In A Pickleball: Pickleball Injuries, Prevention, Recovery, And Relief

Reviewed by: Dr. Steven Knauf, D.C.

By: Janett King

Pickleball isn’t just a passing trend. The sport has exploded in popularity, with more than 36.5 million players in the U.S. as of 2022. Since 2020, the number of players has nearly doubled each year, earning pickleball the title of America’s fastest-growing sport. Its appeal is obvious: it’s fun, social, and easy to learn, making it accessible to players of all ages and skill levels. However, pickleball injuries have risen significantly as more people hit the courts.

While pickleball is known for being lower-impact than sports like tennis, it still comes with risks. Common pickleball injuries range from overuse injuries like tennis elbow to sudden injuries like ankle sprains and ligament strains. The quick movements, sudden stops, and repeated swings stress joints, muscles, and connective tissues. You increase your risk of injury if you’re not properly warming up, stretching, or strengthening key areas.

The good news? You can keep your body strong, flexible, and ready for action. Chiropractic care may help by improving flexibility, optimizing muscle function, and correcting how your body moves, reducing your risk of pickleball-related injuries. Let’s go over the most common pickleball injuries, how to prevent them, and what to do if you get hurt.

What is pickleball and how does it challenge your body?

Pickleball is a fast-paced sport that blends elements of tennis, badminton, and ping-pong. Playing on a smaller court with a paddle and a plastic ball with holes requires agility, coordination, and quick reflexes. The rules are simple: players rally the ball back and forth over a net, aiming to score points by landing the ball in the opponent’s court while following specific rules about serving and volleying.

Despite its reputation as a low-impact sport, pickleball can be physically demanding. Quick bursts of movement, rapid lateral changes, and repeated arm swings can significantly stress your muscles and joints. When players do not have proper conditioning, these movements can lead to pickleball-related injuries, such as tendon strains, muscle fatigue, or joint pain.

The most common pickleball injuries result from these movement patterns:

• Short, explosive sprints: Whether you're moving forward to return a drop shot or sprinting to the backcourt, these quick accelerations can strain the Achilles tendon, calves, and hamstrings, making Achilles tendonitis and muscle pulls some of the most frequent pickleball injuries.
• Frequent lateral movements: The side-to-side shuffling required to cover the court repeatedly stresses the knees, ankles, and hip joints. Poor foot positioning or muscle fatigue increases the risk of ligament sprains, making knee and ankle injuries common among pickleball players.
• Rotational torso movements: Twisting to generate power on shots can overstress the lower back. A player's lack of core stability can lead to lower back strains or disc irritation, contributing to chronic pain and stiffness.
• Overhead and repetitive arm movements: Serving, volleying, and smashing the ball place strain on the shoulders and elbows. Repetitive overhead movements can contribute to rotator cuff injuries and tennis elbow, two of the most frequently reported pickleball injuries.

Understanding how these movements affect your body can help you take steps to protect yourself and prevent injury before it happens.

Common pickleball injuries and what causes them

Pickleball involves quick movements, frequent arm swings, and a lot of lower-body action. While it’s great exercise, these movements can sometimes lead to injuries, especially if your body isn’t used to them. Here are some of the most common injuries:

• Rotator cuff injuries: Swinging the paddle and reaching overhead can strain or tear the rotator cuff, a group of muscles and tendons that support the shoulder. Repeated overhead motions, improper form, or playing without proper conditioning can all increase the risk of a rotator cuff tear.
• Tennis elbow (lateral epicondylitis): Repetitive paddle swings can irritate the tendons in your elbow, causing pain and weakness in your forearm. This condition can worsen without rest and proper recovery, making it difficult to grip a paddle and control your shots.
• Achilles tendon injuries: The quick movements and sudden stops in pickleball stress the Achilles tendon, increasing the risk of strains or tears. This injury often occurs when players fail to stretch properly or attempt sudden explosive movements without proper conditioning.
• Ankle sprains: Fast side-to-side movements can cause your ankle to roll, leading to a sprain. A lack of balance and weak ankle stabilizers can increase the risk of this injury, especially on surfaces that lack proper grip or support.
• Knee strains and ligament injuries: Stopping suddenly, pivoting, and lunging can stress your knees, especially if your muscles aren’t strong enough to support the movement. Ligament injuries, such as ACL or MCL sprains, can happen if the knee twists awkwardly while making a sharp turn or landing from a jump.
• Lower back pain: Twisting and bending repeatedly can strain the muscles in your lower back or lead to misalignment. If your core muscles aren’t strong enough to support spinal stability, the impact and rotation of pickleball movements can cause discomfort or injury over time.

How to prevent pickleball injuries before they happen

If you want to avoid injuries and keep playing pickleball pain-free, you must prepare your body before stepping onto the court. Warming up, using proper technique, and building strength make a big difference.

Warm up and stretch

Jumping into a fast-paced game without warming up increases your risk of injury. Start with five to ten minutes of light movement, walking, jogging, or jumping jacks to get your blood flowing. Then, focus on dynamic stretches that prepare your muscles:

• Shoulder circles and arm swings: Loosen up your shoulders and arms to prepare for paddle swings.
• Wrist and forearm stretches: Get your grip and paddle motion ready to avoid strain in your forearm and elbow.
• Hip openers and lunges: Activate your leg muscles and improve flexibility to support quick lateral movements.
• Ankle and calf stretch: Reduce stress on your lower legs and help prevent strains or Achilles tendon injuries.

Build strength and flexibility.

Strong muscles protect your joints, and flexibility helps you move more efficiently.

Try adding these exercises to your routine:

• For your shoulders and arms: Resistance band exercises, push-ups, and rotator cuff strengthening to improve endurance and prevent shoulder strain.
• For your core and lower back: Planks, dead bugs, and rotational exercises to enhance spinal stability and reduce injury risk.
• For your legs: Squats, lunges, and calf raises to improve power, support your knees, and increase overall stability.
• For flexibility: Yoga or stretching routines that focus on your hips, hamstrings, and shoulders to improve movement efficiency and reduce tightness.

Wear the right shoes

Running shoes aren’t designed for the quick cuts and lateral movements in pickleball. Instead, wear court shoes that provide side-to-side support, cushioning, and good traction to reduce your risk of injury. Ensure your shoes fit properly and replace them when they lose grip or support.

Use proper technique

Using the right form can help prevent injuries. Keep a relaxed grip on your paddle, engage your core when swinging, and avoid overreaching for shots. If you’re unsure about your technique or experiencing discomfort, working with a coach can help correct movement patterns and prevent overuse injuries. Good posture and balance play a big role in injury prevention, so focus on positioning your body correctly during play.

How chiropractic care may help with injury prevention

Taking care of your body before an injury happens is just as important as treating one after it occurs. Pickleball tests your muscles, joints, and nervous system with quick direction changes, powerful swings, and repetitive movements. Small imbalances can increase over time if your body is not moving correctly. These imbalances may limit flexibility, reduce coordination, and increase strain on your joints and muscles. Over time, that strain can make injuries more likely.

Chiropractic adjustments may help by improving mobility, correcting misalignments, and optimizing how your body responds to physical activity. Keeping your joints flexible, your muscles strong, and your movement patterns balanced can help reduce the risk of overuse and acute injuries. When your body works efficiently, you can move with greater control, generate more power, and recover faster after intense activity.

Enhanced flexibility: When your joints do not move properly, your muscles must work harder to compensate. This can lead to stiffness, fatigue, and a higher chance of injury. Chiropractic adjustments may help restore joint mobility so your body moves more smoothly. With better flexibility, your muscles do not have to overcompensate, making it easier to twist, reach, and lunge without straining or pulling a muscle.

Increased muscle tone and strength: Your nervous system plays a key role in how well your muscles function. When spinal misalignments interfere with nerve communication, muscles may become weak, uncoordinated, or overworked. Chiropractic care may help optimize nerve signals so muscles activate correctly and work together more efficiently. When muscles are properly engaged, they provide better joint stability and help absorb impact forces. This reduces the risk of sprains, strains, and repetitive stress injuries.

Better physical performance: Proper alignment affects posture, balance, and how your body moves. When your muscles and joints work together correctly, movements become smoother and more controlled. Chiropractic adjustments may help correct imbalances that reduce coordination, leading to better agility, faster reaction times, and more powerful swings. When your body moves efficiently, you reduce unnecessary stress on your joints, conserve energy, and improve endurance on the court.

Your body is your most important piece of equipment when you play pickleball. Investing in its maintenance and care can help you stay active and injury-free. When your joints, muscles, and nervous system work properly, you can focus on playing your best instead of worrying about pain or mobility issues. Whether you want to improve performance or simply keep playing without discomfort, chiropractic care may help keep your body aligned, strong, and ready for every match.

How chiropractic care may help with injury relief

Recovering from an injury is more than waiting for the pain to subside. Proper rehabilitation requires restoring movement, reducing inflammation, and addressing the underlying issues that contributed to the injury in the first place. Chiropractic care may help accelerate this process by improving joint mobility, enhancing neuromuscular function, and promoting efficient healing. Research published in JAMA and BMJ Open supports spinal manipulative therapy for reducing pain and improving function in musculoskeletal conditions, making it a potential tool for recovering from pickleball injuries.

Chiropractic adjustments focus on restoring proper movement patterns, which can be particularly beneficial after a pickleball injury. When joints are restricted or misaligned, surrounding muscles compensate by tightening or weakening, which can prolong pain and delay recovery. Studies, such as those in The Spine Journal, indicate that adding chiropractic manipulative therapy to standard medical care may result in better functional outcomes and pain relief for sports injuries, including those from pickleball.

• Chiropractic adjustments: Restoring normal joint motion is essential after an injury. Adjustments may help improve mobility, relieve pressure on irritated nerves, and reduce compensation patterns contributing to chronic pain. Research from the Annals of Internal Medicine suggests that spinal manipulation may be as effective as conventional medical treatments for managing sports-related pain, including pickleball injuries.
• Soft tissue therapy: Injuries often lead to muscle tension and inflammation, slowing the healing process. Soft tissue therapies, such as myofascial release and trigger point therapy, may help loosen tight muscles, break up adhesions, and improve circulation to the injured area, supporting faster recovery from common pickleball injuries.
• Targeted exercises: Strengthening the muscles around an injury is critical to restoring function and preventing re-injury. Chiropractors often prescribe rehabilitative exercises tailored to the patient’s condition, focusing on rebuilding stability, coordination, and strength in affected areas. Studies from PMC indicate that active rehabilitation combined with manual therapy may lead to improved recovery outcomes compared to passive treatments alone.

Healing from an injury requires a comprehensive approach. Chiropractic care may help by restoring mobility, improving neuromuscular control, and reducing inflammation, allowing for a smoother and more effective recovery. By addressing the root causes of pain and dysfunction, chiropractic treatments may help relieve discomfort and support long-term resilience, helping you return to the court stronger and better prepared to avoid future pickleball injuries.

Stay in the game with proactive care

Pickleball keeps you active, sharp, and engaged, but injuries and chronic pain can take the fun out of the game. The quick pivots, explosive sprints, and repetitive swings challenge your body in ways that require strength, mobility, and proper recovery. Without a plan to keep your body in top shape, minor aches can turn into long-term setbacks, limiting how often and well you can play. Staying on the court long-term is not just about improving your skills—it is about ensuring your body can keep up with the demands of the game.

Your joints, muscles, and nervous system all support every movement on the court. If even one part of that system is not functioning properly, it can throw off your balance, slow your reaction time, and increase your risk of injury. That is why focusing on flexibility, strength, and movement mechanics is as important as perfecting your serve or mastering your footwork. Taking care of your body consistently can help you move with more control, generate power more efficiently, and recover faster after intense matches.

Chiropractic care may be the key to optimizing movement and reducing unnecessary strain on your body. Regular adjustments, soft tissue therapy, and targeted rehabilitation exercises may help improve joint mobility, support better posture, and reduce the likelihood of overuse injuries. When your body moves efficiently, you are less likely to compensate with improper mechanics, which helps prevent strain on your shoulders, knees, and lower back.

The difference between an athlete who stays on the court for years and one who is constantly sidelined often comes down to maintenance. You train to improve your game, but training your body to move correctly is just as important. Chiropractic care may help ensure your body is aligned, your muscles are firing correctly, and your movements are as smooth and controlled as possible.

Whether you are a casual player looking to stay active or a competitor pushing for peak performance, prioritizing recovery and injury prevention can help you play without pain, improve your endurance, and keep pickleball an enjoyable part of your life for years.

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