How to Ditch the Brace When Playing Pickleball
Pickleball is the fastest-growing sport in America, loved by players of all ages — especially those of us in our 40s, 50s, 60s, and beyond. But with more time on the court comes some (literal) growing pains!
While accidents can happen, most pickleball injuries aren’t from big falls or collisions — they’re actually from overuse, improper technique, and jumping into play without proper preparation. The good news? These can often be prevented with a bit of smart training and warm-up.
Here are the most common pickleball overuse injuries — plus what you can do to treat them if they pop up, and more importantly, reduce the risk of them in the first place.
🎾 Lateral Epicondylalgia (Pickleball/Tennis Elbow)
What it feels like:
A nagging ache or sharp pain on the outside of your elbow, often worse when you use your backhand, grip the paddle tight, or extend your wrist.
Why it happens:
Usually develops over time from repetitive swings, gripping too hard, or ramping up play too quickly.
What helps:
✅ Icing after play to reduce pain
✅ Dry Needling the elbow
✅ Stretching your wrist and forearm — (Video Example)
✅ Strengthening the wrist extensors and shoulder muscles — (Incline T Raise)
✅ Gradually increasing your playtime and always doing a proper warm-up
💪 Rotator Cuff Tendinopathy
What it feels like:
A dull ache or pinch in the shoulder, especially when lifting your arm overhead or serving.
Why it happens:
Overhead shots, smashes, and swinging can strain the rotator cuff muscles — especially if technique isn’t dialed in or you play too often without rest.
What helps:
✅ Dry Needling the shoulder
✅ Strengthening the rotator cuff and surrounding muscles — (Cable IR and Sidelying ER)
✅ Working on smoother, more efficient technique
✅ Pacing yourself and adding rest days
🦵 Patellar Tendinopathy (Jumper’s Knee)
What it feels like:
Pain right below or above the kneecap, especially when squatting, bending, or going down stairs.
Why it happens:
Quick lunges, running, bending, and jumping stress the tendon at the front of the knee.
What helps:
✅ Dry Needling the knee and thigh
✅ Regular lower body strengthening — (Lunge Isometric)
✅ Foam rolling the quads — (Video Example)
✅ Warming up before playing and avoiding playing too much, too soon
🏃 Achilles Tendinopathy
What it feels like:
A stiff, achy, or sometimes sharp pain in the back of your heel or lower calf, especially first thing in the morning or after play.
Why it happens:
Quick starts, stops, and changes of direction overload the Achilles tendon — especially if calves are tight or weak.
What helps:
✅ Calf stretches and foam rolling — (Gastroc/Soleus Stretch, Foam Roll Calf)
✅ Progressive calf strengthening — (Wall Pusher Level 2)
✅ Dry Needling the calves
✅ Warming up properly and pacing how often you play
⚠️ BONUS: Ankle Sprains
Not technically an overuse injury — but very common!
Rolling an ankle while pivoting, stopping quickly, or stepping awkwardly can lead to ankle pain, swelling, and weakness.
What helps if it happens:
✅ Gentle range-of-motion exercises — (Ankle ABCs)
✅ Elevation and compression for swelling
✅ Dry Needling the ankle and calf
✅ Gradual strengthening and balance work to get back to play
How to reduce risk:
✅ Strengthen ankles and lower body — (Wall Pusher Level 2)
✅ Add balance exercises — (Single Leg Balance)
✅ Always do a dynamic warm-up before you hit the court
✅ Bottom line
You don’t have to rely on braces or sit out games.
A few simple habits — proper warm-ups, progressive strengthening, good technique, and pacing your play — can help you stay pain-free and enjoy pickleball for years to come.
If you are experiencing any of these injuries, give some of these exercises a try and hopefully they help! If you have questions or are looking for some more help or guidance in navigating injuries or fitness, please reach out to us! We are located upstairs in Suite 155, online at inspiredathletx.com or you can give us a call at 952-322-7383.
Bonus Resources
Pickleball Warmup: Perform each exercise for 20-30 seconds before playing