Why Pickleball Injuries Are on the Rise & How to Prevent Them
Pickleball, a fast-paced blend of tennis, badminton, and ping-pong, has surged in popularity over the past few years. With its simple rules and social appeal, it’s no surprise that players of all ages are flocking to the courts. However, as the sport’s fanbase grows, so does a concerning trend — pickleball injuries are on the rise.
While pickleball may seem low-impact compared to other sports, the quick lateral movements, sudden stops, and repetitive motions can lead to a variety of injuries. This article will show you how you can stay safe while enjoying the game.
Why Are Pickleball Injuries on the Rise?
There are several reasons why pickleball related injuries are on the rise.
The first is a rapidly growing player base. According to recent sports data, pickleball is one of the fastest-growing sports in the U.S., with millions of new players picking up a paddle each year. Many enthusiasts are older adults, drawn to the sport’s social nature and smaller court size. However, this demographic often has a higher risk of injury due to age-related changes in balance, flexibility, and muscle strength. In other words, the very thing that brings older tennis players into the sport, injury prevention, is part of why we see a rise in injuries in the sport as this demographic is likely to experience more injuries in general.
2. Secondly, folks often underestimate the physical demand of the sport. Though pickleball appears less intense than tennis, it requires quick reflexes, sudden changes in direction, and repetitive arm motions. Newcomers — especially those without a fitness background — may jump into the game without proper conditioning, increasing their chances of strains, sprains, and overuse injuries.
3. Thirdly, the increase in popularity has led to more competitive play. As pickleball’s popularity grows, so does the competitive spirit. Tournaments and leagues push players to move faster and harder, raising the risk of injuries. The combination of speed and agility required can catch many off guard, especially if they haven’t prepared their bodies for the intensity of play.
Common Pickleball Injuries
Recognizing the most common pickleball injuries is the first step in preventing them. Here are a few to watch out for and what can cause them:
Ankle Sprains: Quick lateral movements can cause players to roll their ankles, leading to painful sprains.
Knee Strains: Sudden stops and pivots place stress on the knee joints, often resulting in ligament or tendon strains.
Wrist and Elbow Injuries:Repetitive paddling can cause overuse injuries like tennis elbow (inflammation of the tendons in the elbow) or wrist sprains from bracing against falls.
Shoulder Pain: Reaching for shots overhead or swinging aggressively may strain the shoulder muscles and rotator cuff.
Falls and Bruises: Slippery courts or missteps can lead to falls, causing bruises, fractures, or even concussions.
How to Prevent Pickleball Injuries
The good news? Most pickleball injuries are preventable with proper preparation and technique. Here’s how you can stay in the game and out of the doctor’s office:
1. Warm Up Properly
Don’t skip the warm-up! A dynamic warm-up helps loosen muscles, increase blood flow, and prepare your body for movement.
Spend 5-10 minutes doing:
Light jogging or brisk walking
Arm circles and shoulder rolls
Leg swings and side lunges
Gentle wrist and ankle rotations
2.Focus on Form and Technique to Help Prevent Pickleball Injuries
Just like any sport, poor form can quickly lead to injury. Take the time to learn proper techniques for serving, volleying, and pivoting. Consider working with a coach or watching instructional videos to refine your footwork and paddle control.
Incorporate strength training and flexibility exercises into your routine to build muscle support and joint stability.
Helpful Exercises Include:
Leg strength: Squats, lunges, and calf raises to protect your knees and ankles
Core stability: Planks and rotational exercises for better balance and control
Shoulder mobility: Resistance band exercises to strengthen the rotator cuff. Don’t forget post-game stretching to prevent stiffness and soreness.
Invest in Proper Gear: Supportive footwear is crucial for reducing the risk of ankle and knee injuries. Choose court shoes designed for lateral movement rather than running shoes. A well-fitted paddle can also ease wrist and elbow strain — consider a lightweight option if you have a history of joint pain.
Listen to Your Body: One of the biggest mistakes that can worse pickleball injuries is pushing through pain. If you feel a twinge in your shoulder or notice swelling in your ankle, stop playing and rest. Ignoring minor injuries can lead to more serious, long-term damage.
Stay Safe and Keep Playing
While pickleball injuries are on the rise, one does not have to be part of that statistic. By taking proactive steps — like warming up, using proper technique, and effectively strengthening pickleball can be enjoyed safely and confidently.
Playing smart is just as important as playing hard. And if you are in need of further help either in rehabilitation or prevention, a skilled physical therapist can keep you in the game or get you back there as soon as possible.
