Pickleball Injuries: What’s Common and How to Keep Playing Pain Free

Written By POST Physical Therapy

By: Brendan Weir, PT, DPT

Pickleball is one of the fastest growing sports in the United States.  It is designed for easy participation and is a great way to stay physically and mentally active across the lifespan. Many adults choose pickleball because it allows them to compete, move, and connect without the demands of larger court sports.

Like any sport, however, pickleball places specific demands on your body. Understanding common injury patterns can  help you stay on the court longer and avoid unnecessary aches and pains.

Recent research combining national injury data and clinical sports medicine insights shows that while pickleball injuries are common, most are manageable, non-surgical, and related to how you prepare for play rather than the sport itself.

Want to keep playing pickleball comfortably?
Our physical therapists at POST PT help pickleball players build strength, manage soreness, and stay active long term. Contact us to schedule an evaluation or injury-prevention se

1. Pickleball Is Safe and Beneficial — But Not Effort Free

Pickleball is often viewed as having a lower impact than tennis or squash due to the smaller court and slower ball speed. However, research emphasizes that pickleball still requires frequent acceleration, deceleration, lunging, rotation, and overhead movements, all of which place meaningful demands on the joints and muscles.

This is not a bad thing. These movements are part of what make pickleball such a valuable form of exercise for cardiovascular health, balance, and coordination. The key is making sure you are prepared for them.


2. Most Pickleball Injuries Are Overuse or Load-Related

A nationwide study of over 1,700 players found that approximately 69% reported some form of injury or physical complaint over a 12-month period.

Importantly, more than half of these injuries did not stop players from continuing to play, suggesting they were mild to moderate and often related to soreness or overuse rather than serious trauma.

The clinical review supports this finding, noting that many pickleball injuries are gradual-onset conditions such as tendon irritation, muscle strain, or joint stiffness rather than acute damage.


3. The Most Common Areas Affected

When injuries do occur, they tend to follow predictable patterns across studies.

The most commonly affected regions include:

  • Knee

  • Lower extremity (thigh, leg, and foot)

  • Shoulder

  • Back

  • Elbow

This aligns with the sport’s emphasis on qu


4. Who Tends to Get Injured — and Why

Research highlights that injury risk is influenced more by how and how often people play than by the sport itself.

Factors associated with higher injury likelihood include:

  • Playing three or more times per week without adequate recovery

  • Having fewer years of pickleball experience

  • Rapid increases in play volume

  • Lower attention to warm-up and injury-prevention strategies

Notably, a player’s body weight and the length of individual play sessions were not strong predictors of injury. These conclusions reinforce the use of  smart preparation and recovery strategies to reduce your risk of injury!

5. Playing Through Mild Pain Is Common — and Often Modifiable

Both studies emphasize that many players continue playing with mild pain or stiffness. This does not necessarily mean damage is occurring. In many cases, it reflects a challenge to the capacities of your musculoskeletal system. The opportunity here is early intervention. If players address movement mechanics, strength, balance, and workload early, they can prevent minor issues from becoming persistent problems.

A Simple, Suggested Warm-Up Routine

Because pickleball involves quick changes of direction, reaching, and repetitive movements, taking a few minutes to warm up beforehand can prepare you for those demands.

A warm-up does not need to be long or complicated. The goal is to gradually increase your core temperature, improve your flexibility, and supercharge your nervous system!

General warm-up guidelines:

  • 5–8 minutes total

  • Move through a comfortable, pain-free range of motion

  • Focus on controlled, dynamic movements rather than prolonged static stretching

Example pickleball warm-up:

1. Light cardiovascular warm-up (2–3 minutes)

  • Brisk walking

  • Easy lateral shuffles

  • Marching or light jogging in place

2. Dynamic mobility (3–4 minutes)

  • Arm circles and shoulder rolls

  • Trunk rotations

  • Hip circles

  • Gentle leg swings (forward/backward and side-to-side)

3. Muscle activation (2–3 minutes)

  • Bodyweight squats

  • Forward or lateral lunges

  • Calf raises

  • Light shadow swings to rehearse pickleball-specific movements

Warm-ups like this prepare players for action by enhancing their reflexes and confidence and by breaking a sweat!

Warm-up needs vary based on age, fitness level, injury history, and playing intensity. Players experiencing pain, stiffness, or recurring injuries may benefit from a more individualized warm-up designed by one of our physical therapists here at POST PT!

How Physical Therapy Supports Long-Term Pickleball Health

Physical therapy is not about telling people to stop playing. It is about helping them play longer and with more confidence.

For pickleball players, PT often focuses on:

  • Improving lower-body strength and balance for quick direction changes

  • Building shoulder and trunk capacity for repeated swings

  • Managing weekly play volume and recovery

  • Treating overuse injuries early

Most pickleball-related injuries respond well to nonsurgical care according to a clinical review.

In Summary

Pickleball is a highly beneficial sport that supports physical and mental health across adulthood. Injuries can occur, but they are typically predictable, manageable, and related to training habits rather than the sport being unsafe.

With thoughtful preparation, smart progression, and early support when soreness shows up, most players can continue enjoying pickleball for years.

If you are dealing with pickleball-related pain or want help preventing injuries, our physical therapists at POST PT are happy to help!

Citations

Owoeye OBA et al. Understanding Injury Patterns and Predictors in Pickleball Players: A Nationwide Study of 1758 Participants. Sports Medicine Open. 2025;11:100.
doi:10.1186/s40798-025-00900-2

Massillon D, Anders A, Vitale K. Diagnosis and Management of Common Musculoskeletal Injuries in the Pickleball Athlete. Current Physical Medicine and Rehabilitation Reports. 2025.
doi:10.1007/s40141-025-00499-1









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