woman in pickleball stance with arrows pointing to common injury areas
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Does Pickleball Hurt Your Knees?

Have you heard how fun pickleball is yet?  Did you go out with some friends and give it a try, only to come home and think “Geeze Louise, my knees are hurting!”? For the uninitiated, pickleball may seem like an easy game, but this fast-paced paddle sport is a great workout for people of all ages—especially if you are looking for an alternative to tennis. After your first weekend of play you might be thinking, “Is pickleball bad for your knees?”   As with any sport, there is always the risk of injury, but let me help you with some tips to avoid the most common pickleball injuries.

Why Am I So Sore After Playing Pickleball?

Listen, pickleball is amazing fun. It’s fast-paced, it’s energetic, and it moves quickly.  It’s also appealing to people of all ages, including those of us who are middle-aged and have maybe been sedentary for a few years.  One of the biggest reasons for pickleball injuries is simply overdoing it.  

I’ve often heard (from myself and others) that pickleball was so much fun for the first game that you go back for more the next day and the next day and the next.  If you haven’t been doing any type of exercise before this your body is telling (screaming) you “Whoah! Hold up! I don’t know what’s happening.”  Listen to your body.  

You will most likely feel extra soreness in your knees, shoulders, and ankles after playing pickleball as these are the joints getting used the most.  

husband and wife having fun playing pickleball with woman watching in background

Most Common Pickleball Injuries

Pickleball is a fun and relatively easy sport to pick up, which may explain its recent explosion in popularity. Hand in hand with this explosion in popularity is also an increase in doctor and emergency room visits due to pickleball injuries. 

The most common injuries associated with pickleball are strains and sprains. The rotator cuff and the knees are particularly vulnerable to pickleball injuries due to the repetitive motions involved in serving, volleying, and pivoting quickly. Other common injuries include tennis elbow, carpal tunnel syndrome, and Achilles tendinitis.

woman in pickleball stance with arrows pointing to common injury areas

Is Pickleball Bad for Your Knees? 

Complaints of knee soreness or an injury after pickleball are common.  Pickleball is a lower impact than tennis but there is a lot of pivoting, bending, extending, and sudden moves in multiple directions.  If your knees are not strong enough to withstand this fast action, you may end up with a pickleball knee injury. 

man holding red inflamed knee after pickleball

Is Pickleball Bad for My Shoulders?

Just like knee injuries from pickleball, shoulder injuries are due to extension, bending, and sudden movements during volleying and serving. It’s easy to just stretch a bit too far to reach a ball or to save a play. 

Your rotator cuff essentially holds your shoulder together and allows for a full range of motion.  When your rotator cuff becomes irritated and injured, you experience pain, weakness, and inability to fully use your shoulder. 

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Woman straining to hit pickleball

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How Should I Treat Pickleball Injuries?

If you are in the unfortunate position of experiencing an injury from pickleball, take some time off to rest.  Minor strains or sprains can be treated at home with basic first aid, ice, and ibuprofen (check with your doctor – this is not medical advice).

If you experience severe pain, swelling, or loss of movement,  it is important to consult a doctor.  The last thing you want to do is ignore the injury, continue playing pickleball, and hurt yourself more seriously. 

pickleball equipment with backpack and water bottle with tips to prevent injuries

 How to Prevent Pickleball Injuries

Better than using ice on your joints after a game of pickleball, is to prevent the injuries altogether.  There are several things you can do to increase your pickleball safety. 

Warm-Up Before Playing Pickleball

First, it’s important to warm up and stretch before playing.  A light jog or a few minutes of jump rope are great ways to get your blood flowing and your muscles warmed up. 

Do a few stretches to loosen up your joints and work out any stiffness before you begin playing.  Pay special attention to your elbows, shoulders, knees, and ankles. 

Best Shoes for Pickleball

Second, be sure to wear proper footwear. Beginner pickleball players often make the mistake of thinking they can wear any old shoe on the court.  Keep in mind, though, how many starts, stops, and lateral movements you will be making. 

Wearing the wrong shoes can lead to pickleball injuries, so it is important to choose a shoe designed for the sport. Pickleball shoes should have good traction to prevent slipping, and they should also provide support for the ankles and knees. In addition, pickleball shoes should be comfortable and lightweight, so they won’t slow you down on the court. Avoid running shoes as they don’t provide enough support for side-to-side movements. 

If you’re just starting with pickleball, it’s a good idea to buy a pair of pickleball shoes specifically designed for beginners. These shoes will provide the support and traction you need to play safely and effectively. As pickleball increases in popularity so does the number of pickleball shoes on the market.

Note: If you already have a favorite style of pickleball shoe, drop it in the comments so others can benefit from your experience.

Have the Right Pickleball Equipment

Third, use the correct equipment. Paddle weight, size, and material can make a difference, especially for your elbows and shoulders.  The court surface can also make a big difference in your risk of injury.  There are beginning pickleball kits that are affordable and readily available. 

backpack, water bottle, pickleball paddles and wiffle ball on pickleball court

Strengthening Exercises

If you have been sedentary or getting minimal exercise, it’s important to strengthen your muscles and joints before a fast-paced sport like Pickleball.  Go out and play a game but then spend the next few days stretching, walking, and doing other exercises that will build your muscle strength to support your joints. If you’re like me and heading into middle age, it’s important to spend this time caring for our bodies so we can keep having fun with pickleball and other sports for several decades!

woman using dumbbells for strengthening exercises

Pickleball is a popular and fun sport that is played with a paddle and a ball. The game can be played singles or doubles, and it is similar to tennis. Pickleball is a great way to get exercise without the drudgery of going to the gym. It can be enjoyed by people of all ages. As with any sport, there is always the risk of injuries—particularly strains and sprains in the shoulders, knees, and ankles.

To minimize your risk of injury, be sure to warm up before playing, wear proper footwear, use the correct equipment, and listen to your body for signs of pain or discomfort. With these precautions in place, you’ll be able to enjoy pickleball for years to come!

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