Pickleball Injuries: How Hot Springs Players Can Stay in the Game

Pickleball has taken off around Hot Springs. On any given morning you can find games going in neighborhoods from Hot Springs Village to the Lake Hamilton area, with players of every age and skill level. It is easy to learn, social, and a great way to stay active. It is also a sport full of quick stops, short sprints, and repeated swings, and that combination can lead to some very predictable aches and pains.

This post covers the most common pickleball injuries we hear about, why they happen, what you can do to lower your risk, and when it makes sense to have a sore spot checked. It is general information for players, not a diagnosis, so if something hurts in a way that worries you, get it looked at.

Why Pickleball Is Hard on the Body

Pickleball looks gentle compared with tennis, and in some ways it is. The court is smaller and the ball is slower. But the game is built on fast, short movements: lunging for a dink, pivoting at the kitchen line, backpedaling for a lob, and swinging the paddle hundreds of times in a session. Many players also take up the game after years away from sports, or play several days in a row without much rest. Joints and tendons that are not used to that kind of load can complain.

The Most Common Pickleball Injuries

Elbow pain (“pickleball elbow”)

Pain on the outside of the elbow, often called tennis elbow, is one of the most frequent complaints. It usually comes from repeated gripping and wrist motion, especially with a tight grip or a backhand that relies on the wrist instead of the shoulder and body. You may notice pain when you shake hands, lift a coffee cup, or turn a doorknob.

Shoulder strain

Overhead smashes and reaching serves can irritate the rotator cuff, the group of small muscles that keep the shoulder stable. Shoulder pain that shows up when you reach overhead or sleep on that side is a common sign.

Ankle sprains and knee pain

Quick side-to-side movements and sudden stops put a lot of stress on the ankles and knees. Rolling an ankle while reaching for a wide ball is a classic pickleball injury. Players who play on hard outdoor courts several times a week may also notice achy knees.

Lower back pain

Pickleball involves a lot of bending at the waist to reach low balls near the net. If your hips and legs are stiff, your lower back often ends up doing extra work, and it can let you know the next morning.

Calf and Achilles strains

A sudden push-off can strain the calf or irritate the Achilles tendon, particularly in players who skip a warm-up. A sharp pull in the back of the lower leg is a reason to stop playing for the day.

Simple Ways to Lower Your Risk

• Warm up before you play. Five to ten minutes of easy movement, such as walking, leg swings, arm circles, and a few gentle lunges, helps get muscles ready for quick changes of direction.
• Loosen your grip. Squeezing the paddle too hard adds strain to the forearm and elbow. A relaxed grip and a swing that uses your shoulder and body can help.
• Bend your knees, not just your back. Getting low with your legs for dinks and low volleys takes pressure off the lower back.
• Wear court shoes. Running shoes are designed for forward motion. Court shoes give better side-to-side support, which may help protect ankles.
• Build up gradually. If you are new to the game or coming back after a break, start with shorter sessions and add time over a few weeks.
• Take rest days. Back-to-back days of long play are a common setup for overuse injuries. Mixing in walking, cycling, or swimming can keep you active while giving tendons a break.
• Stay hydrated. Arkansas heat and humidity can sneak up on you, even on fall mornings.

What to Do If You Get Hurt

For a mild strain or sore joint, many players start with relative rest, ice or heat for comfort, and gentle movement as the pain settles. Pain that lingers more than a week or two, keeps coming back every time you play, or changes how you move is worth having examined. So is swelling, bruising, or an ankle you cannot put weight on.

Stop and seek urgent medical care for a sudden pop with severe pain, a joint that looks out of place, or numbness and weakness that does not go away.

How a Sports Chiropractor Can Help

Dr. Kight works with athletes and active adults of all ages, and many pickleball injuries fall into the kinds of problems our sports chiropractor services are built around, including sprains, strains, shoulder injuries, and tennis or golfer’s elbow. A visit starts with an exam to find out which tissues are involved and what may be contributing, such as a stiff upper back that changes how your shoulder moves or hips that force your back to bend more.

Depending on what the exam shows, care may include adjustments, soft tissue work, mobility work, support taping, and home exercises to help you return to the court with less strain. If your problem needs a different kind of provider, we will tell you and help point you in the right direction.

If pickleball has left you sore, book an appointment online or call us at (501) 762-9648. Our Hot Springs office at 1880 Airport Rd, Suite B, is open Monday through Friday, 8:30am to 5:30pm. You can also learn more about Lake Hamilton Family & Sports Chiropractic and the care we offer.

Pickleball Injury FAQ

Is pickleball elbow the same as tennis elbow?

They are generally the same problem: irritation of the tendons on the outside of the elbow from repeated gripping and swinging. Pickleball players just get it from a different paddle.

Should I keep playing if something hurts?

Mild soreness that fades quickly is common. Sharp pain, pain that makes you change your stroke or footwork, or pain that gets worse during play is a sign to stop and let it settle before you go back.

How do I know if I should see someone or just rest?

If a minor ache is clearly improving week to week, rest and a gradual return may be enough. If it is not getting better, keeps returning when you play, or you are unsure what is going on, an exam can help you understand what is happening and how to get back to playing.