Everything To Know About Pickleball Injuries and How to Prevent Them (2024)

Pickleball has a reputation for being a casual sport, but it can be intense because it requires reactive and sudden movements. Many of its players are older adults, and sports injuries are common.

Some pickleball injuries are considered chronic and occur because of overuse and repetitive pounding on a hard surface. This includes plantar fasciitis and heel contusions in the foot and the straining and spraining of the shoulder, including rotator cuff injuries and muscle strains.

Additional common pickleball injuries are elbow, wrist, and hip fractures, Achilles tendon injuries, and knee injuries, such as medial collateral ligament (MCL) strains and sprains.

Pickleball is a fast-growing sport that blends tennis, table tennis, and badminton strategies, movements, and skills. It is played with a flat paddle that looks like an oversized table tennis paddle and a lightweight holed plastic ball that is just a little bigger than a tennis ball.

The article will discuss common pickleball injuries and how to prevent them.

How Does Pickleball Cause Injuries?

A 2020 study estimated that 19,000 pickleball sports injuries require emergency department treatment yearly in the United States. It also found that 90% of pickleball injuries were in people over age 50, with no differences between sexes. The most common injuries were sprains, strains, and fractures. Most of the injuries were in the upper or lower extremities.

Pickleball is believed to be a low-impact sport. However, it can be hard on the body, especially for older adults, people with low fitness levels, and those with preexisting health conditions. It might be more demanding on the body if you do not warm up before playing or cool down afterward.

Pickleball can be hard on joints. The repetitive swinging, bending, and twisting can lead to elbow and knee pain, fractures (bone breaks), and muscle and tendon injuries. If you are someone who plays frequently, the motions may catch up to you over time. But if you are playing casually and being careful, it is unlikely that pickleball will put severe stress on joints.

If you are new to pickleball, you may not be familiar with the movements of the sport and may be at risk for injury. Poor technique and lack of preparation could stress joints and lead to injuries. Poor techniques include incorrect foot movement, jumps, and swinging.

Older players with bone conditions, including arthritis and osteoporosis, might be at an increased risk for a pickleball injury. Many older adults enjoy pickleball, but they have joint problems and reduced flexibility, which makes them more vulnerable to joint, muscle, and tendon injuries.

One 2021 cross-sectional descriptive study looked at 2010 to 2019 data from the U.S. Consumer Product Safety Commission’s (CPSC) National Electronic Injury Surveillance System (NEISS) and found the number of pickleball injuries in people over 60 had been increasing through those years. In this study, researchers found that over 85% of pickleball injuries were in people aged 60 and over.

Most Common Pickleball Injuries

Pickleball injuries include acute and chronic injuries. Both require medical attention and proper management to ensure you heal and continue enjoying pickleball safely.

Acute injuries occur suddenly due to a specific incident, such as a fall or an unexpected movement. Examples include a wrist or ankle sprain or a fracture.

A chronic use injury can occur over time due to repetitive stress and overuse of muscles and joints. Examples of chronic injuries are tendonitis or a stress fracture.

Some kinds of acute and chronic pickleball injuries are more common than others. These include:

• Rotator cuff injuries: The most common rotator cuff injuries are tendonitis, bursitis, and muscle and tendon tears. They can occur because of powerful overhead motions while playing pickleball.The rotator cuff consists of four muscles whose tendons join at the shoulder. It is used to lift and rotate the arms.
• Knee injuries: Knee injuries are common in pickleball players and include sprains and strains, patellar tendonitis, meniscus tears, and ligament tears. These injuries occur because of the sudden stops, pivots, and jumps required while playing pickleball. Pickleball might also aggravate arthritic knees and lead to pain and inflammation (swelling and irritation caused by the body's response to an infection or injury).
• Wrist and elbow injuries: Tennis elbow and wrist strains can occur due to repetitive motions, such as gripping and swinging. These conditions are characterized by pain and inflammation.
• Pickleball elbow: This injury is a common complaint among pickleball players. It is a type of tendinitis that causes elbow and arm pain and limits your ability to use your wrist and fingers. Medically, it is called lateral epicondylitis and is caused by overuse of the forearm muscle due to improper technique.
• Ankle and foot injuries: Ankle and foot injuries in pickleball result from quick movements, sudden stops, or incorrect landing. An ankle injury will cause pain and swelling of the affected ankle. Plantar fasciitis (heel pain) can also occur in people who participate in pickleball and result from repetitive movements. It can cause sharp and stabbing pain in the heel. Due to repetitive movements, pickleball can also increase the risk of an Achilles tendon injury. The Achilles tendon is the strong tendon at the back of the heel that connects the calf muscles to the heel.

How to Prevent Pickleball Injuries

Despite the high percentage of injuries in older adults, pickleball is generally safe for most older adults to play. However, being mindful of your physical health and injury risks is essential.

Proper technique, preparation, and warm-up can help avoid pickleball injuries and allow anyone, including older adults, to enjoy the sport safely.

Ways to protect yourself from a pickleball injury include:

• Proper warm-up: Stretching before getting on the pickleball court is vital. Your warm-up should take between five and 10 minutes and include lunges, moving the arms in wide circles, and knee lifts. Don’t forget your cool-down exercises after your match is over.
• Listen to your body: Remember to listen to your body and rest when needed for any activity, especially one new to you. Breaks are essential for everyone and can reduce the risk of injury. Be mindful of how much you are doing to avoid an overuse injury. Overuse injuries can occur if the body has not had enough time to get used to an activity.
• Proper equipment: This includes the right paddle and shoes. Pickleball is played with a paddle that has a leatherlike grip. Different grip sizes are available, and it is crucial to find one that is the most comfortable. Supportive sneakers are key for foot and ankle support and should be comfortable and secure to prevent falls or injury from sudden and swift movements.
• Bring up your cardiovascular reserve: Cardiovascular reserve is the difference between your peak heart rate and your resting rate. You can bring up your cardio reserve and support your pickleball time by doing additional activities when not playing pickleball. Exercises can include swimming, running, or biking. Strength training can also reduce your risk for pickleball injuries.
• Stay hydrated: Hydration is essential regardless of your exercise activity. Drink enough fluids throughout your day, and do not wait until right before a pickleball match to start drinking.

When to See a Healthcare Provider

If you experience a minor pickleball injury, treat the affected area with ice, rest, and nonsteroidal anti-inflammatory drugs (NSAIDs), such as Advil and Motrin (ibuprofen) or Aleve (naproxen).

If you experience a bone break, seek urgent medical care. If you have pain and inflammation in a muscle or joint area lasting two or more weeks, contact a healthcare provider or a sports medicine provider for an accurate diagnosis and treatment.

Summary

As pickleball gains popularity, players need to understand the game's basic techniques, physical demands, and common injuries. Most pickleball injuries are overuse injuries, but other serious injuries, including broken bones, can also occur.

Some people are at a higher risk for injuries, including older adults and people with bone and joint conditions. You can prevent pickleball injuries with proper preparation, including warming up and cooling down, having proper equipment, pacing yourself, staying hydrated, and building up a cardio reserve.

If you have a bone break or pain and inflammation that lasts longer than a couple of weeks, you should seek medical attention. A healthcare provider can diagnose you and treat the cause of your symptoms.