Pickleball is one of the fastest-growing sports in the country, and it’s easy to see why. It’s social, active, and fun for all ages. But with this rise in popularity comes an increase in something not-so-fun: pickleball injuries. Whether you’re a weekend warrior or playing several times a week, it’s important to know what injuries are common and how you can prevent or address them to keep enjoying the game.
Here are the top 5 most common pickleball injuries we see in our clinic, and more importantly, what you can do to protect yourself.
1. Pickleball Injuries: Achilles Tendon Strains and Tears
The quick starts, stops, and directional changes in pickleball can put a lot of stress on your Achilles tendon. For many players, especially those returning to activity after a break, this tendon may not be ready for the sudden load.
Signs:
- Stiffness in the lower calf or heel
- Tenderness or swelling around the Achilles
- A sudden “pop” followed by difficulty walking (in severe cases)
What to Do:
- Stretch and warm up your calves before playing
- Gradually increase your time on the court if you’re new or returning
- Use supportive footwear
- Seek professional guidance if discomfort persists
2. Pickleball Injuries: Shoulder Strains and Rotator Cuff Issues
Whether it’s overhead smashes or reaching wide for a return, your shoulders are constantly at work. Overuse or improper mechanics can lead to rotator cuff strains or impingements.
Signs:
- Shoulder pain during or after matches
- Limited range of motion
- Weakness when lifting your arm
What to Do:
- Strengthen shoulder stabilizing muscles
- Focus on proper technique
- Avoid overplaying without recovery days
- Ice and rest when needed, and get evaluated if pain lingers
3. Pickleball Injuries: Knee Discomfort and Meniscus Irritation
Lunging, pivoting, and sudden deceleration are part of the game—and they can be tough on the knees. Meniscus stress or general knee discomfort is a common complaint among avid players.
Signs:
- Swelling around the knee joint
- Clicking or catching sensations
- Pain when squatting or twisting
What to Do:
- Strengthen muscles around the knee (quads, hamstrings, glutes)
- Use a brace if needed for extra support
- Avoid hard playing surfaces if possible
- Address alignment and mobility issues with a movement expert
4. Pickleball Injuries: Wrist and Elbow Strains (Including Pickleball Elbow)
Similar to tennis elbow, pickleball injuries can show up in the form of lateral or medial elbow pain, often due to gripping the paddle too tightly or poor swing mechanics. The wrist is also at risk, especially with repetitive shots and off-balance strokes.
Signs:
- Tenderness on the outside (or inside) of the elbow
- Pain with gripping or lifting objects
- Stiffness or soreness in the wrist after playing
What to Do:
- Use proper paddle grip size and technique
- Strengthen forearm and grip muscles
- Stretch wrists and elbows before play
- Consider an elbow support or kinesiology taping
5. Pickleball Injuries: Lower Back Strain
Rotational movement and bending to reach low balls can easily strain your lower back. Core weakness, poor posture, or limited hip mobility can make this worse.
Signs:
- Tightness or soreness in the low back after play
- Discomfort with twisting or bending
- Difficulty standing fully upright
What to Do:
- Incorporate core strengthening exercises (planks, bridges, bird-dogs)
- Stretch hips and hamstrings regularly
- Avoid overextending on the court
- Seek help if symptoms persist more than a few days
Preventing Pickleball Injuries: Smart Play Is the Best Play
The best way to deal with pickleball injuries is to prevent them in the first place. That means:
- Warm up before matches
- Cool down and stretch after
- Stay hydrated
- Rest when your body signals it’s time
And most importantly, don’t ignore signs of discomfort. Minor issues can become major ones if not addressed early.
At BodyWorks Physical Therapy, we specialize in helping pickleball players stay active, mobile, and confident on the court. Whether you’re managing an old issue or trying to stay one step ahead of injury, we’re here to help.
Book a FREE Discovery Visit today and learn how you can move better, feel better, and play pain-free.
Click here or call 952-929-7000 to schedule your free visit and let’s get you back to the court feeling stronger than ever.
More Free Resources:
Read our blog – https://www.bodyworksphysicaltherapy.com/how-to-enjoy-pickleball-injury-free-tips-for-staying-on-the-court-forever/
See what services we offer – https://www.bodyworksphysicaltherapy.com/services/
Learn more about Keith Sullivan – https://chronicpainexpertedina.com/
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