Pickleball, a rapidly growing sport sweeping across the United States and gaining traction globally, has brought with it a surge in injuries. As participation rises, so does the incidence of injuries. A recent study reveals a staggering 200% increase in bone fractures associated with pickleball over the past two decades, primarily affecting individuals aged 60-69. However, beyond fractures, several other common injuries frequently plague pickleball players. This article delves into five common pickleball injuries and offers valuable tips on preventing pickleball injuries from hindering your game.
Table of Contents
What is Pickleball?
Pickleball, a popular sport combining elements of tennis, badminton, and table tennis, can be a fun and engaging way to stay active. It’s played with a perforated plastic ball and paddles similar in shape to table tennis paddles (but slightly longer) on a badminton-sized court. It can be played as singles or doubles, similar to tennis.
With its unique combination of strategy, athleticism, and social interaction, pickleball offers an irresistible appeal across multiple age groups. Particularly striking is the game’s popularity among seniors, who find themselves drawn to its accessible nature, low-impact gameplay, and community atmosphere.
Types of Pickleball Injuries
♦Overuse Injuries
Overuse injuries are the most common type of injury in pickleball players. These injuries occur when repetitive motions strain muscles or tendons beyond their normal tolerance over time. In pickleball, frequent actions like swinging the paddle, running, and sudden stops can lead to overuse injuries, particularly in areas such as the shoulder, elbow, wrist, knee, and ankle.
The rapid growth of pickleball has resulted in players of varying skill levels engaging in prolonged gameplay sessions without adequate rest or conditioning. This excessive strain can lead to conditions like Pickleball Elbow, Rotator Cuff Tendonitis, Carpal Tunnel Syndrome, and Achilles Tendonitis.
♦Acute Injuries
Pickleball acute injuries, though less common than overuse injuries, can occur suddenly and severely impact a player’s ability to continue participating in the sport. Acute injuries involve sudden trauma to the body, such as ligament sprains, severe muscle or tendon strains, bone fractures, and joint dislocations, typically resulting from falls, collisions, or abrupt movements while playing. Common acute injuries in pickleball include ankle sprains, hamstring strains, and wrist fractures.
Five Common Pickleball Injuries
Pickleball Elbow (a.k.a. Tennis Elbow)
- Causes: repetitive arm motions, repetitive gripping, and/or poor technique cause inflammation and irritation to one of the large tendons located on the outer side of the elbow
- Symptoms: pain on the outer side of the elbow, pain is worse during and/or after repetitive gripping activities
- Treatment: forearm & wrist stretching, rest, physical therapy exercises, ice massage, using a racket with a larger diameter grip, wearing an elbow strap for support
9.3- HESACORE PADDLE GRIP ADAPTER
- ENLARGES GRIP SURFACE ON HANDLE
- INCREASES GRIP STRENGTH
- GREAT FOR PREVENTING PICKLEBALL ELBOW
- NON-SLIP SURFACE
9.6- JOOLA PADDLE GRIP TAPE (2 PACK)
- MOISTURE WICKING PERFORATED SURFACE
- ANTI-SLIP RIDGE GRIP
- FITS ALL PICKLEBALL PADDLES
9.6- MADE FOR ELBOW PROTECTION AND PAIN RELIEF
- HIGH-QUALITY MATERIALS AND CONSTRUCTION
- LATEX-FREE CONSTRUCTION
- PATENTED SUPPORT AND COMPRESSION
- ADJUSTABLE HOOK AND LOOP CLOSURE
Ankle Injuries
- Types: Ankle Sprains, Achilles Tendonitis, Achilles Rupture
- Causes: quick lateral movements, improper footwear, lack of stretching, playing too much, too soon without allowing the body to adapt to the demands of the sport
- Symptoms: pain, swelling, bruising, difficulty walking
- Treatment: rest, ice, compression, elevation (RICE method), anti-inflammatories such as Advil or Aleve (check with your doctor first), physical therapy exercises (Ankle Sprain, Achilles Tendonitis), wearing an AFO Lace-Up Ankle Brace while playing, and in the case of Achilles Rupture, surgery may be necessary
9.3- COMFORTABLE PROTECTION
- SUPPORTIVE & BREATHABLE DESIGN
- DURABLE & MADE TO LAST
- MAXIMUM ANKLE SUPPORT
Shoulder Strain (Rotator Cuff Tendonitis)
- Causes: overuse from repetitive arm movements or sudden strain from an awkward paddle swing
- Symptoms: pain and limited range of motion of the shoulder
- Treatment: rest, anti-inflammatories such as Advil or Aleve (check with your doctor first), rotator cuff stretching exercises, rotator cuff strengthening exercises
Knee Injuries
- Types: Knee Arthritis, Knee Ligament Sprain, Hamstring Strain, Meniscus Tear
- Causes: sudden twisting or pivoting movements can injure one or more knee ligaments such as the Anterior Cruciate Ligament (ACL) or Lateral Collateral Ligament (LCL) or cause tears in the meniscus
- Symptoms: knee pain, swelling, tenderness, and difficulty bearing weight on the affected knee
- Treatment: rest, ice, compression, elevation (RICE), physical therapy exercises, wearing a supportive knee brace during gameplay, and in severe cases, surgery may be necessary – Medical imaging such as an MRI or x-ray would likely be necessary if there is any significant difficulty walking immediately after the injury.
9- INCREASE MUSCLE PRODUCTIVITY
- PROTECT AND PREVENT INJURIES
- HIGH-QUALITY STITCHING (DOESN’T ITCH OR RUB)
- ULTRA-BREATHABLE
- DURABLE
9.2- VERSATILE AND TARGETED SUPPORT
- HELP WITH A VARIETY OF PATELLAR TRACKING ISSUES
- LATERAL SUPPORT AND FIT
- INTEGRATED SPRING STEEL STAYS
- EASY, SIMPLE, QUICK, WRAP-ON DESIGN
Wrist Injuries
- Types: Wrist Sprain, Wrist Fractures (Colles Fracture most common)
- Causes: falls, collisions, or improper technique when hitting the ball with the paddle
- Symptoms: pain, tenderness, swelling, bruising, limited range of motion, and difficulty gripping objects
- Treatment: rest, immobilization with a wrist splint or cast, ice, wrist range of motion exercises, and in severe cases, surgery may be required for fractures
9.2- FITOMO SPORTS WRIST BRACE
- ELASTIC THUMB HOLE
- PROVIDES PERFECT AMOUNT OF WRIST COMPRESSION
- GREAT FOR RACKET SPORTS (TENNIS/PICKLEBALL)
- MEDICAL GRADE COMFORT
What Injuries Do Seniors Often Get in Pickleball?
Since pickleball is a popular sport among older adults, this population is increasingly susceptible to specific types of injuries due to age-related changes in bone density, flexibility, and muscle strength.
Commonly, seniors find themselves grappling with ailments such as tendonitis, bursitis, and muscle strains that can emerge from the repetitive motions and swift lateral movements inherent to pickleball. In particular, injuries like rotator cuff injuries in the shoulder, lateral epicondylitis, often known as Pickleball Elbow or Tennis Elbow, knee meniscus tears, and joint arthritis flare-ups are frequent among this demographic. As we age, our joints and muscles can be more susceptible to these conditions, making it imperative to engage in proper warm-ups, use correct techniques, and listen to your bodies during and after activity (increased self-awareness).
I completely understand the frustration injuries can cause, having seen it firsthand in patients determined to return to the courts. Therefore, it’s crucial to approach pickleball with preventative measures to ensure that enjoyment of the game can continue uninterrupted.
Is Pickleball a High-Risk Sport?
Pickleball is thought to be a lower-risk sport when compared to other racket sports, such as tennis, as pickleball is played on a smaller court size and requires underarm servicing. These two major differences result in less impact on the legs and upper extremities over time.
However, participating in either sport, tennis or pickleball, does come with an increased risk of injury as both require similar movements such as quick lateral movements and pivoting that can often lead to unintentional injuries.
Ultimately, the level of risk for most racket-based sports depends largely on someone’s current base level of conditioning and his/her history of previous injuries.
Is Pickleball Bad for the Knees?
Pickleball is not inherently “bad” for the knees, though it does require quick movements and pivoting, which can lead to knee injuries such as knee ligament sprains, muscle strains, flare-ups of knee arthritis, and meniscus tears.
To minimize the risk of lower extremity injuries during pickleball, it’s important to engage in a comprehensive warm-up routine before gameplay and consistently incorporate strength and flexibility exercises into your weekly regimen.
Tips to Prevent Pickleball Injuries
Warm-up before playing
- Stretching exercises for arms and legs
- Foam rolling for tight muscles
9.5- PROFESSIONAL QUALITY
- 36-INCH ROLLER
- SOFT DENSITY, COMFORTABLE COMPRESSION
- VERSATILE FITNESS TOOL
- MEASURES 36″ (LONG) X 6″ (DIAMETER)
Use proper equipment
- Wear supportive shoes with good traction
9.5- WILSON RUSH PRO ACE SNEAKER
- GREAT FOR PICKLEBALL OR TENNIS
- R-DST+ OFFERS DYNAMIC PERFORMANCE
- 4D SUPPORT CHASIS
- RUBBER MEDIAL DRAG PAD
9.3- WILSON RUSH PRO ACE SNEAKER
- GREAT FOR PICKLEBALL OR TENNIS
- WOMEN-SPECIFIC SUPPORT
- 4D SUPPORT CHASIS
- RUBBER MEDIAL DRAG PAD
- Use a paddle that has a comfortable handle and appropriate weight9.3
- HESACORE PADDLE GRIP ADAPTER
- ENLARGES GRIP SURFACE ON HANDLE
- INCREASES GRIP STRENGTH
- GREAT FOR PREVENTING PICKLEBALL ELBOW
- NON-SLIP SURFACE
- Wear a supportive knee brace (if necessary)9
- INCREASE MUSCLE PRODUCTIVITY
- PROTECT AND PREVENT INJURIES
- HIGH-QUALITY STITCHING (DOESN’T ITCH OR RUB)
- ULTRA-BREATHABLE
- DURABLE
- Wear a sports wrist brace (if necessary)9.2
- FITOMO SPORTS WRIST BRACE
- ELASTIC THUMB HOLE
- PROVIDES PERFECT AMOUNT OF WRIST COMPRESSION
- GREAT FOR RACKET SPORTS (TENNIS/PICKLEBALL)
- MEDICAL GRADE COMFORT
- Wear a lace-up ankle brace (if necessary)9.3
- COMFORTABLE PROTECTION
- SUPPORTIVE & BREATHABLE DESIGN
- DURABLE & MADE TO LAST
- MAXIMUM ANKLE SUPPORT
- Wear an elbow strap to reduce elbow pain from gripping (if necessary)9.6
- MADE FOR ELBOW PROTECTION AND PAIN RELIEF
- HIGH-QUALITY MATERIALS AND CONSTRUCTION
- LATEX-FREE CONSTRUCTION
- PATENTED SUPPORT AND COMPRESSION
- ADJUSTABLE HOOK AND LOOP CLOSURE
- Wear supportive shoes with good traction
Focus on technique
- Work with a coach to improve form and reduce strain
- Incorporate rest days throughout the week
Be mindful of your physical limitations and avoid overexertion
- Take rest breaks when needed during gameplay
- Stay hydrated by regularly drinking water or an electrolyte drink
- Plan to play during cooler times of the day (morning/evening)
Perform a proper cool-down after playing
- Stretching exercises for arms and legs
- Foam rolling or use a percussion massage gun for tight muscles9.5
- PROFESSIONAL QUALITY
- 36-INCH ROLLER
- SOFT DENSITY, COMFORTABLE COMPRESSION
- VERSATILE FITNESS TOOL
- MEASURES 36″ (LONG) X 6″ (DIAMETER)
9.7- THERAGUN PRIME MASSAGE GUN
- DEEP TISSUE MUSCLE RELIEF
- 4 MASSAGE HEADS
- PERCUSSIVE THERAPY
- ULTRA QUIET
- ERGONOMIC COMFORT
Participate in strength training
- Strengthening exercises 3-4x per week
- Especially target the shoulders, core (including the lower back), hips, and legs
- 1-2 recovery days per week where you focus on improving lower extremity and upper extremity stretching (including yoga or pilates)
What are Some Safety Tips for Senior Pickleball Players?
For senior pickleball players, prioritizing safety is essential to continue enjoying the game while minimizing the risk of injuries. Firstly, warm-up exercises are crucial to prepare muscles and joints for activity, reducing the likelihood of strains or sprains. Stretching before and after play helps maintain flexibility and prevent muscle tightness. Additionally, wearing appropriate footwear with good support and traction is essential to prevent slips and falls on the court’s surface. Seniors should also be mindful of their physical limitations and avoid overexertion, taking breaks as needed to rest and hydrate. Proper technique is vital to prevent injuries, so players should focus on using correct form for strokes and movements.
It’s also advisable to use protective gear like wrist guards or knee braces if necessary, especially for those with pre-existing conditions. Lastly, maintaining good communication with playing partners and being aware of one’s surroundings can prevent collisions and accidents on the court. By adhering to these safety tips, senior pickleball players can continue to enjoy the game with confidence and minimize the risk of injury.
Why is Injury Prevention Important to Play Pickleball?
Injury prevention in pickleball is vital for sustained enjoyment of the sport. By avoiding injuries through proper warm-ups, technique refinement, and knowing one’s limits, players can minimize disruptions to gameplay and maintain their physical well-being. This proactive approach ensures continued participation in the sport’s camaraderie, competition, and excitement, promoting a fulfilling and enduring playing experience. Additionally, preventing injuries helps players avoid long-term setbacks and potential complications, allowing them to stay active and engaged in pickleball for years to come.
The BEST Pickleball Warm-Up Exercises to Prevent Injuries!
Upper Extremity Warm-Up Exercises
Standing Arm Circles
- Start with smaller circles and gradually build to larger circles by the last couple of reps
- Perform: 10 arm circles each direction
Cross-Body Shoulder Stretch
- Cross one arm across your chest and point it towards the opposite side
- Keep the shoulder down (depressed) on the side of the stretch as people tend to allow the shoulder to raise up
- Perform: Hold 30 sec each side
Reverse Shoulder and Pec Stretch
- Interlock your fingers from both hands behind your back
- Try to open your chest as much as possible to get both an anterior (front) shoulder stretch and a chest stretch
- Modification: If you can’t interlock your fingers behind your back, try placing your hands on each of your hips and squeezing your shoulder blades together
- Perform: Hold 30 sec
Wrist Extensor Forearm Stretch
- Make a fist with one hand and the palm facing the ground, straighten the elbow fully
- Grab the fist with the opposite hand and gently pull towards you until a stretch is felt on the top side of the forearm (wrist extensor muscles)
- Perform: Hold 30 sec each side
Seated Lateral Side-Bend Stretch
- Modifications: You can perform this side-bend stretch while standing, seated on a chair, or sitting on the ground
- Perform: 3 reps x 10-sec holds to each side (alternate sides with each rep, though be sure to do 3 reps total to each side)
Lower Extremity Warm-Up Exercises
High Lunge Stretch
- Keep your core engaged (tight) while holding this stretch position (pretend like someone threw a ball at you and it was about to hit you in the belly 🙂)
- You should feel this stretch in the front of your hip on the back leg
- Perform: Hold 30 sec each side
- Modification: If you can’t hold this position for 30 sec straight, then perform 3 reps of 10 sec holds alternating sides
Standing Hip Flexor and Quad Stretch
- Hold onto a rail, chair, or other sturdy object for balance assist
- Should feel this stretch in the front of the thigh and hip
- Perform: Hold 30 sec each side
Seated Hamstring Stretch
- Don’t worry so much about touching your toes, rather focus on getting the best hamstring stretch in the back of the thigh
- Perform: Hold 30 sec each side
"Runner's Lunge" Calf Stretch
- Focus on keeping both feet pointed straight ahead
- Keep both heels touching the ground
- Should feel this stretch in the calf muscles on the back leg
- Perform: Hold 30 sec each side
Lateral Lunge Groin Stretch
- Try to keep the bent knee over top of the foot to prevent excessive forward knee position
- Perform: 3 reps x 10 sec hold each side (alternate reps to each side)
Body Weight Air Squat
- Place both feet just slightly wider than shoulder-width apart
- Extend the arms in front of you for balance assist
- Pause each squat for 1-2 sec at the bottom of the squat
- Perform: 10 reps
Seated Spinal Twist Stretch
- Bend one knee while seated with the other knee straight
- Cross over the opposite arm to the bent knee to feel a lower back stretch
- Perform: 1-2 reps x 30 sec hold to each side
