether you’re dealing with nagging pain or simply want to stay ahead of injuries, getting a professional movement assessment can make all the difference.
At Advanced Physical Therapy & Wellness, we specialize in helping active adults recover from injuries, improve performance, and stay in the game long-term.
If you’re experiencing pain, or want to prevent it before it starts, our team is here to help you move better, feel better, and play at your best.
Click the link below to grab your free 30 minute session.
