Pickleball – Fun, Fast, and (Surprisingly) Risky for Your Joints

Why the UK’s fastest-growing sport is keeping physiotherapists busy – and how to stay injury-free on the court.

Pickleball is having a major moment.

Fast-paced, easy to learn, and fantastically social, it’s become the go-to sport for people of all ages — especially those in their 40s, 50s and beyond who are returning to sport or looking for a fun way to stay active. Played on a smaller court than tennis and with a lighter paddle, it might look gentle… but looks can be deceiving!

At Chiltern Physiotherapy, we’re seeing a growing number of Pickleball-related injuries — and many are preventable with the right strength, mobility, and recovery strategies.

🎾 What Is Pickleball — and Why Is It So Popular?

Pickleball is a hybrid of tennis, badminton, and table tennis. You play it on a badminton-sized court using paddles and a plastic ball with holes. It’s typically played in doubles, which makes it a fun, social experience. No wonder it’s one of the fastest-growing sports in the UK!

It’s also low-barrier. The rules are easy, the learning curve is gentle, and there’s less running than tennis — making it ideal for people who want to be active without pounding the pavements.

But it’s not without risk...

💥 Common Pickleball Injuries We See in Clinic

While it might not involve the sprinting demands of football or the full-court coverage of tennis, Pickleball still places high demands on your joints, reflexes, and stability — especially if you’re new to dynamic sports or returning after time off.

Here are the top injuries we’re seeing:

1. Achilles Tendon Ruptures and Calf Strains

This one tops the list. Quick lunges, sudden stops, and explosive pushes to the net all load the Achilles tendon and calves — especially if your calves are weak or tight.

🔹 Who’s at risk? Players over 40, especially those who haven’t been doing regular strength training.

🔹 Warning sign: A tight or burning sensation in the lower calf or heel during or after play.

2. Rotator Cuff Irritation

That overhead serve or quick flick of the wrist can flare up shoulder tendons. The rotator cuff — a group of stabilising muscles — can become irritated or strained, especially in players new to racket sports.

🔹 Who’s at risk? Anyone with a desk job, poor posture, or a history of shoulder issues.

🔹 Warning sign: Pain lifting your arm, lying on your shoulder, or reaching overhead.

3. Knee Pain & Meniscus Irritation

Pickleball involves sudden lateral movements, squatting, lunging, and pivoting — often on hard court surfaces. This puts the knees under pressure, especially the meniscus (the cartilage that cushions your knee joint).

🔹 Who’s at risk? Anyone with a history of knee pain, instability, or past injuries.

🔹 Warning sign: Clicking, locking, or swelling in the knee after games.

4. Wrist & Elbow Pain

Similar to tennis, we’re seeing Pickleball Elbow — an overuse injury like tennis elbow — affecting the tendons on the outside of the forearm.

🔹 Who’s at risk? Those using poor technique or gripping the paddle too tightly.

🔹 Warning sign: Pain around the outside of the elbow, worse when gripping or lifting.

5. Low Back Pain

Twisting to reach for a shot or bending to retrieve a low ball can strain the lower back — particularly if your glutes and core aren’t doing their job.

🔹 Who’s at risk? Players with weak glutes, poor core control, or a sedentary lifestyle.

🔹 Warning sign: Stiffness or discomfort in the lower back, especially after playing or the following morning.

How to Stay Injury-Free on the Pickleball Court

You don’t need to give up your new favourite sport — but you do need to prepare your body for it.

✅ 1. Warm Up Properly

Don’t skip it! A few arm swings and calf raises can go a long way. Aim for 5–10 minutes of light cardio and mobility drills before hitting the court.

✅ 2. Strength Train Off-Court

A couple of strength sessions per week can help prevent injury and improve your performance. Focus on:

• Calf raises for Achilles health

• Shoulder strengthening (rotator cuff and scapular control)

• Glutes and core for stability and power

• Balance work (e.g. single-leg stands or wobble board drills)

✅ 3. Learn Good Technique

Many injuries happen because players haven’t had coaching. A few lessons can help you move better and protect your joints.

✅ 4. Don’t Play Through Pain

That niggle you’re ignoring? It could be the start of something more serious. If you feel a twinge that doesn’t settle in a day or two, get it checked by a physio.

🧠 Final Thoughts

Pickleball is fantastic fun — but like all sports, it comes with physical demands. If you’re feeling niggles, noticing new pain, or simply want to improve your strength and mobility to play longer (and better), we can help.

👉 Click here to book your physio appointment now

Or give us a call on 01923 283845 to speak with our team.