Pickleball has taken off across Australia for a reason. It’s social, easy to pick up, and surprisingly addictive. Yet clinics are seeing more players walk in with sore joints and strained muscles, often after what felt like a harmless session.
Here’s the catch. The game may look low-impact, but the body experiences repeated stress from quick direction changes, short sprints, and constant arm movement. When that adds up, injuries follow.
If you’ve ever wondered why something hurts after a game, this guide will help you understand what’s going on and how to stay ahead of it.
What Makes Pickleball Hard on the Body?
Pickleball sits in a tricky middle ground. It’s not as intense as tennis, but it still demands:
Fast reflexes
Repetitive arm swings
Sudden stops and pivots
Most injuries don’t happen in one moment. They build over time, especially if recovery, technique, or support is lacking.
Most Common Pickleball Injuries and Why They Happen
Elbow Pain from Pickleball
- A sore elbow after playing is one of the most frequent complaints. It’s often linked to overuse of the forearm muscles and tendons.
What causes it:
Repetitive gripping of the paddle
Poor swing mechanics
Playing too often without rest
What to notice:
Pain when lifting or gripping
Tenderness on the outer elbow
Reduced strength in your hand
This type of strain is similar to tennis elbow and is well documented in racquet sports medicine.
Knee Injuries During Pickleball
Your knees take a lot of load when you lunge, stop suddenly, or shift direction.
Common problems:
Patellar tendon irritation
Minor ligament strain
Joint stiffness after play
Early signs:
Pain when bending or climbing stairs
Swelling after activity
Feeling unstable during movement
Wearing a knee support brace can help improve joint alignment and reduce stress during play, especially if you’ve had previous issues.
Ankle Sprains and Foot Fatigue
Quick footwork is part of the game, but it increases the risk of rolling your ankle, particularly on hard courts.
Risk factors:
Inadequate footwear
Fatigue affecting balance
Poor landing technique
Helpful support:
Shock absorption plays a key role here. Heel pad shoe inserts can reduce impact forces and improve comfort, especially during longer sessions.
Shoulder Strain and Overhead Stress
Shoulder discomfort usually develops gradually. Repeated overhead shots and fast swings can irritate the rotator cuff.
Symptoms Include:
Pain when raising your arm
Weakness in the shoulder
Tightness after playing
Sports injury research consistently shows that poor shoulder mechanics and lack of strength increase the risk of these issues.
Lower Back and Core Fatigue
- Twisting for shots and reaching low balls puts pressure on your lower back and core muscles.
What contributes:
Weak core muscles
Poor posture during play
Overreaching for shots
In some cases, players with underlying abdominal strain may benefit from added support like testicular hernia support, which helps reduce pressure during movement.
How to Prevent Pickleball Injuries
Staying injury-free is less about luck and more about habits.
Warm Up Properly
A proper warm-up improves blood flow and prepares your joints. Aim for at least 10 minutes of:
Dynamic stretching
Light jogging
Arm and shoulder mobility drills
Build Strength Where It Counts
Stronger muscles reduce strain on joints. Focus on:
Forearms for grip strength
Quadriceps and hamstrings for knee support
Core muscles for balance and stability
Use Supportive Gear
The right equipment can make a noticeable difference:
Braces for joint stability
Cushioned inserts for impact reduction
Well-fitted shoes for grip and balance
During recovery phases, aids for walking can also help reduce pressure on injured areas.
Pace Your Play
More games don’t always mean better performance. Rest days allow tissues to recover and adapt.
What Should You Do If You Get Injured During a Game?
Acting quickly can prevent a minor issue from becoming serious.
Immediate steps:
Stop playing straight away
Apply ice for 15 to 20 minutes
Rest the affected area
Avoid putting weight or strain on it
If symptoms continue for more than a few days, it’s wise to consult a healthcare professional.
Recovering from Shoulder or Joint Pain Caused by Pickleball
Recovery should be gradual and structured.
Start with Gentle Movement:-Light stretching and mobility exercises help maintain joint function without adding stress.
Rebuild Strength Slowly:- Introduce strengthening exercises once pain reduces. Controlled movements are more effective than rushing back.
Use Support During Healing:- Braces, compression wear, or inserts can provide stability and reduce strain while you recover.
Give It Time:- Returning too early often leads to re-injury. A short break now can save weeks later.
Also Read:- Netball Injuries in Australia Prevention and Support | Guide
Final Thoughts
Pickleball is meant to be enjoyable, not something that leaves you dealing with ongoing pain. The reality is simple. Most pickleball injuries are preventable with the right approach. Pay attention to your body, invest in proper support, and don’t ignore early warning signs. Small adjustments today can keep you playing comfortably for years to come.
Disclaimer
The information provided in this Bodyassist blog is intended for general informational purposes only. We do not offer medical advice under any circumstances. A medical professional must be consulted for any advice, diagnosis, or treatment of health-related issues. Reliance on any information provided is solely at your own risk. The author will not be held responsible for any misuse of this information. No guarantees are made either expressed or implied. If you need clarification on any information presented here, please seek medical advice before using any suggested product.
FAQs
Q. Why does my elbow hurt after playing pickleball?
Ans. It’s usually due to repetitive strain on the forearm tendons, similar to tennis elbow, caused by frequent paddle use.
Q. What are the most common injuries in pickleball players?
Ans. Elbow pain, knee strain, ankle sprains, shoulder issues, and lower back discomfort are the most commonly reported.
Q. How can I prevent knee and ankle injuries while playing pickleball?
Ans. Use proper footwear, strengthen your leg muscles, warm up well, and consider supportive gear like braces or inserts.
Q. What should I do if I get injured during a pickleball game?
Ans. Stop playing, apply ice, rest the area, and seek professional advice if pain or swelling persists.
Q. How do I recover from shoulder or joint pain caused by pickleball?
Ans. Focus on rest, gentle mobility work, gradual strengthening, and use supportive products to reduce strain during recovery.