Pickleball Injuries: What to do #pickleball #pickleballinjuries

Healing after a pickleball injury starts with understanding what your body needs: rest, gentle care, and a gradual return to movement.

Common pickleball injuries—like sprains, strains, and tendon irritation—often improve with time, basic self‑care, and awareness of early warning signs, unlike me who took the doctor's advice literally when he said to keep doing what I'm doing because I can't hurt my knee any more than I have. 

Fractured femurs at the knee aren't common but they are not unheard of, and one should never ever get a cortisone shot with a bone injury.  It is another example of what you don't know can't hurt you. My goal now is to support my body’s natural healing process while avoiding anything that could worsen the injury. I joined our local gym to strengthen the muscles around my knee so that when the femur heals and a knee replacement is scheduled, I will have the healthiest knees possible. 
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How to Support Your Healing After a Pickleball Injury

I love pickleball. It makes me laugh. There are those who take it very seriously and those who have fun playing. I am both at different times, though this injury has made me review my warming up process which never existed before. My UC Davis doc at the sports injury clinic said warming up is probably the most important thing you can do for your body. And that does not include dinking the ball back and forth. Stretching is the best warm up you can do.

While pickleball is fun, fast, and social—its quick pivots, lunges, and repetitive swings can leave you dealing with sore ankles, throbbing knees, irritated shoulders, and tight lower backs. These can happen all at once or one at a time. Healing well isn’t just about getting back on the court; it’s about giving your body the chance to recover fully so you can return stronger and safer. I believed that with all the walking/hiking I do that my body was in good condition for pickleball. And while it may have been, over time, I did cause injury to my knee. 

Tips From My Doc

Pay Attention to Your Body’s Signals

If discomfort increases with activity, if swelling doesn’t improve, or if you can’t put weight on the injured area, those are signs to reach out to a medical professional for guidance. Persistent pain, numbness, or difficulty moving a joint are also reasons to get checked. Early attention can prevent long‑term issues and help you heal more effectively.

Ease Back into Movement Slowly

Once the initial soreness and swelling calm down, gentle movement can help restore flexibility and comfort. Many injuries improve with gradual stretching and light strengthening exercises that support the muscles and joints involved in pickleball’s quick movements. Yoga is great for stretching but be wary of injured knees. 

Support the Areas Pickleball Stresses Most

Pickleball affects the ankles, knees, shoulders, wrists, and lower back because of constant stops, shuffling, and of course, your swing. Strengthening the muscles around these areas can help you feel more stable as you heal. Balance work, core engagement, and gentle shoulder or wrist exercises—done within your comfort level—can support recovery and help prevent future strain. Pay attention to the muscles that surround the knee. A good chart showing which muscles go where is a helpful addition to recovery. 

Warm Up Before You Return to Play

A few minutes of light walking, arm circles, leg swings, or gentle lunges can help your joints and muscles prepare for the quick reactions pickleball demands of you. A good warm‑up can make your return to the court feel smoother and reduce the chance of re‑injury. According to my doc, arrive 15 minutes prior to your game and do some gentle yoga stretching. Or do it at home. Not stretching can cause injury. 

​Use Gear That Supports Your Healing

​Supportive shoes with good traction and cushioning can help protect healing ankles and knees. A good supportive knee brace can also be used. Some players also find that wrist supports, thumb supports, or lighter paddles reduce strain. Small adjustments like these can make a big difference in comfort and confidence.

Know When to Ask for Help

If pain lingers, a healthcare professional can help identify what’s going on. They can help you understand what movements to avoid, and what exercises may help. If your doctor tells you to, do whatever you want because you can't hurt your knee any more than you've already done, run. 

Healing from a pickleball injury is a process, not a race. Giving yourself time, listening to your body, and easing back into pickleball can help you return to the court feeling stronger and more prepared. And when you do get back out there, you’ll likely find that a little patience goes a long way toward keeping you healthy and enjoying the game you love.