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Most Common Pickleball Injuries and How to Prevent Them

Pickleball has rapidly become one of the fastest-growing sports across all age groups — especially among adults over 40. Its fast pace, quick lateral movements, and engaging gameplay offer fantastic cardio and fun. But with its rise in popularity, there’s also been a noticeable increase in pickleball-related injuries.

In this blog, Dr. Abhishek Chaturvedi, a leading Orthopedic Surgeon in Malad, breaks down the most common pickleball injuries, why they happen, and how you can prevent them — so you can stay on the court, not in the clinic.

Unlike sports that players may have trained for since childhood, many people take up pickleball later in life — sometimes without proper warm-ups, footwear, or joint conditioning. Combine that with high-impact, stop-start movements and repetitive stress, and injuries can quickly pile up.

Let’s take a closer look at the injuries most frequently seen in players:

1. Ankle Sprains and Twists

Cause: Quick directional changes and sudden stops can cause players to roll their ankle, especially if the court is slippery or the footwear lacks proper grip.

Prevention Tips:

  • Wear supportive, non-slip court shoes.
  • Strengthen your ankle muscles with balance exercises.
  • Avoid playing on uneven or cracked courts.

2. Shoulder Tendinitis and Rotator Cuff Strain

Cause: Repeated overhead shots and serves can lead to overuse of the shoulder muscles, particularly the rotator cuff.

Prevention Tips:

  • Warm up with arm circles and stretches before every game.
  • Don’t overplay — give your muscles time to recover between matches.
  • Include shoulder-strengthening exercises in your fitness routine.

3. Pickleball Elbow (Lateral Epicondylitis)

Cause: Similar to tennis elbow, this condition results from repetitive wrist and forearm motion, leading to inflammation in the tendons.

Prevention Tips:

  • Use proper technique and avoid excessive wrist flicking.
  • Use a paddle with a comfortable grip size.
  • Stretch your forearms regularly.

4. Knee Injuries (Strains, Meniscus Tears, or Patellar Pain)

Cause: Sudden lunges, awkward landings, and repetitive bending can stress the knee joint.

Prevention Tips:

  • Strengthen your quadriceps and hamstrings.
  • Use knee braces or sleeves if you have a history of knee pain.
  • Practice proper footwork to reduce pressure on the knees.

5. Lower Back Strain

Cause: Quick twists, poor core stability, and bending without proper posture can result in back strain.

Prevention Tips:

  • Stretch your back and hips before playing.
  • Strengthen your core with planks and mobility exercises.
  • Avoid overreaching for shots — protect your posture.

6. Falls and Fractures

Cause: Tripping while running backward, poor balance, or overreaching can lead to painful falls — sometimes causing wrist, hip, or even spine fractures.

Prevention Tips:

  • Work on agility and balance training.
  • Know your limits — don’t overcommit to unreachable shots.
  • Stay alert and wear court-specific footwear for better traction.

If you experience persistent pain, swelling, or limited mobility after a game, don’t ignore it. Early intervention can prevent minor injuries from becoming chronic.

According to Dr. Abhishek Chaturvedi, a trusted Orthopedic Surgeon in Malad, timely diagnosis and rehabilitation are key to a safe return to the court. Whether it’s a sprain, tendinitis, or ligament tear — expert care ensures faster recovery and long-term joint health.

🕐 Always warm up for 5–10 minutes before playing.

👟 Invest in good shoes with lateral support.

💧 Stay hydrated — dehydration can increase cramping and fatigue.

🧘‍♂️ Do regular stretching and strengthening exercises, especially for your core and lower limbs.

🧊 Use ice and rest if you feel sore after a session.

Pickleball is an incredible way to stay active, social, and competitive — no matter your age. But like any sport, it comes with risks. By understanding the most common pickleball injuries and taking proactive steps to avoid them, you can continue enjoying the game safely.

If you’re dealing with recurring pain or recovering from a pickleball injury, consult with Dr. Abhishek Chaturvedi, a highly experienced Orthopedic Surgeon in Malad, for expert diagnosis and a personalized treatment plan.

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