Pickleball has quickly become one of the fastest-growing sports in Canada. In Kelowna, more and more people are playing. It’s social, fun, and accessible to players of all ages. However, as more people take up the sport, we are also seeing an increase in pickleball-related injuries at Okanagan Athletic Therapy.
Many of these injuries occur because players are jumping into the sport without adequately preparing their bodies for the quick movements, repetitive swings, and sudden changes of direction that pickleball demands. Poor balance, limited mobility and sudden increases in playing volume are also a common theme behind most injuries. Many players spend hours practicing their skills but very little time preparing their bodies for the physical demands of the sport.
Here are the five most common pickleball injuries in Kelowna, why they happen, and what you can do to reduce your risk.
1. Tennis Elbow
Despite the name, tennis elbow is one of the most common injuries among pickleball players.
Why It Happens
Every forehand, backhand, and volley requires the muscles of the forearm to work repeatedly. Over time, these repetitive movements can overload the tendons on the outside of the elbow, leading to pain and irritation.
Factors that increase the risk include:
- Poor paddle grip
- Improper technique
- Playing too frequently without recovery
- Weak forearm muscles
How to Reduce Your Risk
- Strengthen your forearm and grip muscles
- Ensure your paddle grip size is appropriate
- Gradually increase playing volume
- Address pain early before it becomes chronic
2. Ankle Sprains
Pickleball requires quick side to side movements and rapid changes in direction and sometimes awkward landings. As a result, ankle sprains are extremely common.
Why It Happens
Players often reach for wide shots, move backward unexpectedly, or plant their foot awkwardly while changing direction.
Common contributing factors include:
- Poor balance
- Weak ankle stabilizers
How to Reduce Your Risk
- Wear proper court footwear
- Improve balance and single-leg stability
- Strengthen the muscles around the ankle
- Incorporate agility drills into your training
3. Calf Strains (“Pickleball Leg”)
Many players experience a sudden sharp pain in the calf during a match.
Why It Happens
Pickleball involves frequent starts, stops, and explosive movements. If the calf muscles are not strong enough to handle these demands, strains can occur.
This injury is particularly common in players over 40.
How to Reduce Your Risk
- Perform a proper dynamic warm-up before playing
- Strengthen your calf muscles regularly
- Gradually increase your playing time
- Include jumping and plyometric exercises in your training program
4. Shoulder Injuries
Shoulder pain can develop gradually or suddenly, especially in players who serve aggressively or frequently hit overhead shots.
Why It Happens
The shoulder is subjected to repetitive overhead movements that can irritate the rotator cuff muscles and tendons.
Risk factors include:
- Poor shoulder mobility
- Weak rotator cuff muscles
- Limited upper back mobility
How to Reduce Your Risk
- Improve shoulder and upper back mobility
- Strengthen the rotator cuff muscles
- Warm up before playing
- Avoid dramatically increasing playing volume from week to week
5. Knee Injuries
Knee pain is another common complaint among pickleball players.
Why It Happens
The sport requires repeated lunging, squatting, and twisting motions. These movements can place significant stress on the knee joint and surrounding structures.
How to Reduce Your Risk
- Strengthen your glutes and leg muscles
- Improve hip mobility
- Learn proper movement mechanics
- Build strength before increasing court time
How Athletic Therapy Can Help
Whether you’re dealing with a pickleball injury or simply want to stay healthy on the court, an Athletic Therapist can help identify movement limitations, strength deficits, and mobility restrictions before they become bigger problems.
Through a combination of movement assessments, strength programming, mobility work, and injury rehabilitation, you can reduce your risk of injury and continue enjoying the sport you love.
If you’re a pickleball player experiencing pain or looking to improve your performance, Okanagan Athletic Therapy would be happy to help you stay active, healthy, and on the court for years to come. Give us a call at: 250-575-0818