Pickleball may be one of the fastest-growing sports in the world (and definitely one of the most fun!). However, like any physical activity, it comes with its own set of potential injuries, especially when you’re playing three nights a week. I’ve had my share of bumps, bruises, and even an embarrassing fall or two, so let’s dive into the most common pickleball injuries and, more importantly, how you can avoid them.
1. Pickleball Elbow (a.k.a. Lateral Epicondylitis)
What it is: This is similar to a common injury that goes by the name of tennis elbow and it is caused by repetitive motion and strain on the forearm muscles. This is easily one of the most uncomfortable injuries to get because it only hurts every now and then but you feel the inflammation constantly.
How it happened to me: After a weekend tournament binge (we’re talking 12+ games in 2 days), I noticed a dull ache on the outside of my elbow. I tried to ignore it… until I couldn’t lift my coffee mug without a little cry for help.
Prevention Tips:
- Use the right paddle: Lightweight paddles with a good grip can reduce stress on your arm.
- Warm up your arm properly with gentle stretches and light swings.
- Mix up your shots to avoid overuse of the same muscles.
- If it’s already hurting, rest and use a brace because you don’t want it turning chronic.
2. Ankle Sprains
What it is: Another common injury that can happen any time is rolling your ankle. From the sudden direction changes or awkward foot placement on the court, your ankle can give way and you can seriously damage the ankle.
Personal example: I was chasing a lob and stepped awkwardly on the edge of the court. Boom. Down I went. My partner thought I’d been taken out by a bug. It was just my ankle, thankfully.
Prevention Tips:
- Wear court shoes with good lateral support, running shoes are a big no-no. Click here to look at some pickleball shoes.
- Work on balance and agility drills off the court.
- Watch your footwork, especially near the kitchen line.
3. Knee Pain (Patellar Tendinitis or Meniscus Strain)
What it is: As I always say, I could have gone pro if it wasn’t for my knee injury. Overuse or sudden twists can put a lot of pressure on your knees and if you do not warm up properly you can seriously damage your knee.
Seen it happen: My buddy Kyle tweaked his knee during a hard stop at the kitchen. He had to sit out for weeks. If you do not let your knee rest enough you can injure it again and make it a lot worse.
Prevention Tips:
- Strengthen your quads and hamstrings, a strong support system helps absorb impact.
- Use knee braces if you’ve had past issues.
- Don’t forget a good warm-up and cool-down, your knees will thank you later.
4. Shoulder Strain
What it is: Serving, smashing, and overheads can all strain your rotator cuff. Depending on how you hit the shot, you will feel the pain immediately. It will also affect your day to day activities with a constant uncomfortable pain.
My story: After one particularly intense game with a lot of high lobs, I woke up the next day with a shoulder that felt like it had aged 30 years overnight.
Prevention Tips:
- Strengthen your rotator cuff with targeted exercises.
- Don’t go overboard on overheads, let some lobs go.
- Use proper mechanics and footwork to reduce stress on your shoulder.
5. Falls and Wrist Fractures
What it is: Tripping while backpedaling or slipping on the court will happen and can lead to a nasty fall. These fractures and injuries really need to be taken care of. If you keep on damaging your wrist you will mess it up and have problems later in life.
Embarrassing moment: I once tripped over my own feet and instinctively tried to break my fall with my hands. Ended up with a sprained wrist and a bruised ego.
Prevention Tips:
- Try not to backpedal, Turn and run instead.
- Stay alert and be aware of court boundaries.
- Practice falling properly, it sounds weird, but martial arts rolls or even YouTube tutorials on safe falling can seriously help.
Bonus Tip: Hydrate and Stretch
Dehydration leads to muscle cramps, and tight muscles lead to injuries. Stretch before and after games. Trust me, 10 minutes of stretching can save you weeks of recovery.
Final Thoughts
Pickleball is a blast, it’s social, competitive, and just the right amount of addicting. But don’t let an injury sideline you. Take care of your body, play smart, and know your limits. After all, the best ability in pickleball is availability, you can’t win if you’re watching from the bench!
Got your own injury story or prevention tip? Drop it in the comments below. I’d love to hear it (and possibly learn from your mistakes too).
