Pickleball has exploded in popularity and for good reason. It’s social, active, and relatively easy to pick up at any age. But like any sport, pickleball can also lead to injuries, particularly when players increase their activity too quickly or rely on repetitive movements without adequate strength and mobility.
Whether you’re a seasoned player or just getting started, understanding the most common pickleball injuries and knowing how to reduce your risk can help you stay on the court and enjoy the game.
Strength Training Can Keep You on the Court
Pickleball itself provides plenty of activity, but playing the sport isn’t necessarily enough to prepare your body for all of its demands.
A well-rounded strength program can help improve your ability to accelerate, decelerate, change direction, lunge, reach, and recover between points.
You don’t need to spend hours in the gym. Consistent, targeted strength training can be a valuable part of staying active and injury-free. A Physical Therapist can help develop a strength program for you.
Don’t Forget to Warm Up
One of the easiest ways to prepare your body for pickleball is to spend a few minutes warming up before you play.
Instead of immediately starting with full-speed games, try:
- Walking or light jogging
- Dynamic leg movements or banded exercises
- Lunges
- Bodyweight squats
- Arm circles
- Controlled shoulder movements
- Gradual practice swings
Increase Your Activity Gradually
One of the biggest mistakes recreational athletes make is doing too much too soon, especially in absence of a strong strength or aerobic base.
Maybe you’ve played once a week for several months and suddenly decide to join a tournament. Or perhaps you’ve taken a few months off and jump back into playing four days a week.
Try increasing your playing frequency, duration, and intensity gradually. If your body consistently feels worse after each session, that’s a signal to reassess your training load.
What If You Start Having Pain?
Not every ache requires you to stop playing completely. However, persistent or worsening pain shouldn’t be ignored.
Consider getting evaluated by a physical therapist if:
- Pain continues to worsen as you play.
- Symptoms persist between games or interfere with daily activities.
- You repeatedly experience the same injury.
- You have difficulty walking, running, reaching, or using your arm normally.
- You aren’t sure what is causing your symptoms.
- An injury is preventing you from returning to the activities you enjoy.
A physical therapist can evaluate your movement, strength, mobility, and mechanics to identify factors that may be contributing to your symptoms and develop an individualized plan to help you return to pickleball.
If pickleball pain is keeping you from playing the sport you enjoy, physical therapy may help you get back on the court safely and confidently.