Stay in the Game: Preventing and Treating Pickleball Injuries

Approximately 19.8 million Americans play pickleball. The paddle-based sport is fun and exciting, but because it’s easy to learn and fast-paced, it also increases the risk of injuries, like sprains, strains, and fractures. Between 2020 and 2022, emergency department visits for pickleball-related injuries increased by nearly 91%. Considering these numbers, it’s essential to know how to protect yourself.

At Palm Beach Pain Institute in Delray Beach, Florida, board-certified pain management physician Marcie Merson, MD, regularly counsels patients on pickleball safety. Here, we highlight common pickleball injuries, discuss prevention strategies, and explain what to do if you suffer an injury while on the court.

Common pickleball injuries

Pickleball players are especially susceptible to specific injuries due to the dynamic movements involved, such as swinging, serving, and shuffling from side to side. These injuries include:

• Ankle sprains and strains
• Tennis elbow (also called pickleball elbow), which is a type of tendon inflammation
• Shoulder strain or tendonitis
• Knee pain from twisting and pivoting
• Lower back pain

It’s important to note that many pickleball injuries are minor and can be treated safely at home. However, without the correct precautions, minor injuries can turn into long-term problems, affecting mobility and quality of life. 

Tips for preventing pickleball injuries

The good news is that pickleball injuries aren’t something that has to happen. Preventive measures can go a long way toward lowering your risk. Here are a few simple tips:

Warm up and stretch

Before taking the court, set aside 5-10 minutes to stretch your muscles and warm up your body temperature. Dynamic movements, such as faux jump roping, high knees, and arm circles, help loosen muscles, increase flexibility, and prepare your body for play.

Stay in shape

Many people rush into pickleball without taking time to prepare their bodies. If it’s been several months (or even years) since you last worked out, ease into the activity. Instead of immediately scheduling a pickup game, start with light cardio, stretching, and basic strength training to build endurance and stability. This slow buildup can help set you up for success.

Wear proper footwear

Pickleball involves a lot of running, pivoting, and side-to-side movements. Make sure you wear comfortable, well-fitting shoes that support your feet and ankles. Tie them tightly and avoid Crocs, sandals, or flip-flops that can cause you to twist your ankle. 

Practice proper technique

Activities like swinging and serving might seem easy at first glance, but they involve various muscle groups and can quickly take a toll. If you’re new to the sport, we recommend working with a trainer who can teach you the proper technique to reduce the risk of overuse. 

Do not overdo it

Many people find that pickleball isn’t super strenuous, but that doesn’t mean you should do it every day. Be sure to work breaks into your schedule, at least every three or four days. Likewise, listen to your body. If something feels painful, don’t push through it. Take a timeout, drink some water, and give your body time to heal.

How to treat pickleball injuries

Pickleball injuries can happen even if you follow all the recommendations above. Here’s what to do if you have any of these experiences:

• RICE method. Recommending rest, ice, compression, and elevation for musculoskeletal injuries, such as sprains and strains, helps reduce swelling, ease pain, and support the healing process.
• Over-the-counter (OTC) pain medication. Most pickleball-related aches and pains respond well to anti-inflammatory medication such as ibuprofen and naproxen.
• Physical therapy (PT). More serious pickleball injuries may require a PT regimen, which may include stretches, strengthening exercises, and manual therapies to promote healing and reduce pain.

These steps can help you return to the court safely and reduce your risk of long-term, chronic injuries.

Schedule treatment for a pickleball injury

Don’t wait to contact us if you’re concerned about a more serious pickleball injury. If you exhibit severe pain, swelling, or difficulty moving, we can determine the underlying cause and recommend personalized treatments. Schedule an appointment today by calling our office at 561-499-7020 or booking online.