Pickleball has surged in popularity in recent years, growing more than 223% since 2020 and becoming the country’s fastest-growing sport.
A blend of badminton, ping pong and tennis, pickleball attracts players of all ages and skill levels because it’s easy to learn and accessible. The game uses a perforated plastic ball and paddles about twice the size of ping pong paddles. Thanks to its slower pace and smaller court, it’s generally easier to learn than most racket sports.
But just because it’s easier on the body doesn’t mean pickleball is risk free. As more people take up the sport, injuries have also increased.
According to HCA Florida Healthcare, overuse injuries are the most common, but acute injuries like sprains and muscle tears can also occur. Listening to your body and understanding the risks can help you stay on the court longer and pain free.
Most common pickleball injuries
Any time you repeatedly use the same body part during sports or exercise, you increase your risk of an overuse injury -- and pickleball is no exception.
Frequent play without adequate rest prevents your body from healing the microtraumas that naturally develop from repetitive movements. Microtraumas are small injuries to bones, ligaments, muscles or tendons. Pain and inflammation are often the first signs that something isn’t right.
The most common pickleball injuries include:
- Pickleball elbow (similar to tennis elbow): One of the most common overuse injuries. This happens when a large tendon on the outside of the elbow becomes inflamed or irritated. It often happens from repeated stress or poor backhand technique, especially if you rely too much on your wrist. Working with a coach to improve your swing can reduce this strain.
- Achilles tendonitis: Overuse of the tendon connecting your calf muscles to your heel can cause inflammation and pain.
- Back pain: Poor posture or technique, like hunching your back during play, can lead to soreness over time.
- Dislocated shoulder: Occurs when the upper arm bone pops out of the shoulder socket, often from a fall or extreme twisting.
- Knee injuries: These include jumper’s knee (inflammation of the tendon below the kneecap), meniscus tears (cartilage damage from sudden moves), and runner’s knee (inflammation of tissue on the outside of the thigh).
- Rotator cuff injuries: Injuries to the muscles and tendons that stabilize the shoulder. These can include tendinitis -- swelling of pinched tendons -- and bursitis -- inflammation of the bursa, a fluid-filled sac between the rotator cuff and shoulder bones. Tears can also happen from a fall or lifting something heavy.
- Shoulder sprains and strains: Sprains involve overstretched ligaments, while strains affect muscles or tendons that have been overstretched.
When to see a doctor
If you experience sudden, severe pain, swelling or difficulty moving a joint, seek medical care quickly. For example, a sprained ankle might require an X-ray to rule out a fracture. Prompt treatment can prevent further damage and speed recovery.
Treating pickleball injuries
Depending on the severity, treatment could be as simple as taking a break from the court. Rest is especially important for pickleball elbow and other overuse injuries.
The good news about microtears is that they often heal within a few days. If you notice pain after a match, it’s a clear signal to rest. This is particularly important for people who suffer from conditions like arthritis, which can worsen with overuse.
Strains typically improve with rest from the activity that caused the injury, elevation of the affected area, over-the-counter anti-inflammatory medications and controlled movement that help to maintain function and blood flow.
Preventing injuries
Pickleball can be an excellent way for nonathletes and beginners to become more active. However, it’s important not to overdo it. Because the sport is so accessible, it’s easy to underestimate the risk of overuse and other injuries.
Here are some simple tips to protect yourself:
- Start slowly and increase playtime gradually.
- Always listen to your body and stop if you feel pain.
- Stay active outside of pickleball to maintain flexibility and strength.
- Warm up before playing with dynamic movements that raise your heart rate and prepare your muscles.
- Stretch after playing, focusing on all major muscle groups, not just one area.
- Work on good technique, especially your swing mechanics, to reduce strain on joints.
Pickleball’s popularity is booming, and it’s a suitable sport for all ages and skill levels. But like any sport, injuries can happen. By warming up properly, playing with good technique and paying attention to your body’s signals, you can reduce your risk of injury and keep enjoying pickleball for years to come.