Avoid the Ache 🤕

Tips for Injury-Free Pickleball


Hey Pickleball Warriors!

In this issue, we're diving deep into a topic that touches every pickleball player at some point: the Pains of Pickleball. While we cherish the joy, community, and excitement that pickleball brings into our lives, it's crucial to acknowledge and prepare for the physical demands it places on our bodies.

Whether you're a seasoned pro or just starting out, understanding the common injuries associated with our beloved sport is the first step towards prevention and maintaining your playtime on the court.

And don’t forget to check out our Tip of the Week. 🏓

🤕 Pains of Pickleball

Pickleball is generally considered a low-impact sport, but like any physical activity, injuries can still occur. The most common pickleball injuries often involve overuse, repetitive motion, or sudden movements. Here are some of the most prevalent pickleball-related injuries:

Sprains and Strains: Injuries to ligaments (sprains) or muscles and tendons (strains) can occur due to sudden movements, quick direction changes, or overexertion during play. (Stretches to help avoid this pain: Cat-Cow Stretch, Calf Stretch)

Tennis Elbow (Lateral Epicondylitis): Repetitive gripping and swinging of the paddle can lead to inflammation of the tendons on the outer part of the elbow, resulting in tennis elbow. (Stretches to help avoid this pain: Wrist Flexor Stretch, Shoulder Stretch)


Our resident personal trainer, Brady Burman-Magday, with some pickleball injury prevention wisdom. Follow for more great tips. #pickleball... See more

Rotator Cuff Injuries: The rotator cuff, a group of muscles and tendons in the shoulder, can be strained or injured due to overhead shots and repetitive overhead movements. (Stretches to help avoid this pain: Shoulder Stretch, Triceps Stretch)

Achilles Tendonitis: The repetitive nature of the game, involving frequent stops and starts, can contribute to inflammation of the Achilles tendon. (Stretches to help avoid this pain: Calf Stretch)

Carpal Tunnel Syndrome: Continuous gripping of the paddle may contribute to carpal tunnel syndrome, causing numbness, tingling, or pain in the hands and fingers. (Stretches to help avoid this pain: Wrist Flexor Stretch)

Patellar Tendonitis (Jumper's Knee): Repetitive jumping, sudden stops, and quick lateral movements can lead to inflammation of the patellar tendon, causing pain around the kneecap. (Stretches to help avoid this pain: Calf Stretch)

Meniscus Tears: The meniscus is a cartilage in the knee that can be torn due to twisting or hyperextension of the joint. This injury can result in pain, swelling, and limited range of motion. (Gentle stretching as advised by a healthcare professional, focusing on maintaining range of motion without causing pain.)


Serve and Protect: Navigating the Growing Popularity of Pickleball with Insight into Common Injuries. 🏓 . . . #pickleball #pickleballinju... See more

Ligament Sprains: Ligaments in the knee, such as the anterior cruciate ligament (ACL) or medial collateral ligament (MCL), can be sprained or torn due to sudden changes in direction or impact. (Gentle stretching as advised by a healthcare professional, focusing on maintaining range of motion without causing pain.)

Runner's Knee (Patellofemoral Pain Syndrome): Overuse or improper tracking of the kneecap can lead to runner's knee. It causes pain around or behind the kneecap and may be aggravated by activities that involve bending the knee, like squatting or kneeling. (Calf Stretch, potentially gentle stretching involving the lower extremity to maintain mobility without exacerbating pain)

Preventive measures include proper warm-up, stretching, maintaining good overall fitness, using appropriate equipment, paying attention to technique, and allowing adequate time for rest and recovery. If an injury occurs, seeking prompt medical attention and following a rehabilitation plan is crucial for a safe return to play.

🙆‍♀️ Tip of the Week: Stretch for Sucess

Stretching is a crucial component of injury prevention in pickleball. Proper stretching helps improve flexibility, range of motion, and reduces the risk of muscle strains and injuries. Here are some effective stretches to incorporate into your pickleball warm-up routine:

Shoulder Stretch:

  • Bring your right arm across your chest.

  • Use your left hand to gently pull your right arm closer to your chest.

  • Hold for 15-30 seconds and switch sides.

Triceps Stretch:

  • Raise your right arm overhead and bend your elbow, bringing your hand down your back.

  • Use your left hand to gently push on your right elbow.

  • Hold for 15-30 seconds and switch sides.


5 Stretches for Pickleball Warmup 💪 #pickleball #pickleballtiktok #pickleballislife #athletesoftiktok #sportstiktok #activeliving

Wrist Flexor Stretch:

  • Extend your right arm with the palm facing down.

  • Use your left hand to gently press down on your fingers.

  • Hold for 15-30 seconds and switch sides.

Chest Opener:

  • Interlace your fingers behind your back.

  • Straighten your arms and lift them slightly while opening your chest.

  • Hold for 15-30 seconds.

Cat-Cow Stretch:

  • Start on your hands and knees in a tabletop position.

  • Inhale as you arch your back, dropping your belly and lifting your head (Cow).

  • Exhale as you round your back, tucking your chin to your chest (Cat).

  • Repeat for 1-2 minutes.

Calf Stretch:

  • Stand facing a wall and place your hands on it.

  • Step back with your right foot, keeping it straight, and press your heel into the floor.

  • Hold for 15-30 seconds and switch sides.

Remember to perform these stretches in a controlled manner, avoiding bouncing or jerky movements. Hold each stretch for an appropriate duration, and focus on breathing deeply and relaxing into the stretch. It's essential to customize your warm-up routine based on your individual needs and any specific areas of tightness or discomfort. If you have any existing injuries or health concerns, consult with a healthcare professional before starting a new stretching routine.

Spotlight in the Community: If you are in the NYC area check out this Charity Tournament

Remember, taking care of your body is just as important as mastering your serve or strategy on the court. Let's continue to support each other in playing our best game while staying healthy and injury-free.

Until next time, stay active, stretch well, and keep enjoying the wonderful world of pickleball. Your journey in this sport is not just about the points you score but also about the care you take in every swing, step, and stretch.

Happy Playing!


Check out our previous posts…