Pickleball is one of the fastest-growing sports in the United States, attracting players of all ages thanks to its fun, social atmosphere and relatively low-impact gameplay. But as participation in the sport continues to grow, so do concerns over injuries ranging from the knees to the elbows to the shoulders.
Although it has gained kudos for being a safe and accessible sport, pickleball can still take a toll on the body, including the shoulders. This is especially true if proper technique, conditioning, and recovery strategies are not followed. Whether you’re a weekend warrior or a tournament-level player, understanding how to protect your shoulders is essential for staying pain-free and enjoying the game long-term.
That’s why we’re sharing this comprehensive guide and exploring pickleball shoulder injuries, how they’re caused, and how to prevent them. We’ll also discuss practical treatment options and how an experienced sports medicine specialist can help if you find yourself sidelined by pain.
The Pickleball Craze — and Injury Potential
Pickleball combines elements of tennis, badminton, and ping-pong, making it a unique and fast-paced paddle sport. Players use a paddle and a plastic ball on a small court, often playing in doubles. Its ease of access and social appeal have led to a participation boom — especially among older adults looking for a fun way to stay active.
But with any sport comes the risk of injury, and as the player base grows, medical professionals are seeing a rise in sport-specific ailments. Among the most common complaints? Pickleball shoulder injuries.
As with other paddle sports like tennis or racquetball, pickleball involves overhead and repetitive motions for serves, volleys, and smashes. These movements, especially when done with poor form or without adequate conditioning, can strain or damage the muscles, tendons, and joints in the shoulder.
Pickleball Shoulder Injury Causes
A pickleball shoulder injury often develops from a combination of repetitive motion, poor technique, and muscle imbalance. Here are a few of the most common contributors:
Overhead Shots and Smashes
Overhead strokes, especially aggressive smashes, place significant stress on the rotator cuff and surrounding muscles. And unlike tennis, where the ball has more weight and bounce, pickleball shots can come quickly and at awkward angles. This requires reactive movement that puts the shoulder in vulnerable positions.
Poor Warm-up and Cool-down
Many players, especially recreational and casual players, jump straight into games without properly warming up. Cold muscles and tight joints increase the likelihood of acute or chronic shoulder issues. Skipping post-play cool-down stretches also contributes to long-term strain.
Improper Technique
Beginners can be more likely to use incorrect form — swinging too hard, using the shoulder instead of engaging the whole body, or using a tennis-style stroke for every shot. These mistakes amplify the risk of developing a pickleball shoulder injury.
Overuse
Enthusiasm can lead to overplaying, especially in social settings. Multiple hours of play without sufficient rest increases the likelihood of overuse injuries like tendinitis or bursitis.
Injury Prevention Tips
Preventing a pickleball shoulder injury begins before you step onto the court. Incorporating these tips into your routine can go a long way toward keeping your shoulders strong and resilient.
Warm Up Properly
Start with five to ten minutes of light cardio like jogging or jumping jacks to increase blood flow, followed by dynamic shoulder stretches. Arm circles, shoulder rolls, and cross-body arm swings can help prepare the joint for action.
Strengthen Your Rotator Cuff
Incorporate resistance exercises into your off-court training to target the rotator cuff and scapular stabilizers. Exercises like external rotations with resistance bands, shoulder presses, and scapular retractions are excellent.
Focus on Form
Take time to learn the correct pickleball mechanics. Use your legs and core to generate power rather than relying solely on your shoulders. Consider a few lessons with a certified coach to fine-tune your technique.
Listen to Your Body
Pain is a signal — don’t ignore it. If your shoulder feels sore or tight after a game, rest and ice it. Avoid playing through discomfort, as it can escalate a minor issue into a serious injury.
Rest and Recovery
Incorporate rest days into your weekly routine. Cross-training with low-impact activities like swimming or yoga can improve overall conditioning without overstressing the shoulder joint.
Five Common Types of Pickleball Shoulder Injuries
Several types of injuries fall under the umbrella of pickleball shoulder injury. Here are some of the more common:
1. Rotator Cuff Tendinitis
Inflammation of the rotator cuff tendons is caused by overuse or repetitive strain. Symptoms of shoulder tendinitis include dull ache, weakness, and difficulty lifting the arm.
2. Shoulder Impingement Syndrome
Sometimes referred to as swimmer’s shoulder, this condition can occur when shoulder tendons are pinched during movement, leading to pain and restricted motion. This often develops from repetitive overhead activity.
3. Bursitis
Inflammation of the bursa, which are fluid-filled sacs that reduce friction, in the shoulder. Bursitis can be more common for pickleball players who do not rest adequately between sessions.
4. Labral Tears
A tear in the cartilage that stabilizes the shoulder joint, often from forceful movement or trauma. This injury can cause a catching sensation or instability.
5. Frozen Shoulder (Adhesive Capsulitis)
Though less common, frozen shoulder can occur after a shoulder injury if the joint becomes stiff and immobilized. This condition progresses in stages and requires long-term treatment.
Shoulder Injury Symptoms to Watch For
A pickleball shoulder injury may not always be sudden. Often, symptoms build gradually over time. Pay attention to the following warning signs of a potential pickleball shoulder injury:
- Persistent shoulder pain during or after play
- Weakness or difficulty lifting the arm
- Limited range of motion
- Swelling or tenderness
- Popping, clicking, or grinding sounds
- Pain when lying on the affected side
Ignoring these symptoms can lead to worsening conditions and longer recovery times.
Diagnosis and Treatment Options
If you suspect a pickleball shoulder injury, a proper medical evaluation is key. Here’s what you can expect:
Diagnosis
A healthcare provider, such as an orthopedic specialist, can assess your medical history and conduct a physical examination. Imaging tests such as X-rays, MRI, or ultrasound may be used to confirm the diagnosis.
Nonsurgical Treatment
Initial treatment for most shoulder injuries usually consists of a course of nonsurgical therapies:
- Rest: Taking a break from play to allow healing.
- Ice therapy: Applying ice packs to reduce inflammation.
- Physical therapy: Working with a physical therapist to design a structured program can restore strength and flexibility.
- Anti-inflammatory medications: NSAIDs can help manage pain and swelling.
- Corticosteroid injections: For more severe inflammation, interventional pain management steps such as steroid injections can offer relief.
Surgical Treatment
If conservative treatments are not effective or if there is a severe tear, surgical shoulder care may be necessary. Procedures range from minimally invasive arthroscopy to full shoulder replacement or reconstruction, depending on the extent of the injury.
When to See an Orthopedic Specialist
You should consult an orthopedic specialist for a pickleball shoulder injury if:
- Pain persists for more than a few days, even with rest
- You experience significant weakness or instability
- You’ve had a previous shoulder injury that has resurfaced
- There’s visible swelling or deformity
- Your range of motion is significantly limited
Getting a prompt and accurate diagnosis can prevent further damage and reduce the time you’re off the court.
Play Smart, Stay Strong
Pickleball is a fantastic way to stay active and socialize, but it’s essential to recognize the potential for injury — especially to the shoulder. A pickleball shoulder injury doesn’t have to sideline you permanently. With proper preparation, awareness, and care, you can enjoy many pain-free matches.
By warming up properly, using correct technique, listening to your body, and seeking treatment when needed, you can dramatically reduce your risk of injury. If you’re already experiencing symptoms, don’t delay in taking action. Early intervention is often the key to a quicker and more complete recovery. Remember: the goal isn’t just to play — it’s to play for life.
Take care of your shoulders, and they’ll take care of your game.
For Shoulder Treatment Contact The Orthopedic Clinic
At the Orthopedic Clinic, we believe that orthopedics is about keeping people at the center of care. Our experts take a personalized approach that incorporates your lifestyle and health goals before recommending a treatment plan. If you’re exploring treatment options for a sports-related issue such as a pickleball shoulder injury, the experienced physicians and surgeons at The Orthopedic Clinic are here to help you live an active life. Contact us today to learn more.