Pickleball has taken the U.S. by storm, with over 36 million enthusiasts playing as of 2022—and its popularity continues to skyrocket. It’s easy to see why: the game is fast, fun, and highly social, appealing to people of all ages. But with its growing fanbase comes a rise in injuries, and more players are finding themselves sidelined with aches and strains.

Though often considered low-impact compared to tennis, pickleball still demands quick footwork, lateral movement, and repetitive upper-body motions. These factors can put strain on your joints and muscles, especially if your body isn’t adequately prepared for the challenge.

The good news? Many injuries are preventable—and when they do happen, recovery is possible with the right approach. Let’s explore how pickleball affects your body, the most common injuries, and how chiropractic care may help you recover and get back on the court stronger than ever.

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Why Pickleball Can Be Tough on Your Body

Pickleball may look easy from the sidelines, but it’s surprisingly demanding. Combining elements of tennis, badminton, and ping-pong, this fast-paced sport requires agility, balance, and coordination. Players move quickly across the court, twist to return shots, and rely on sharp reflexes—all of which can strain the body if not properly conditioned.

Even though the court is smaller, the intensity is real. Frequent stops, starts, and changes in direction put pressure on joints and soft tissues. Without proper warm-up, strength, and flexibility, these movements can lead to common overuse and acute injuries.

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Typical Pickleball Injuries and How They Happen

Here’s a look at the most frequent pickleball-related injuries and what usually causes them:

• Rotator cuff strains or tears
  Overhead shots and paddle swings put stress on the shoulder. Poor mechanics or muscle imbalances can overload the rotator cuff, leading to inflammation or tears.
  
• Tennis elbow (lateral epicondylitis)
  Gripping and swinging the paddle repeatedly can irritate tendons in the elbow, resulting in pain and reduced grip strength.
  
• Achilles tendon injuries
  Sudden sprints and quick stops strain the Achilles tendon. Without proper flexibility and warm-up, these motions can cause microtears or even full ruptures.
  
• Ankle sprains
  Lateral movements make ankle stability essential. One awkward landing or misstep can easily lead to a rolled ankle or ligament injury.
  
• Knee strains and ligament sprains
  Rapid pivoting and lunges put a lot of force on the knees. Weak leg muscles or poor alignment can make you more prone to ACL or MCL issues.
  
• Lower back pain
  Rotational movements during gameplay can lead to muscle fatigue, spinal misalignment, or disc irritation, especially when core strength is lacking.
  

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Preventing Pickleball Injuries: What You Can Do

You don’t need to give up your favorite sport to avoid injuries. A few smart habits can help you stay pain-free and on the court.

1. Warm Up Properly

Never jump into a cold match. Begin with 5–10 minutes of cardio (brisk walking, light jogging, or jumping jacks), followed by dynamic stretches:

• Shoulder circles and arm swings
  
• Forearm and wrist stretches
  
• Hip openers and walking lunges
  
• Ankle rolls and calf stretches
  

2. Strengthen and Stretch Regularly

Building muscle and increasing flexibility protect your body from strain.

• Upper body: Resistance band shoulder exercises, push-ups, rotator cuff drills
  
• Core: Planks, dead bugs, and rotation drills
  
• Lower body: Squats, lunges, and calf raises
  
• Flexibility: Yoga or post-play stretching for hips, hamstrings, and shoulders
  

3. Choose the Right Footwear

Your shoes should support quick lateral motion. Running shoes aren’t built for pickleball’s unique demands. Opt for court-specific shoes with side support, grip, and shock absorption.

4. Focus on Form

Use smooth, controlled movements. Keep a loose grip on your paddle, engage your core during swings, and avoid overreaching. Consider taking lessons or reviewing your form with a coach if pain persists or you’re unsure about technique.

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How Chiropractic Care May Help Prevent Injuries

Regular chiropractic care isn’t just for recovery—it can be a proactive way to support your performance and minimize injury risks.

• Improved flexibility: Adjustments can help restore joint motion, reducing stiffness and allowing smoother movements.
  
• Stronger neuromuscular coordination: Chiropractic care may enhance how your muscles activate and respond, improving stability and reaction time.
  
• More efficient movement patterns: By correcting postural imbalances, chiropractic adjustments may help reduce unnecessary strain, leading to smoother, more energy-efficient play.
  

When your body moves the way it’s meant to, every twist, swing, and sprint becomes easier—and safer.

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Helping You Heal: Chiropractic Support for Injury Recovery

If you’ve already experienced a pickleball injury, chiropractic care may be a helpful part of your recovery. It can support your body’s natural healing process by addressing the root of the problem—not just the symptoms.

What Chiropractic Care May Offer:

• Adjustments to restore proper joint movement, reduce nerve irritation, and alleviate compensation patterns that prolong pain
  
• Soft tissue therapy (like myofascial release) to reduce muscle tension, break up scar tissue, and improve circulation
  
• Rehabilitative exercises to rebuild strength, coordination, and resilience in injured areas
  

Studies published in reputable journals such as JAMA, BMJ Open, and The Spine Journal show that spinal manipulative therapy may reduce pain and improve function for musculoskeletal injuries—making it a valuable option for athletes recovering from pickleball-related conditions.

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Serving Richmond Virginia Metroplex – Short Pump-Glen Allen Area — Get Back in the Game with ChiroVirginia!

Whether you’re battling a pickleball injury or want to prevent one before it starts, ChiroVirginia is here to help. Our expert team offers personalized care to keep you strong, mobile, and pain-free—on and off the court.

 Book your consultation today at ChiroVirginia, located in the heart of Richmond Virginia Metroplex – Short Pump-Glen Allen Area.

We’ll help you move better, feel better, and live pain-free—one adjustment at a time.

 Serving  Richmond Virginia Metroplex – Short Pump-Glen Allen Area.

 Call us at 804-929-8789 or visit www.chirovirginia.com