From Court to Clinic: Common Pickleball Injuries and How to Avoid Them

As pickleball has exploded in popularity (it’s one of the fastest-growing sports in Australia), we’ve been seeing more pickleball injuries at Ace Sports Clinic Malvern.  Many of which are overuse injuries, such as rotator cuff tendonitis, wrist strains, and tennis elbow, as well as common spinal conditions like back pain and neck pain.

We’ve also seen a number of more severe injuries like meniscus tears and bone fractures, usually from falls and sudden twisting movements. 

If you’re a pickleball player or looking to take up the sport, it’s a good idea to be aware of the most common pickleball injuries and how to avoid them. 

Shoulder and Arm Injuries

Most upper-body injuries in pickleball result from overuse of the shoulder, elbow, and wrist. 

While you’re not hitting the hollow ball as hard as you would a tennis ball, the repetitive overhead and lateral movements can still cause strain and tears to the ligaments and tendons in your arm and shoulder.  Pickleball shots can sometimes also be explosive enough to strain your joints. 

• One of the most common injuries is rotator cuff tendinopathy, which manifests as shoulder pain and restriction of arm movement.
• You might also experience medial or lateral epicondylitis, better known as golfers or tennis elbow. 
• Playing too much, having a too-tight grip, or holding the paddle incorrectly can also cause wrist inflammation and pain (wrist tendonitis/tendinopathy). 

Despite being a ‘gentle’ sport, we’ve also seen some serious wrist fractures.  They usually happen as players dive for a ball and fall.  They instinctively put out their arms to break the fall, resulting in a painful wrist fracture.  Elderly players are especially at risk because their bones are less dense and more fragile. 

Lower Body Injuries 

A pickleball court is smaller, and the ball doesn’t go as fast, so you’re not running around as much or as hard as you would when playing tennis. 

But pickleball players perform the same cutting and twisting movements you see in other sports, such as tennis and basketball.  These can occasionally cause injuries such as a knee meniscal tear, an ankle sprain, and an Achilles tendon rupture. 

Overuse injuries like plantar fasciitis, Achilles tendinopathy, bursitis, and hip flexor strains are also common in pickleball.

How to Avoid Common Injuries from Pickleball 

The easy-going nature of pickleball makes people less cautious about how they approach it.  But the mechanics are the same as tennis.  Sure, the movements are less intense and explosive, but the volume is higher.  Microtraumas accumulate over time in the joints and muscles and can eventually lead to a more major injury. 

 Here are the precautions to take to avoid going from court to clinic. 

• If it’s been some time since you’ve been active, start slow.  Play short, easy games and supplement with other activities such as walking or jogging.  Slowly ramp up how long and how hard you play. 
• Always do warmups before any pickleball session.  This warms your muscles and joints up and prepares your body for action, thus reducing the risk of a pickleball injury. 
• Learn proper playing form and technique to avoid straining specific joints.  A coach can help
• Avoid overplaying.  Because pickleball feels easy, you can find yourself playing for hours, which can lead to overuse injuries.  Limit your games to 30-60 minutes, depending on your fitness level, and gradually build up from there.

What you do off the court can also help you avoid injuries on the court.  Strengthen your muscles and joints through a wide range of activities and sports, such as swimming, running, weightlifting, and regular stretching/mobility work. 

This ensures your body can handle the strain and pressure even when things get a bit too intense or competitive. 

What to Do if You Have a Pickleball Injury 

Do not play through the pain.  This could cause a more severe injury that takes longer to heal, and compensation for an injury often takes time to unwind.  Ensure adequate rest days, and if injured, allow your body time to recover and seek professional guidance.

If the pain persists or is severe, this can impact other areas of your life such as your sleep, concentration and ability to work.  Come in and see one of our Ace Certified Practitioners who can provide an accurate diagnosis and recovery plan.  We work as a collaborative team and can order an X-ray or MRI and refer to a Sports Doctor if necessary.  A comprehensive plan and good physio program will help you heal sooner and get back to pickleball. 

Even if you’re not injured, a preventative exercise program conditions your joints and muscles and reduces the risk of injury.  

Enjoy Pain-free Pickleball with Ace Sports

At Ace, we use physiotherapy, massage therapy, osteopathy and other therapies to speed up recovery of pickleball injuries and reduce the risk of recurrence.  Our team of experts works together to identify the root cause of your injury and provide holistic treatment that delivers better long-term outcomes.  We are trusted by some of the world’s best athletes and specialise in racquet sports such as tennis, pickleball, squash, and paddle. 

Give us a call at 03 9824 8001 to get your very own tailored client care plan.Disclaimer: This blog post is for informational purposes only. Consult with a qualified professional for personalised guidance based on your specific needs and circumstances.