It’s America’s fastest-growing sport, so we can expect some bumps and bruises!

Yes, even this famously gentle activity has its dangers. That’s not to say you should be wrapping yourself in bubble wrap, though! Pickleball is a comparatively safe sport. There are no hits, lifts, or tackles. At most, you may be bopped on the forehead by an errant pickleball! So, how and why are injuries on the rise?

Today’s blog post is dedicated to the sports medicine side of pickleball. We’ll dive into the most common pickleball injuries and — more importantly — how you can prevent them! (And, yes, we have covered this in another post. However, injury prevention is an important topic!)

Why Are Pickleball Injuries on the Rise?

Let’s start with that second question.

How can a sport like pickleball cause injuries?

You’re not punching anyone. There aren’t any tackles. You don’t even need to be near someone to play! So, how can people possibly hurt themselves playing pickleball?

Well, like most things, this problem has a few root causes.

The Age Factor

Now, you may hate to admit it, but pickleball has always attracted a certain crowd. The pandemic invited many new players, but the sport was considered a pastime for older generations until recently.

It’s not a new stereotype, either. Most people imagine pickleball players as they were in the sport’s early days. Back then, in the 1960s, many pickleball enthusiasts were retired snowbirds, many of whom resided in Southern parts of the United States.

In other words, many pickleball players are part of that 65-and-up crowd.

And that’s not a bad thing! Multi-generational friendships are wonderful things, and everyone still needs to exercise and move. However, that same crowd also attracts more injuries.

The Competition Factor

Pickleball’s recent growth has helped the sport shed its silver-haired stereotype. However, it’s also invited plenty of high-level players. While many casual players may suffer bumps and bruises, these professional pickleballers are prone to more severe injuries!

And you don’t have to be a pro-level player to suffer from overuse injuries. Many social pickleball players are injured by poor form and fatigue. Longer games may be fun, but they’re more likely to wear you down and prompt otherwise unthinkable mistakes.

The Numbers Factor

Finally, pickleball’s meteoric rise to fame has earned it many new players. And guess what? New players often have new injuries!

In some ways, the sport’s increasing injury rate parallels its growth. There are over 72 colleges with permanent pickleball nets in America alone! Today, millions of pickleball players actively engage in rigorous matches, opening themselves to countless opportunities for mild injuries.

And none of this is necessarily “bad” or “dangerous!” Every sport has its risks, and pickleball’s are few and far between. Still, we — as players — must be aware of those risks and avoid them accordingly.

What Are the Most Common Pickleball Injuries?

Now, with that said, you’re probably waiting for us to answer the original question. What are the most common injuries in pickleball?

Well, you won’t often see concussions or broken bones! Most pickleball injuries are fairly minor, requiring little more than some bed rest and ice. Many severe injuries are reserved for high-level players and older crowds, but that doesn’t exempt younger players from the potential pain!

The Minor Injuries

Bumps, bruises, and colloquial “boo-boos” make up the bulk of pickleball’s injury statistics.

You have superficial injuries. Falls and bumps lead to bloodied knees and bruised elbows. These can be treated with a short break and a first aid kit.

There are also more “severe” injuries. These will take you off the court for a bit, but they won’t (usually) require surgery. In many cases, you can diagnose these pickleball-induced woes at home and treat them on your own. Doctors often call these “acute” injuries. Examples of such pickleball injuries include:

• Fatigue and post-workout soreness.
• Generalized soreness, especially around joints and calf muscles.
• Sprains — particularly wrist, knee, and ankle sprains.
• Strains from overuse or poor form.

The Serious Injuries

There are also severe and chronic injuries, which can take you off the court for months!

These injuries require immediate medical assistance, and you’ll probably need physical therapy to recover your full range of motion. Some of the most common examples of severe injuries in pickleball include:

• Ankle injuries often come from sudden, twisting motions. While sprains require little more than an ankle brace, serious ankle injuries — like an Achilles tendon rupture or broken ankle — require medical assistance.
• Broken bones. Elbows, hips, knees, and wrists are especially vulnerable, as these often take the brunt of your falls. Older pickleballers are more likely to suffer from broken bones. Most younger players will walk off the pickleball court with a gnarly bruise!
• Chronic joint injuries often come from the sport’s repetitive movements. Your elbows, hips, and knees are more susceptible to overuse injuries.
• Concussions may not be an everyday occurrence, but they’re not an impossibility.

How to Spot a Serious Pickleball Injury

While injury prevention is great, we can’t stop every accident. That’s why they’re accidents! You can do everything right and still conk into your teammate during a heated return.

When this happens, your first step to a healthier you is evaluation.

And you don’t have to drive to the hospital for every scrape! Just take a moment to recover and check yourself. Soreness and tenderness are familiar facets of any sport, so focus on spotting anything indicative of a serious injury.

The telltale signs of a serious pickleball injury include:

• Decreased range of motion.
• Excessive pain or swelling, especially if the symptoms persist for days.
• Inability to bear weight.
• Lumps and bumps around the injury site. These may be broken bones, dislocations, or torn muscles.

Is That Pickleball Injury a Concussion?

We also want to take a minute to emphasize the importance of concussion recognition!

You don’t have to be running like Usain Bolt to give your brain a jolt! Untreated concussions can cause serious problems. You can even get a concussion and not realize it! For some, symptoms appear a day or two after the initial injury.

Many people report the first symptoms of a concussion in vague terms, describing it as “not feeling right.” However, there are some concrete symptoms! If you experience any of the following issues after bonk on the head (from pickleball or anything else!), head for the doctor:

• Confusion.
• Dizziness and balance problems. You may feel wobbly or unsteady.
• Loss of consciousness — for any amount of time — is a medical emergency!
• Memory lapses, especially if they obscure the moments immediately before or after the injury.
• Nausea or vomiting.
• Sensitivity to light or sound, especially if this is a new problem.

(Looking for a good place to learn more about diagnosing and treating concussions? The CDC’s Heads Up! program is packed with helpful guides, treatment plans, and tips.)

How to Prevent Injuries in Pickleball

So, how can you prevent injury?

Nobody wants to be forced off the court. More importantly, nobody wants to be in severe pain. While bruises and scrapes are to be expected, serious injuries can (mostly) be prevented.

At Pickle Goddesses, we think of injury prevention as a triangle. You can have one or two parts in place, but you need all three to make it work. Know, too, that we’re not doctors. We do not endorse this post as medical advice. You’ll want to talk to your primary care physician about that!

Nonetheless, these steps will help you make pickleball a fun and social physical activity!

Stretch Before You Play Pickleball

The first step happens before every game!

Routine stretching warms your muscles and promotes healthy blood flow. You’ll relieve any built-up muscle tension and prepare yourself for the repetitive nature of pickleball. Together, these factors reduce your injury risk and promote a healthier, happier lifestyle.

You can even find targeted exercises to train your muscles! Even simple stretches — like calf raises — help you put your best foot forward. (Literally!) Some stretches also promote proper technique and form, making them perfect additions to your daily warm-up schedule.

Practice Makes Perfect

In the same vein, train out those bad habits early!

While many non-emergency injuries are accidents, most serious pickleball injuries come from poor form and lack of practice. Sudden, rapid motions generally cause Achilles tendon strains, shoulder injuries, and torn tendons. Avoid visiting the orthopedic specialist by reducing such movements!

Train well with beginner-friendly programs and solo drills. You’ll improve your skills and reduce your injury risk!

Use the Right Equipment

Finally, you’ll need the right equipment.

Using proper footwear and the right paddle makes a huge difference. (And we’ve covered finding the perfect pickleball shoes! We’ve even addressed the search for your ideal paddle.)

Aside from being a tactical advantage, a good paddle reduces the effects of repeated stress on your wrists and shoulders. At the same time, good, grippy shoes offer support and prevent falls. You’ll also want to find some court-ready clothing to keep yourself in tip-top shape!

Learn More and Play Better

Amazing!

You’re ready to play pickleball! You’ve learned injury prevention and mastered the art of pre-game stretching. Now, you just need to hone your skills and learn the strategies. Unfortunately, we don’t have enough space to cover those topics today.

Fortunately, you can learn even more about playing pickleball by browsing the rest of the Pickle Goddesses blog!

We’re constantly updating our page with new tips, tricks, and pickleball-related news. There’s something for everyone — from beginners looking for leg exercises to advanced players seeking pickleball strategy tips! And be sure to share this post if it helped you avoid some of pickleball’s most common injuries.