We did some digging and asked fellow pickleball players about the injuries they’ve faced since hitting the courts—and the results were eye-opening! While pickleball is an absolute blast, it does come with its risks, especially if you skip warm-ups or push yourself too hard.
To help you stay on the court and avoid time on the sidelines, we’ve rounded up the five most common pickleball injuries, how much they hurt, how long recovery takes, and, most importantly, how you can prevent them.
Let’s keep you playing pickleball, not nursing an injury!
1. Plantar Fasciitis
Pain Level: Moderate to severe; sharp, stabbing pain in the heel, especially when you first wake up or after long periods of standing.
Recovery Time: 3 to 6 months with proper care.
Can You Play Through It?: You can play, but it’s not recommended. It may worsen the injury. Consider resting until the pain subsides or becomes manageable.
How to Recover:
- Rest and avoid high-impact activities.
- Use ice packs for 20 minutes, several times a day.
- Stretch your calves and feet regularly.
- Use orthotic insoles or supportive shoes to cushion your foot.
Prevention:
- Wear supportive court shoes with good arch support.
- Stretch your calves and Achilles tendon before and after playing.
- Avoid sudden increases in playing time.
2. Tennis Elbow (Lateral Epicondylitis)
Pain Level: Tennis elbow entails mild to moderate, with soreness or a burning sensation on the outside of the elbow. It usually gets worse with repetitive motions, like swinging a paddle.
Recovery Time: 6 months to a year, depending on the severity and treatment.
Can You Play Through It?: Light play may be possible, but it’s best to rest to avoid making it worse. Playing through it can prolong recovery.
How to Recover:
- Rest and avoid repetitive motions that strain the elbow.
- Use a flex bar or physical therapy exercises to strengthen your forearm muscles.
- Apply ice and use anti-inflammatory medications as needed.
Prevention:
- Use proper technique when hitting the ball to avoid excessive strain on the elbow.
- Strengthen your forearm and wrist muscles with light weightlifting or resistance bands.
- Use a racket or paddle with a comfortable grip to minimize strain on your tendons.
3. Achilles Tendonitis
Pain Level: Ranges from mild to severe, with pain and stiffness along the back of the ankle, especially after physical activity.
Recovery Time: Several weeks to a few months.
Can You Play Through It?: You can, but it’s risky. Pushing through Achilles tendonitis may lead to a rupture, which requires much longer recovery.
How to Recover:
- Rest and avoid strenuous activity that aggravates the Achilles tendon.
- Perform calf stretches and heel raises to strengthen the area.
- Use heel lifts or cushioned shoes to reduce strain.
Prevention:
- Stretch your calves and Achilles tendons before and after playing.
- Avoid sudden, explosive movements, especially if you’re not warmed up.
- Wear supportive shoes with a slight heel lift.
4. Meniscus Tear
Pain Level: Sharp pain in the knee, particularly when twisting or squatting. Swelling and stiffness may occur.
Recovery Time: 4 to 6 weeks for minor tears, or longer if surgery is required.
Can You Play Through It?: Playing through a meniscus tear is not recommended. You risk worsening the tear and may require surgery. It’s best to rest and heal.
How to Recover:
- Rest and ice the knee to reduce swelling.
- For more severe tears, surgery might be necessary, followed by physical therapy.
- Strengthen the muscles around the knee to regain stability.
Prevention:
- Avoid sudden twisting movements during play.
- Warm up properly and perform knee-strengthening exercises regularly.
- Use good-quality shoes with shock absorption to reduce strain on the knees.
5. Shoulder Impingement
Pain Level: Moderate pain during overhead movements, such as smashes or serves. It’s typically felt on the front or top of the shoulder.
Recovery Time: 3 to 6 months, depending on the severity of the injury.
Can You Play Through It?: Light play may be possible, but repetitive overhead motions can worsen the injury. Rest is recommended until pain decreases.
How to Recover:
- Rest the shoulder and avoid overhead movements.
- Physical therapy exercises to strengthen the rotator cuff and improve flexibility.
- Use anti-inflammatory medications or corticosteroid injections if recommended by a doctor.
Prevention:
- Warm up your shoulders thoroughly before playing, not just your legs or arms.
- Strengthen the muscles around the shoulder, especially the rotator cuff, with light resistance exercises.
- Avoid overuse by limiting the number of hard, repetitive smashes.
How to Prevent Injuries in Pickleball: What Most Players Overlook
Let’s be real—too many of us skimp on the basics, and it leads to injuries that could’ve easily been avoided. Stretching for a couple of minutes isn’t enough. Here’s some advice that goes beyond the usual tips:
Warm Up Properly: Most players rush through a quick stretch, but you need at least 10-15 minutes of dynamic stretches. Focus on your ankles, calves, and shoulders—these are hit hardest in pickleball.
Get Serious About Gear: Shoes make all the difference. Many players wear running shoes, but court shoes with side support are a must. Also, don’t be afraid to upgrade your paddle if it doesn’t feel right.
Listen to Your Body—Early: We often wait until pain sets in before backing off. If something feels off, rest before it gets worse. Playing through discomfort is a fast track to being sidelined.
Strengthen, Don’t Just Play: Too often, we rely solely on games to stay fit. Adding a few days of leg, core, and shoulder exercises helps prevent common overuse injuries. A little gym time goes a long way.
Stretch After Every Game: This is the most skipped step! Post-game stretching for 5-10 minutes keeps muscles loose and prevents soreness.
Take Care of Your Body, Stay in the Game
Pickleball is an awesome way to stay active and social, but let’s face it—injuries can sneak up on you if you’re not paying attention. The good news? With some smart habits, you can avoid most of them.
Don’t rush through warm-ups—make them a priority. And, please, stretch after you play! That’s the step most people skip.
