Pickleball has taken the world by storm. What started as a fun backyard game has grown into one of the fastest-growing sports in the country. But with its rise in popularity comes a growing number of pickleball injuries affecting players of all ages and skill levels. Whether you’re a weekend warrior or competing in local tournaments, it’s crucial to understand the most common pickleball injuries and what you can do to avoid them—naturally.
At Morgain Physical Therapy, we believe in helping you move better, stay active, and recover without relying on painkillers, injections, or surgery. So, let’s dive into the seven most common pickleball injuries and explore effective ways to prevent them naturally.
1. Shoulder Strains and Rotator Cuff Irritation
Reaching, serving, and smashing can put repeated stress on the shoulder. Over time, this can lead to inflammation, muscle imbalances, and strain on the rotator cuff—one of the top pickleball injuries we treat.
Prevention Tips:
- Prioritize a proper warm-up before play.
- Focus on shoulder mobility and strength exercises.
- Use a physical therapy plan that emphasizes upper body balance and posture correction.
2. Pickleball Elbow (Similar to Tennis Elbow)
Frequent paddle swings and improper grip can lead to overuse of the forearm muscles, resulting in irritation around the outside of the elbow. This condition, often called “pickleball elbow,” is another common pickleball injury that can sideline players for weeks.
Prevention Tips:
- Check your paddle grip and ensure you’re using proper form.
- Stretch and strengthen your forearms regularly.
- Apply ice after playing if irritation starts to build.
3. Knee Joint Stiffness or Discomfort
Fast direction changes and sudden stops can take a toll on your knees. Many players experience stiffness or joint discomfort, especially if they have a history of previous knee issues.
Prevention Tips:
- Strengthen the muscles around the knee, especially the quads and glutes.
- Include balance training in your weekly routine.
- Avoid playing on hard surfaces for long periods without rest.
4. Ankle Sprains and Instability
Rolling the ankle or landing awkwardly is all too common on the court. These pickleball injuries can lead to recurring instability if not properly addressed.
Prevention Tips:
- Warm up with ankle mobility drills.
- Wear well-supported court shoes.
- Practice single-leg stability exercises to train your body for quick directional shifts.
5. Low Back Tension and Fatigue
Bending, lunging, and twisting repetitively can place strain on your lower back—especially if core strength is lacking or movement patterns are off.
Prevention Tips:
- Build core strength with exercises like bird-dogs, bridges, and dead bugs.
- Avoid overextending your back during play.
- Incorporate rest and stretching into your post-game routine.
6. Wrist Strain and Overuse
Quick reactions and strong volleys can lead to wrist overuse, especially for newer players who haven’t yet developed proper paddle control.
Prevention Tips:
- Learn and practice smooth paddle mechanics.
- Keep the wrist in a neutral position as much as possible.
- Stretch and mobilize the wrists before and after play.
7. Foot and Heel Soreness (Plantar Fascia Issues)
Long hours on the court can lead to soreness in the arch of the foot or heel—often linked to plantar fascia tension. This discomfort is one of the most overlooked pickleball injuries that slowly builds up.
Prevention Tips:
- Stretch your calves and foot arches regularly.
- Use supportive insoles or orthotics if needed.
- Don’t ignore early signs of foot discomfort—address it early with a custom plan.
How Morgain Physical Therapy Can Help You Avoid Pickleball Injuries
At Morgain Physical Therapy, we specialize in helping active adults move with confidence and reduce the risk of pickleball injuries through tailored, natural strategies. Our programs don’t rely on temporary fixes. Instead, we assess your movement, strengthen key areas, and help you create healthy habits that support your body long-term.
Whether you’re struggling with joint stiffness, recurring strains, or are just trying to keep up your pickleball performance as you age, we’re here to help.
Ready to Stay Injury-Free and Keep Playing?
If you’re dealing with discomfort or want to make sure you’re doing everything you can to avoid pickleball injuries, don’t wait until something sidelines you. We’re offering a free telephone consultation to help you get started.
Click here or call (701) 599-3848 to book your consultation today and speak with a specialist who understands how to keep you moving naturally and confidently on the court.
More Free Resources:
Read our blog – Pickleball Performance Tips: How to Move Better, Play Longer, and Stay Injury-Free – Morgain Physical Therapy
See what others are saying – Client Testimonials – Morgain Physical Therapy
Learn more about Ricky Morgan – Back Pain Grand Forks, North Dakota – Back Pain Expert, Grand Forks, North Dakota, Ricky Morgan