Pickleball is one of the fastest-growing sports in the country, offering fun, social engagement, and a heart-pumping workout for players of all ages. At Physical Therapy Innovations, we’re seeing more and more patients who love this sport—but we’re also seeing a rise in preventable injuries related to it.
Whether you’re a beginner or a seasoned competitor, smart strategies can help you stay pain-free and on the court. Here’s what you need to know to play strong and stay strong.
Top 3 Pickleball Injuries—and How to Prevent Them
1. Rotator Cuff Strain or Tear
Pickleball involves frequent overhead movements—especially during serves and smashes—which can stress the shoulder.
- Prevention Tip: Warm up with gentle shoulder circles, resistance band external rotations, and dynamic stretches. Strengthen your rotator cuff and scapular stabilizers.
- Red Flag: Persistent shoulder pain after play may require a movement screen by a licensed physical therapist.
2. Achilles Tendonitis or Rupture
Quick stops and bursts of movement make the Achilles tendon vulnerable, especially in players over 40.
- Prevention Tip: Prioritize calf and soleus stretching and eccentric heel raises. Don’t skip the warm-up or play in worn-out shoes.
- Red Flag: A “pop” in the back of the ankle or pain with push-off warrants immediate medical evaluation.
3. Pickleball Elbow (Lateral Epicondylitis)
Similar to tennis elbow, this overuse injury affects the outside of the forearm and is caused by repetitive paddle motions.
- Prevention Tip: Improve grip strength, use proper paddle technique, and stretch the wrist extensors regularly.
- Red Flag: Pain when gripping, shaking hands, or lifting objects? Get assessed before it worsens.
Pro Tips to Reduce Your Injury Risk
- Dynamic Warm-Up First: Move your body before you play! Include hip openers, trunk rotations, and arm swings.
- Footwear Matters: Use court shoes with good lateral support—running shoes increase your risk of rolling an ankle.
- Hydrate & Recover: Don’t underestimate the value of water, rest days, and sleep for joint and tissue health.
- Listen to Your Body: Small pains can become big problems. Address soreness early with rest, ice, or professional help.
- 🏓 The Right Paddle Can Prevent the Wrong Injury
Many players don’t realize that your choice of paddle can dramatically impact injury risk, especially when it comes to shoulder, wrist, and elbow strain. Here’s what to look for when choosing a paddle:
Key Factors in Choosing a Paddle:
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Weight
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Lighter paddles (7.2 oz or less): Reduce arm fatigue, better for players with elbow/shoulder issues.
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Heavier paddles (8 oz or more): Generate more power but may stress the joints if used incorrectly.
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Grip Size
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A grip that’s too small can increase wrist motion, contributing to overuse injuries.
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A grip that’s too large may cause tension in your forearm.
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Tip: Your grip should allow you to comfortably wrap your fingers around the handle without overlapping.
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Material
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Graphite paddles offer excellent control with a lightweight feel.
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Composite paddles add power but may vibrate more.
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Choose a core (polymer, nomex, or aluminum) that suits your control vs. power preference.
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Balance (Head-Heavy vs. Even-Balanced)
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Evenly balanced paddles tend to be easier on the shoulder.
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Head-heavy paddles may lead to faster fatigue or strain, especially during overhead shots.
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A properly fitted paddle isn’t just about performance—it’s about long-term joint health. If you’re unsure, many local shops and tournaments allow demo options so you can test before you commit.
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How Physical Therapy Can Help
Our team at Physical Therapy Innovations specializes in:
- Sport-specific movement assessments
- Custom injury prevention programs
- Recovery plans tailored to your goals
We also offer free injury screens during local tournaments and are proud supporters of community events like [Insert Local Pickleball Charity Event or League Here].
Want to Stay Injury-Free This Season?
Book a movement screen or personalized warm-up consultation with one of our experienced physical therapists. Whether you’re preparing for your next tournament or just want to play without pain, we’ve got your back—and your knees, elbows, and shoulders, too.
📞 Call us at 508-721-0000] or
💻 Book online at physicaltherapyinnovations.com
Physical Therapy Innovations – Helping you move better, play longer, and stay in the game.
