Common Pickleball Injuries and How to Prevent Them

Pickleball has exploded in popularity over the past few years — not just among retirees, but across all age groups. With its easy-to-learn rules, compact court size, and exciting pace, it’s become a favorite for those seeking a fun, social, and competitive way to stay active.

But as with any physical activity, especially one involving quick reflexes and repetitive motions, pickleball carries a risk of injury. The most common trouble spots? The elbow, thumb, and shoulder — areas that take a beating from repeated swings, fast volleys, and sudden changes in direction. Whether you’re a seasoned player or just getting into the game, understanding these common injuries is key to staying pain-free on the court.

In this article, we’ll walk through three of the most frequent pickleball-related injuries, how they happen, and — most importantly — how to prevent them. With the right knowledge and gear—including supportive pickleball shoes for women that offer excellent stability and comfort—you can protect your body, extend your playing years, and enjoy the game you love without setbacks.

1. Tennis Elbow (Lateral Epicondylitis)

Tennis elbow isn’t just for tennis players — it’s one of the most frequent injuries in pickleball due to repeated stress on the forearm extensor tendons. The quick flicks and powerful backhands common in pickleball can gradually inflame the tendon insertion at the outer elbow, leading to pain that lingers well after the game is over.

Common symptoms:

• A sharp or burning pain on the outer part of the elbow
• Weakened grip strength when holding objects
• Discomfort during wrist extension or when lifting light items (like a coffee mug)

Prevention tips:

• Warm up properly: Include gentle wrist circles, shoulder rolls, and active forearm stretches before you start playing.
• Strength training: Focus on eccentric forearm exercises like slow wrist curls and reverse curls to build tendon resilience.
• Check your grip: Using an incorrectly sized grip or gripping too tightly can overload the forearm tendons. Ensure your paddle’s handle fits your hand comfortably.
• Pace yourself: Rest days and proper scheduling can prevent overuse. Avoid playing consecutive days if soreness is present.
• Consider a brace: A supportive tennis elbow brace or counterforce strap can help reduce strain during activity and minimize further tendon aggravation. It won’t cure the problem, but it can improve comfort and allow better participation during healing phases.
  

2. Thumb Sprains and Overuse Injuries

Repeated gripping and sudden paddle movements can overextend or stress the ligaments in the thumb, especially the ulnar collateral ligament at the base joint. This type of injury, often referred to as a mild version of “gamekeeper’s thumb,” is increasingly common in casual and competitive pickleball players alike.

Signs to watch for:

• Tenderness or pain near the base of the thumb, especially with pressure
• Localized swelling or bruising
• Weakness or discomfort when pinching or grasping

Prevention tips:

• Improve paddle ergonomics: Use cushioned, non-slip grips to reduce jarring forces during hits and ease strain on the thumb.
• Switch up your grip: Avoid holding the paddle the exact same way every time. Small grip changes can distribute pressure more evenly across your hand.
• Listen to your body: Take a break at the first sign of discomfort. Ignoring early pain can lead to more significant ligament damage.
• Stabilize with support: A thumb spica splint can be worn during activity to protect and stabilize the joint. It’s especially helpful for players recovering from injury or those prone to recurring strain.
  

3. Shoulder Strain and Rotator Cuff Issues

Fast-paced overhead swings and awkward stretches to reach low shots can overwork the rotator cuff — a group of muscles that stabilize the shoulder joint. While not always severe, shoulder injuries can be stubborn and may progressively worsen if left unaddressed.

Symptoms include:

• Dull, persistent ache in the front, side, or top of the shoulder
• Difficulty lifting your arm overhead, particularly in the morning
• Weakness or instability when swinging or reaching

Prevention tips:

• Build strength gradually: Incorporate rotator cuff and scapular stabilization exercises with resistance bands — like external rotations and wall slides.
• Prioritize mobility: Maintain shoulder flexibility with stretches like cross-body arm pulls and doorway chest stretches.
• Watch your form: Poor technique or posture can increase injury risk. Seek coaching or video feedback to ensure you’re not overcompensating with your shoulder.
• Know when to rest: Shoulder fatigue can lead to compensatory movements that put you at risk for injury. If your form starts to suffer, it’s time to stop.
• Use light support if needed: Kinesiology tape or soft shoulder braces can offer mild support during play, though they shouldn’t replace proper rehab or assessment.
  

General Tips to Stay Injury-Free

Prioritize warm-ups and cool-downs
Jumping straight into gameplay without preparing your body increases the risk of muscle strain and joint injury. Spend at least 5–10 minutes doing dynamic stretches — like arm circles, shoulder rolls, gentle torso twists, and light jogging or shadow swings. After your session, switch to static stretching to help release muscle tension and support recovery.

Stay hydrated throughout the day
Even mild dehydration can affect muscle function and joint lubrication. Dehydrated tissues are more prone to fatigue, inflammation, and cramping. Drink water consistently before, during, and after play — especially in warmer weather or longer sessions. Electrolyte-rich beverages may be helpful during intense games.

Incorporate cross-training into your weekly routine
Pickleball primarily uses specific muscle groups and movement patterns, which can lead to overuse if not balanced with complementary training. Add strength training for your shoulders, core, and legs at least twice a week, and include mobility exercises like yoga or foam rolling. This variety builds full-body resilience and reduces repetitive stress.

Listen to your body’s signals
Don’t ignore discomfort, especially if it recurs or worsens over time. A mild ache could be your body warning you before a more serious injury develops. Taking rest days, modifying your technique, or wearing support gear early can make all the difference. When in doubt, consult a healthcare professional rather than pushing through the pain.

Final Thoughts

Pickleball is a great way to stay active, social, and engaged — but like any sport, it carries physical demands. The key to long-term enjoyment is injury prevention through awareness and preparation. By recognizing the early warning signs of strain and prioritizing warm-up routines, supportive gear, and recovery habits, you’re not just protecting your body — you’re also preserving your ability to play the game you love.

If you’re currently dealing with persistent elbow, thumb, or shoulder pain, it’s important to seek evaluation from a qualified healthcare provider or physiotherapist. They can help you understand the underlying cause and guide you through safe, effective recovery options.

Remember, with a bit of planning and care, most overuse injuries can be avoided or managed. Use the right tools, pace yourself, and play smart — so you can stay competitive, confident, and pain-free on the court.