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This post was written by Dr. Kyle Carlson, Orthopedic Surgery, OrthoNortheast and Lindsay Neff, NP, PPG – Orthopedics, Warsaw and Goshen.
Pickleball has quickly become one of the most popular sports in the country, attracting players of all ages with its fast pace, simple rules and social atmosphere. Whether you're a seasoned athlete or just picking up a paddle for the first time, chances are you've seen or heard of this dynamic sport taking over parks, gyms and community centers. However, with its rapid rise in popularity comes a corresponding rise in injuries, especially among older adults. If you're one of the many jumping on the pickleball bandwagon, here's what you need to know to stay healthy and in the game.
Why is pickleball so popular?
Part of pickleball's appeal lies in its accessibility. Combining elements of tennis, badminton and ping-pong, the game is easier on the joints than many traditional racquet sports. Smaller courts mean less running, and its quick-to-learn nature makes it approachable for beginners. It is also a great cardiovascular workout with lower impact. This advantage makes it especially attractive to older adults looking for a fun and social way to stay active. However, this demographic is also the most prone to injury.
Most common pickleball injuries
From an orthopedic perspective, we're seeing a noticeable increase in pickleball-related injuries. Many of these result from repetitive movements, poor preparation or falls. Soft tissue injuries such as ankle sprains, calf or Achilles strains, and hamstring pulls are especially common.
Overuse injuries are another concern, with many players developing rotator cuff tendinitis, tennis elbow or knee pain related to cartilage wear and tear. Fall-related injuries such as wrist fractures, shoulder dislocations and hip injuries are also prevalent. The rapid lateral movements and quick stops required in the game often lead to awkward landings and joint stress, particularly on the shoulders, knees and ankles.
Why are older adults more vulnerable?
As we age, our bodies naturally undergo changes that increase the risk of injury. Muscle mass and flexibility tend to decrease, reaction times slow down, and many individuals face conditions like osteoporosis or arthritis that compromise joint stability and bone strength. Prior surgeries, such as joint replacements, or degenerative issues like rotator cuff tears, also contribute to a higher risk of strains, sprains or fractures.
Injury prevention tips
The good news is that most pickleball injuries are preventable with some simple habits.
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Start each session with a proper warm-up that includes 5 to 10 minutes of light cardio, such as walking or jogging, followed by dynamic stretches like leg swings, arm circles and torso twists.
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After playing, include static stretching to maintain flexibility.
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Footwear is important. Be sure to wear proper court shoes that provide lateral support. Avoid running shoes, which can increase your risk of ankle injuries. If you have a history of joint instability, consider wearing braces for added protection.
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Using a paddle with the right grip size can also help prevent wrist or elbow strain. Check out this post for more ways to improve your grip strength.
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Know your limits and avoid chasing balls that are out of bounds. Focus on balance and controlled footwork.
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Stay hydrated and take breaks to avoid overexertion, especially in warm weather.
When to seek medical attention
Some muscle soreness after playing is normal, but it's important to know when to consult a medical professional. Early intervention can significantly improve recovery outcomes. If you experience any of the following symptoms, it’s important to schedule a visit with an orthopedic specialist:
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Persistent swelling
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Sharp joint pain
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A popping sensation
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Joint instability
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Numbness
Treatment and recovery
Most minor pickleball injuries can be managed at home using the RICE method: rest, ice, compression and elevation. Over-the-counter anti-inflammatory medications are often helpful. Physical therapy is also an effective way to restore strength and mobility.
In more serious cases, such as ligament tears or fractures, treatment may include bracing, injections or surgery. With proper care, many players return to the court within 4 to 12 weeks, depending on the severity of the injury. Patience is key. Do not rush your return and focus on proper reconditioning.
Playing safely with existing joint issues
If you're dealing with preexisting joint issues like knee arthritis or shoulder problems, you can still enjoy pickleball by making a few adjustments.
Doubles matches require less movement than singles. You can also reduce the intensity by using softer balls or playing at a slower pace. Wearing joint supports or orthotics and working with a physical therapist can help manage discomfort and prevent further injury.
Final Takeaway
The bottom line is this: listen to your body. Pain is a signal that something needs attention. Pickleball is a fantastic way to stay fit, social, and mobile well into your later years. By preparing properly, playing smart and respecting your physical limits, you can continue enjoying the game safely and avoid ending up on the sidelines.
Experiencing pain or recovering from a pickleball injury?
To schedule orthopedic care, call the Parkview Ortho Care Navigation team at 260-266-4005.
