It Isn't Just Tennis Courts, Now We Have Pickle Elbow!

Pickleball is America’s fastest-growing sport, loved for its engaging gameplay and accessibility. However, the sport's rapid changes in direction, sudden stops, and repetitive motions can be surprisingly tough on the body, leading to a rise in injuries—especially among players over the age of 50.
While the game might seem gentle, ignoring proper conditioning can quickly sideline you. Fortunately, many of the most common pickleball injuries are entirely preventable with a focus on simple strengthening exercises.
Pickleball requires quick reflexes and lateral movements, making players susceptible to both acute and overuse injuries. The most frequent culprits include:
Wrist and Forearm Fractures: These are often the result of a "FOOSH" injury—falling on an outstretched hand when losing balance.
Sprains and Strains: Ankle sprains, calf strains, and hamstring pulls are incredibly common due to sudden, explosive sprints and pivots on hard courts.
Overuse Injuries: Repetitive swinging and bending frequently lead to "pickleball elbow" (lateral epicondylitis), rotator cuff strains, knee flare-ups, and lower back pain.
A strong body is your best defense against the physical demands of pickleball. By incorporating targeted strengthening exercises into your off-court routine, you can significantly reduce your risk of injury.
1. Core and Balance for Fall Prevention: Falls account for roughly 65% of all pickleball injuries and are the leading cause of painful wrist fractures. Developing your balance and core strength is critical to keeping you stable on your feet during rapid lunges. Additionally, because the game requires constant torso rotation and a crouched "ready position," a strong core supports your spine and helps prevent debilitating lower back strains.
2. Lower Body Fortification for Joint Support: Your knees, ankles, and Achilles tendons absorb a massive amount of shock during a match. To protect your knee joints from sprains and arthritis flare-ups, focus on strengthening your quadriceps, hamstrings, and hip muscles. For the lower legs, simple exercises like calf raises against a wall can build the muscle endurance needed to prevent calf strains and Achilles tendinitis.
3. Upper Body Conditioning for Powerful, Pain-Free Swings: Overhead serves and repetitive volleys take a toll on your shoulder and elbow. You can avoid rotator cuff impingements by regularly performing shoulder strengthening exercises, such as lateral raises and rotator cuff stretches, which maintain joint flexibility and muscle fortitude. To prevent "pickleball elbow," practice exercises like wrist curls and extensions, which strengthen the forearm muscles responsible for absorbing the shock of the paddle.
The Bottom Line Pickleball is an incredible way to stay active, but it shouldn't come at the cost of your physical health. Along with wearing proper supportive court shoes and taking time to dynamically warm up before playing, off-court strength training is your ultimate injury-prevention tool. By dedicating a few days a week to strengthening your core, legs, and upper body, you'll ensure that you remain pain-free and ready to play for years to come.

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