Author: Drew Saenz

Pickleball is one of the fastest-growing sports in the country, and for good reason. It’s a fun, fast-paced game that’s easy to learn and accessible to players of all ages. But like any sport, it’s not without its risks. Whether you’re a seasoned player or new to the game, injuries can happen, and knowing how to recover properly is key to getting back on the court.

At Dynamic Sports Medicine, we specialize in helping athletes of all levels recover from injuries and stay at their best. In this guide, we’ll walk you through the most common pickleball injuries and how to recover from them effectively.

Common Pickleball Injuries

• Shoulder Strain – repetitive overhead movements during serves and smashes can put stress on your shoulder, leading to strains or rotator cuff injuries.
• Knee Pain – quick lateral movements and frequent stopping can result in overuse injuries or aggravate existing knee conditions.
• Achilles Tendonitis – rapid starts and stops can strain the Achilles tendon, leading to pain and stiffness in the back of the ankle.
• Tennis Elbow (Lateral Epicondylitis) – despite the name, tennis elbow is common in pickleball players due to repetitive wrist and forearm motions.
• Lower Back Strain – bending and twisting motions can lead to lower back discomfort, especially if you’re not engaging your core properly.

Steps to Recover from a Pickleball Injury

1. Rest and Assess

The first step in recovery is to rest the affected area and assess the severity of the injury. For minor strains, a few days of rest may suffice. For more serious injuries, seek professional care to avoid long-term damage.

2. Apply the R.I.C.E. Method

• Rest: Avoid activities that exacerbate the injury.
• Ice: Apply ice packs to reduce swelling and pain.
• Compression: Use a compression wrap to support the injured area.
• Elevation: Elevate the injury above heart level to reduce swelling.

3. Consult a Sports Medicine Specialist

Professional care can make a significant difference in your recovery. At Dynamic Sports Medicine, our team uses advanced techniques like:

• Chiropractic adjustments to address joint alignment.
• Soft tissue therapy to reduce tension and improve mobility.
• Cryotherapy to decrease inflammation and promote healing.

4. Rehabilitation Exercises

Once the pain subsides, incorporate targeted exercises to strengthen the affected area and restore full range of motion. A specialist can design a rehabilitation plan tailored to your injury.

5. Gradual Return to Play

Ease back into pickleball with light practice sessions before jumping into competitive play. Listen to your body and avoid overexerting yourself too soon.

Tips to Prevent Future Injuries

• Warm Up and Stretch – spend 5-10 minutes warming up and stretching before playing. Focus on your shoulders, legs, and back to prepare your body for the game.
• Use Proper Technique – work with a coach or experienced player to improve your technique and reduce unnecessary strain on your body.
• Invest in the Right Gear – wear supportive footwear designed for court sports to reduce the risk of ankle and knee injuries.
• Stay Conditioned – maintain overall fitness with regular strength and flexibility exercises to support your pickleball performance.
• Listen to Your Body – pay attention to early signs of discomfort and address minor issues before they escalate into serious injuries.

Why Choose Dynamic Sports Medicine for Your Recovery

Recovering from a pickleball injury requires expert care and a personalized approach. At Dynamic Sports Medicine, we’re committed to helping you return to the court stronger than ever. Our team combines years of experience with advanced treatments to provide the highest level of care.

Don’t let an injury keep you from enjoying the game you love. Schedule your appointment today and take the first step toward recovery.