Pickleball injuries are a common concern for players of all levels. As one of the fastest-growing sports, pickleball is fun, social, and a great workout. However, like any sport, it comes with the risk of injury. Whether you’re a weekend warrior or a competitive player, understanding the most frequent pickleball injuries and how to prevent them can help keep you on the court. Let’s break down three of the most common pickleball injuries, how to avoid them, and the role of physiotherapy in keeping you moving.
1. Pickleball Elbow (Lateral Epicondylitis)
What it is: Also known as tennis elbow, this common pickleball injury occurs when the tendons in your forearm become overloaded from repetitive wrist and arm movements. The pain is typically felt on the outside of your elbow and can radiate down your forearm.
How to prevent it:
- Use a paddle with the right grip size and weight for you.
- Strengthen your forearm muscles with resistance exercises.
- Stretch your wrist and forearm before and after playing.
- Focus on technique—avoid excessive wrist action in your strokes.
Role of physiotherapy: A physiotherapist can assess your grip strength, arm mobility, and biomechanics to correct improper movement patterns. They may use manual therapy, therapeutic exercises, and modalities like ultrasound or dry needling to speed up recovery and prevent recurrence of pickleball injuries.
2. Achilles Tendon Strain or Tear
What it is: Your Achilles tendon, which connects your calf muscles to your heel bone, is prone to injury in pickleball due to sudden stops, starts, and direction changes. A mild strain can cause stiffness and discomfort, while a complete tear requires surgery and a long recovery.
How to prevent it:
- Warm up with dynamic stretching and mobility exercises.
- Strengthen your calves and ankles with heel raises and resistance exercises.
- Wear supportive court shoes with good cushioning and grip.
- Be mindful of overuse—give yourself adequate recovery time between games.
Role of physiotherapy: If you experience Achilles tendon pain, a physiotherapist can guide you through a progressive strengthening and mobility program. For severe pickleball injuries, post-surgical rehab will focus on restoring range of motion, strength, and balance to get you back on the court safely.
3. Pickleball Knee (Meniscus or Ligament Injuries)
What it is: Your knees take a lot of stress during quick lateral movements, lunges, and sudden pivots. The meniscus (a cartilage cushion in the knee) can tear from twisting motions, while ligaments like the ACL and MCL are vulnerable to sprains or tears from sudden stops and awkward landings.
How to prevent it:
- Strengthen your quads, hamstrings, and glutes to support your knees.
- Work on balance and agility to improve control during movement.
- Wear court shoes with lateral support to minimize knee stress.
- Listen to your body—playing through pain can worsen an injury.
Role of physiotherapy: If you’ve suffered a knee injury, physiotherapy can help reduce swelling, restore strength, and improve stability. A therapist will guide you through controlled strengthening exercises and movement drills to help you return to play safely and reduce the risk of future pickleball injuries.
Stay on the Court, Injury-Free of Pickleball Injuries
Pickleball injuries can sideline you if you’re not careful. By strengthening key muscle groups, improving your flexibility, warming up prior to hitting the court, and using proper technique, you can minimize your risk. If you do experience pain or an injury, don’t wait—physiotherapy can help you recover faster and prevent future setbacks. Stay active, play smart, and enjoy the game! If you do sustain an injury or want to know more about steps you can take to prevent an injury, feel free to reach out to North 49.