Pickleball continues to gain popularity across all age groups, but with its rapid lateral movements and quick bursts of activity, it’s also increasing the risk of sport-related injuries. At Ascend Physical Therapy, we frequently treat recreational and competitive players with overuse or movement-based pain. Whether you're new to the game or play in weekly tournaments, understanding how to protect your body can help you stay in the game and off the sidelines.
Here are three of the most common pickleball injuries we see, and what you can do to help prevent them.
Why Does Pickleball Cause Knee Pain?
The Issue:
Repetitive pivoting, lunging, and deceleration during matches can place excess stress on the knees. Common conditions include patellar tendinitis, meniscal irritation, or general anterior knee pain. Many players also experience symptoms due to weak hip stabilizers, tight quadriceps, or restricted mobility in nearby joints.
Prevention Tips:
- Strengthen Key Muscles: Gluteus and quadriceps-focused exercises, such as Bulgarian split squats, lateral band walks, and step-downs, improve stability around the knee joint.
- Refine Landing Mechanics: Practice soft landings and controlled stops to minimize joint impact.
- Wear Supportive Footwear: Choose court-specific shoes that offer proper lateral support and cushioning.
- Focus on Mobility: Limited motion in the hips or ankles can shift stress to the knees. Incorporate dynamic mobility drills and stretching before play.
What Is Pickleball Elbow and How Can You Prevent It?
The Issue:
Often referred to as the new “tennis elbow,” lateral epicondylitis can result from repeated paddle swings that overuse the forearm tendons. Poor grip strength, incorrect technique, or using an ill-fitting paddle can increase strain and lead to irritation or inflammation.
Prevention Tips:
- Strengthen the Forearm: Exercises like wrist curls, reverse wrist curls, and eccentric loading help build tissue resilience.
- Use the Right Equipment: An appropriately sized paddle grip and manageable paddle weight reduce unnecessary stress on the tendons.
- Stretch Regularly: Perform wrist extensor and flexor stretches before and after games.
- Limit Overuse: Ease into longer sessions and allow for adequate rest between matches, especially if you’re new to the sport.
What Increases the Risk of Achilles Tendonitis in Pickleball?
The Issue:
Quick acceleration, jumping, and lateral cuts place constant demand on the Achilles tendon. Without proper calf strength or ankle mobility, players may experience inflammation, or in more serious cases, partial tearing or rupture. Sudden increases in intensity or frequency of play often contribute to this injury.
Prevention Tips:
- Build Calf Strength: Eccentric heel drops are one of the most effective ways to strengthen the Achilles and improve tendon tolerance.
- Improve Ankle Mobility: Incorporate dorsiflexion stretches, foam rolling, and calf flexibility work.
- Warm Up Properly: Use dynamic movements like ankle hops, calf pumps, and light jogging to prime the lower legs before stepping onto the court.
- Monitor Load Progression: Gradually increase the intensity or duration of play to avoid overload.
Prioritize Injury Prevention to Stay in the Game
Pickleball is an excellent way to stay active, build community, and have fun, but it’s essential to approach it with the same preparation you would for any high-intensity sport. Strength training, mobility work, and bright movement patterns go a long way in preventing injuries and supporting performance.
At Ascend Physical Therapy, we offer individualized treatment plans and performance-based rehab for athletes of all levels. If you're experiencing pain or want to address movement concerns proactively, our team is here to help.
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Recover Stronger With Ascend Physical Therapy
Whether you're managing a current injury or looking to prevent one, Ascend Physical Therapy provides personalized, one-on-one care to support your long-term performance. Schedule an appointment with our experienced clinicians to get back on the court feeling your best.
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