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Master the game by preventing the most common pickleball injuries like a pro

In this detailed article, we will explore the top 5 most common pickleball injuries and provide expert advice on how to prevent them. Whether you’re a seasoned player or new to the sport, understanding these injuries and implementing preventive measures will help you stay injury-free and enjoy the game to the fullest, and at the very end, we will give an insight on acupuncture treatment for pickleball injuries.

  • Pickleball has gained immense popularity in recent years, attracting players of all ages and skill levels. However, like any sport, pickleball carries the risk of injuries. Being aware of the most common pickleball injuries and taking proactive steps to prevent them is crucial for your well-being on the court. In this article, we will delve into the top 5 injuries seen in pickleball players and offer valuable insights on how to avoid them.

Ankle Sprains: Protecting Your Foundation

  • Ankle sprains are one of the most prevalent injuries among pickleball players. The sudden lateral movements, quick pivots, and abrupt changes in direction can put immense stress on the ankle joints, leading to sprains. To prevent ankle sprains, it is vital to wear supportive footwear that provides stability and ankle protection. Investing in high-quality pickleball shoes with good ankle support can significantly reduce the risk of sprains.

Additionally, performing ankle-strengthening exercises and warming up properly before playing can help fortify the surrounding muscles and ligaments.

Shoulder Strains: Strengthening for Stability

  • The repetitive overhead motions involved in pickleball can lead to shoulder strains, particularly in players who have improper technique or weak shoulder muscles. To prevent shoulder strains, focus on strengthening the shoulder muscles through targeted exercises such as resistance band exercises, rotator cuff exercises, and shoulder stability exercises.

It is also essential to maintain proper form and technique during strokes, ensuring that you engage your core and use your entire body for power instead of solely relying on your shoulder joint. Practicing proper warm-up routines that include shoulder stretches can further help prevent strains.

Tennis Elbow: Protecting Your Forearm

  • Tennis elbow, or lateral epicondylitis, is a common injury among pickleball players. The repetitive gripping and swinging motions can cause inflammation and micro-tears in the tendons of the forearm, leading to pain and discomfort. To prevent tennis elbow, it is crucial to use proper paddle grip technique and avoid excessive squeezing or gripping of the paddle.

Investing in a paddle with vibration-dampening technology can also help reduce the impact on your forearm. Incorporating forearm-strengthening exercises and stretches into your regular fitness routine can provide additional protection against this injury.

Knee Injuries: Stability and Support

  • Knee injuries, such as sprains or strains, can occur due to sudden stops, starts, or changes in direction during pickleball. Protecting your knees is essential for injury prevention and overall longevity in the sport. Wearing knee braces or supportive knee sleeves can provide stability and help prevent injuries.

Additionally, strengthening the muscles around the knees, including the quadriceps and hamstrings, through exercises like squats and lunges, can enhance knee stability and reduce the risk of injuries. It is also vital to listen to your body and avoid overexertion, taking breaks when needed.

Back Strains: Core Strength Matters

  • Back strains can result from the repetitive bending, twisting, and reaching motions involved in pickleball. To prevent back strains, focusing on core strength is key. Engaging in exercises that target the core muscles, such as planks, bridges, and rotational exercises, can help stabilize the spine and reduce the strain on your back.

Maintaining proper posture during play, avoiding excessive twisting, and utilizing your legs and hips for power can also help alleviate stress on your back.

A Holistic Approach to Healing

most common pickleball injuries

Moreover, it stimulates the body’s natural healing response and enhances blood circulation to the affected areas, aiding in the recovery process. Many pickleball players have found acupuncture to be a safe and effective complement to their rehabilitation program, helping them recover faster and get back on the court with confidence.


By being aware of the top 5 most common pickleball injuries and implementing the preventive strategies mentioned above, you can significantly reduce the risk of experiencing these injuries. Remember, prevention is always better than cure, and prioritizing your safety and well-being on the pickleball court is paramount. By wearing proper footwear, strengthening relevant muscles, using correct techniques, and listening to your body, you can enjoy the game while minimizing the chances of injury.

If you’re experiencing pickleball-related injuries or need professional guidance. Discover renewed well-being with White Raven Acupuncture, serving Solana Beach, Carlsbad, Del Mar, Cardiff by the Sea, and Encinitas. We specialize in sports injuries and can provide personalized treatments to address your specific needs. To learn more about our services, you can schedule an appointment or contact us today at (858) 794-9644.

Brian Downum

Brian Downum

Brian Downum, a licensed acupuncturist, offers pain management services at White Raven Acupuncture in Solana Beach. With nearly two decades of experience, he combines traditional Chinese medicine with modern therapies to promote holistic wellness and preventive health.
Brian Downum

Brian Downum

Brian Downum, a licensed acupuncturist, offers pain management services at White Raven Acupuncture in Solana Beach. With nearly two decades of experience, he combines traditional Chinese medicine with modern therapies to promote holistic wellness and preventive health.