Pickleball is blowing up—and for good reason. It’s fun, social, and easier on the body than tennis. But let’s be real: “easier” doesn’t mean “injury-proof.” Whether you’re a weekend warrior or a seasoned player, your body takes a beating if you’re not careful.
As a sports chiropractor and rehab specialist, I see the same injuries pop up over and over. The good news? Most of them are preventable if you take the right steps. Let’s break down the five most common pickleball injuries—and how to keep yourself off the treatment table and on the court.
Is Pickleball Hard on the Body?
Compared to high-impact sports, pickleball is gentler—but it’s not soft. The constant stops, pivots, and swings put strain on your ankles, knees, shoulders, and elbows.
Injuries typically fall into two categories:
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Acute injuries – Happen suddenly (think: falling and spraining an ankle).
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Chronic injuries – Develop over time from repetitive stress (think: nagging elbow pain from too much play).
Now, let’s get into the most common injuries—and how to bulletproof your body against them.
1. Pickleball Elbow (a.k.a. Tennis Elbow)
What it is: Overuse of the forearm muscles leads to tiny tears in the tendons, causing pain on the outside of the elbow.
Why it happens: Repetitive swings and poor paddle mechanics.
Prevention & Rehab:
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Warm up your forearm with light resistance exercises before playing.
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Strengthen your grip and forearm muscles with wrist curls and reverse wrist curls.
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Use a high-quality, lightweight paddle to reduce strain on your elbow.
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If you’re feeling pain, ice the area and rest. Chronic pain? Time to see a sports rehab specialist.
2. Wrist or Hip Fractures (From Falls)
What it is: Hard falls can lead to fractures, especially in the wrist (from trying to catch yourself) or the hip (from direct impact).
Why it happens: Quick lateral movements + loss of balance = wipeout.
Prevention & Rehab:
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Improve balance with single-leg exercises and proprioception drills.
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Strengthen your legs and core—better stability means fewer falls.
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Learn to fall safely: If you go down, try to roll rather than catching yourself with your hands.
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If you do fall and suspect a fracture, don’t play through it—see a doctor immediately.
3. Rotator Cuff Injury
What it is: Inflammation or tearing of the muscles that stabilize your shoulder joint.
Why it happens: Overuse, poor technique, and lack of mobility.
Prevention & Rehab:
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Strengthen your rotator cuff with banded external and internal rotations.
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Use your hips and core to generate power instead of overloading your shoulder.
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Stretch your shoulders post-game, especially with cross-body and doorway stretches.
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If you feel shoulder pain, don’t push through it—early intervention prevents long-term damage.
4. MCL Strain (Knee Injury)
What it is: A strain or tear in the ligament on the inside of your knee.
Why it happens: Quick side-to-side movements put stress on the knee, especially if you lack leg strength or stability.
Prevention & Rehab:
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Strengthen your quads, hamstrings, and glutes (think: squats, lunges, and step-ups).
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Improve knee stability with single-leg balance drills.
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Wear proper court shoes—running shoes don’t provide enough lateral support.
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If you tweak your knee, follow the R.I.C.E method: Rest, Ice, Compression, Elevation. And if pain persists, get it checked out.
5. Achilles Tendon Injury
What it is: Inflammation or tearing of the Achilles tendon, which connects your calf to your heel.
Why it happens: Sudden explosive movements (sprints, jumps) put stress on the Achilles.
Prevention & Rehab:
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Warm up with calf stretches and heel raises before playing.
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Strengthen your calves and feet with toe walks and eccentric heel drops.
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Wear shoes with proper arch support to reduce strain on the Achilles.
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Achilles pain? Stop playing immediately—this injury can go from bad to career-ending fast.
Don’t Let Injuries Sideline You
Too many players wait until they’re injured to start taking care of their bodies. That’s backwards.
Do the work now—strengthen weak areas, improve your balance, and use proper technique. Invest in the right equipment (your paddle and shoes matter more than you think). And most importantly, listen to your body. Pain isn’t “just part of the game”—it’s a warning sign.
Want a game plan to keep you injury-free and performing at your best? Book a sports chiropractic and rehab session today. Let’s get you moving better, feeling stronger, and staying on the court for years to come.
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