Pickleball has exploded in popularity across Sydney over the last couple of years, with new courts opening at places like Five Dock Leisure Centre and a new Play Pickle venue landing in Rhodes this month — both a short drive from Burwood. It’s easy to see the appeal: it’s social, easy to pick up, and lower-impact than tennis. But “easy to pick up” is exactly why it causes so many injuries. Most players are older, newer to racquet sports, or returning to exercise after years away, and pickleball asks the body to do a lot very quickly.
Why Pickleball Has Such a High Injury Rate
Studies on recreational pickleball players consistently find the same pattern: chronic, overuse-type injuries from repeated court pounding, twisting through the trunk, and repetitive paddle swinging, layered on top of a player base that’s often not conditioned for that kind of repetitive load. Unlike tennis, points are short and reaction-based, meaning sudden stops, lunges and quick direction changes happen constantly in a small court space.
The Injuries We See Most in Pickleball Players
Pickleball elbow: the most common individual diagnosis in recreational players — the same condition as tennis elbow (lateral epicondylitis), causing pain and tenderness on the outside of the elbow along with grip weakness. See our tennis elbow treatment page for how we manage this.
Plantar fasciitis: close behind elbow injuries in frequency — sharp heel pain from repeated pounding on hard court surfaces, often worse with the first steps in the morning.
Achilles tendon pain: the constant pushing off and quick stops involved in pickleball place repetitive stress on the Achilles tendon, particularly in players returning to activity after time off.
Knee pain: patellofemoral pain from repeated lunging and direction changes is common, especially in players who haven’t built up lower-limb strength beforehand.
Rotator cuff strain and lower back pain: the overhead and rotational movements in pickleball can aggravate the shoulder and lower back, particularly with poor technique or a paddle that doesn’t suit the player.
How to Keep Playing Without Getting Injured
- Warm up before you play: a few minutes of dynamic movement — ankle circles, lunges, arm swings — prepares your joints far better than walking straight onto the court cold.
- Ease into a regular playing schedule: if you’re new to the sport, two sessions a week for the first month is a sensible starting point rather than playing every day.
- Wear supportive court shoes: proper court shoes with good lateral support reduce the load on your ankles, knees and plantar fascia.
- Strengthen your forearm, calves and hips: targeted strength work in these areas builds the tissue capacity to handle pickleball’s repetitive demands.
- Don’t play through sharp or worsening pain: a niggle that’s addressed early resolves far faster than a tendon injury that’s been played through for weeks.
How Physiotherapy Can Help
Whether it’s pickleball elbow, plantar fasciitis, or a sore Achilles, physiotherapy treatment focuses on identifying what’s actually driving your pain, hands-on treatment to settle irritation, and a structured strengthening program so the affected tendon or joint can handle your playing load going forward. For elbow or heel pain that hasn’t settled with rest, our shockwave therapy can also help. See our sports physiotherapy page for more on how we support local athletes of every kind, pickleball included.
If pickleball has left you with a nagging elbow, heel or knee, don’t let it sideline you from the next game. Call us on 02 8322 9022 or book online.
