You can’t be at your best if you’re hurt!

Despite its reputation as a gentle sport, there are still plenty of ways to suffer traumatic injuries when playing pickleball. That little stretch could become a muscle strain. Or, maybe, you misstep and suffer an ankle sprain. Yes, even the best pickleball players suffer occasional injuries, but there are ways to reduce your time off the court.

So, take a break and join Pickle Goddesses as we investigate some of the most common pickleball injuries and how you can prevent them.

What Are the Most Common Pickleball Injuries?

As in any sport, pickleball players can suffer many different injuries. There’s a massively variable sliding scale of black and blue, so I’ve broken this section into two parts. The first half covers mild injuries; the second half digs into serious injuries.

Common Minor Injuries

I’ll start with the “minor” injuries.

These ailments will take you off the pickleball court for a few minutes to multiple weeks. There are also more “serious” versions of such injuries, which may require additional medical attention. In severe cases, you may need surgery and physical therapy before returning to your former activity level.

The absolute most common injuries are bumps and bruises. These are acquired during many intense games, generally when players fall. They’ll cause pain and may bruise your ego, but they won’t force you off the court.

Behind the standard black and blue hues, there are also sprains and strains. These injuries have a variety of causes. There are also plenty of muscles to injure in pickleball, such as…

• Achilles Tendon Sprains: Treatable with RICE (rest, ice, compression, and elevation), these painful injuries make it difficult to move and flex your foot.
• Ankle Sprains: These are commonly caused by sudden stopping or twisting of your ankle. Mild sprains can be treated with RICE; severe ankle sprains require medical attention.
• Knee Sprains: Another RICE-treatable injury. Pickleball may also exacerbate existing knee arthritis, producing pain that feels like a sprain.
• Lumbar Pain and Strains: Overstretching your lower back can really throw off your game! A back sprain causes balance issues and reduces your range of motion. Back braces, exercise, and time with your physical therapist can ease your lower back pain.
• Shoulder and Rotator Cuff Injuries: While less common in pickleball than in tennis, these injuries can become chronic. If you feel pain in your shoulder, schedule a visit to the doctor! You’ll save yourself from a whole lot of pain.
• Wrist Sprains: These painful injuries are usually caused by falls. Players naturally stretch out their hands to catch themselves, and the force of the fall bends their wrists unnaturally. These may also be a consequence of overuse injuries, particularly when using heavy paddles.

Common Serious Injuries

What happens if you take a nasty spill on the court?

You may end up with some traumatic injuries. These “serious” issues can take months to heal, and most require surgery to repair. These may not make it on lists of the most common pickleball injury, but they’re far from rare.

Some serious pickleball injuries include:

• Broken Bones: A quick talk with any sports medicine specialist will reveal an alarming number of broken bones on pickleball courts! Kathy Rottman, of Naples, Florida, suffered a broken elbow, hip, and wrist during an intense pickleball game.
• Fractures: While a wrist fracture is the most common injury, players can also injure their knees, hips, and lower extremities.
• Muscle and Tendon Rupture: From Achilles tendon injuries to your rotator cuff, every joint is prone to overuse. The wrong move may cause a rupture, which requires immediate medical attention.

Why Are There So Many Injuries?

For a famously gentle sport, this seems like a lot of injuries.

However, let’s take a look at the stats.

Most pickleball players are 55 or older; their joints and bones are more susceptible to injury. Moreover, even the younger crowd has its issues. A survey of pickleball players in Naples, Florida, showed that many players delay treatment for mild injuries. Participants also reported eschewing at-home treatment — such as RICE and rest — in favor of hitting the courts. Like a snowball rolling down a hill, these decisions grow into a massive problem, and otherwise minor sprains can quickly become serious muscular injuries.

Moreover, pickleball is America’s fastest-growing sport. More people are playing, so more people are getting injured.

Nonetheless, compared to other sports, pickleball remains a safe and simple way to stay active. Casual games lack the intensity of its higher-octane cousin, tennis, and the badminton-size court offers players more movement than its other relative, table tennis.

The Best Ways to Avoid Your Own Pickleball Injury Story

So, how can you play this great sport and avoid pickleball injuries?

You have to play smart! And you should always treat any injured area immediately. Don’t brush off that sore shoulder. See a doctor for any discomfort lasting more than a few days after your last pickleball extravaganza. Similarly, treat sprains with care. I know it sucks to be out of the game, but it’s better to take a few weeks to rest than to need surgery!

Start Playing With the Right Equipment

Before you start playing pickleball, take some time to familiarize yourself with the equipment. Aside from the pickleball ball, you’ll also need a paddle and some shoes.

Let’s start with the pickleball paddle. Being part of the “racquet sports” family, pickleball gives players plenty of freedom to choose the perfect paddle. You want something that meets all of the following criteria:

• Comfort: Though more expensive, paddles with padded or molded grips may reduce blisters and sores.
• Weight: Lighter paddles are great for older players. Heavier paddles are perfect for pickleball players with more energetic returns.
• Size: A good paddle fits neatly in your hand. Avoid paddles that are too small or too big. Older players tend to prefer larger grips, as they require less force to deliver powerful shots.

You’ll also need to choose the right pickleball shoes. Your footwear does more than show off your style. It also provides players with stability. The right footwear will reduce a player’s risk of injury and work with their playing style. To find the right shoes for you, consider the following qualities:

• Support: Older players may need more support. Alternatively, you may need to drop by an orthopedic specialist to determine how much arch support your shoe needs. If you’re frequently sliding or performing side-to-side movements, you’ll want some ankle support, too!
• Traction: Look for grippy shoes. They’ll go a long way for injury prevention.
• Weight: Heavy shoes may cause excessive strain on a player’s lower leg. Big, bulky shoes are more likely to catch on courts and can turn ordinary pivoting movements into catastrophic falls. However, featherweight shoes may not have enough support. The right court shoes balance form and function.

You should also come to every game with a first-aid kit! Ideally, you want at least one elastic bandage, some gauze, and clean water to rinse off scrapes. A more extensive medical kit might include braces and splints.

Exercise Off the Court

You’ve got your paddle and your court shoes, but do you have the strength to play?

Like any sport, you need to stay in shape to be at your pickleball best! Exercise off the court, too. In addition to gentle strengthening exercises, walking and jogging can improve your strength.

You should also practice essential movements, like the drop serve. Aside from improving your game, knowing these routines will eliminate any poor form and prevent muscle injury. Similarly, simple exercises — like stretches and calf raises — can be done at home.

If you need help developing a between-game workout plan, don’t be afraid to chat with your primary care physician.

Warm Up and Cool Down

Of course, you also want to warm up before every game and “cool down” afterward. Yes, that means stretching before and after each game!

Stretching is a great way to promote blood flow and lower your injury risk. Some stretches can even help you prepare for the match by rehearsing crucial movements. Focus on your lower extremities and arms as you stretch; these are the most heavily-used muscles in pickleball. They’re also the most common sites for pickleball injuries.

Pay Attention and Take a Time Out

Have you already fallen on the court?

Don’t panic! Take a break! Evaluate yourself for injuries. If you feel like you’ve sprained anything, stop the game immediately and seek medical attention. Even the tiniest sprains can grow into painful ruptures.

Remember: This game puts repeated stress on multiple muscle groups. You don’t want to play pickleball injured, and you don’t want others to do the same.

Be especially careful if you hit your head, as you may have a concussion.

Improve Your Pickleball Game

Looking for even more ways to shine on the court?

Check out the rest of the Pickle Goddesses blog for more tips and tricks to polish your pickleball skills. You’ll also find plenty of news and updates on our beloved sport.

Play smart, play safe, and look out for your fellow players. Together, we can push pickleball to the next level!