Recovering Smart from a Pickleball Injury
It’s terrific news that the sport of pickleball continues to grow because it brings fun, movement, and connection to players of all ages. At the same time, as participation rises, we are seeing more injuries—especially in older adults. A recent report in JAMA highlighted that while the number of players has tripled in recent years, injuries have increased even more rapidly.
At OC Sports & Wellness in Orange County, we wholeheartedly encourage pickleball participation—it’s a fantastic way to stay fit, engaged, and social. And if injuries occur, we also specialize in helping you recover strongly so you can get back in the game.
Why Are Injuries on the Rise?
Several factors contribute to increased injury risk among pickleball players:
- The aging of the player base. As people age, the quality of tendons and ligaments declines, and bone density may decrease—making joints and soft tissues more susceptible.
- The sport involves quick lateral movements, sudden stops and starts, twisting and bending near the net, and a small court area. These dynamics raise stress on muscles, tendons, and joints.
- Many players are eager to jump in without a complete work-up of their musculoskeletal readiness or underlying bone health. When there is existing wear and tear or low bone density, even moderate stress can lead to injury.
The most common injuries are soft tissue problems, including sprains, strains, and tendinitis. Older players also show a higher incidence of fractures and joint issues, often related to bone density or fall mechanics.
What To Do If You Get Injured
If you’ve had a joint, tendon, or other musculoskeletal injury from pickleball (or suspect you have one), here’s a structured path to recovery—to lift your confidence and performance so you can return to fun and function.
- Recognize the injury early. If you feel persistent joint or tendon pain (for example, in the shoulder, elbow, knee, or ankle), or notice swelling, stiffness, or limited function, don’t ignore it. Early attention helps avoid escalation.
- Get evaluated. At OC Sports & Wellness, we’ll assess your specific issue. We’ll review how the injury occurred, assess your movement, examine the affected joint or tendon, and order imaging if necessary (X-ray, ultrasound, or MRI) to clarify the situation.
- Address any bone or joint risk factors. Especially for players over 50, bone density testing (DEXA scan) and a medical pre-participation physical exam are highly recommended. Ensuring optimal bone strength reduces the risk of future injuries.
- Create a recovery plan. Based on your diagnosis, we may recommend rest or modified activity, targeted strengthening and mobility advice, joint-friendly conditioning, and gradual return to play. At OC Sports & Wellness, we specialize in integrative sports medicine, placing a special focus on the quality of tissues and joints, and achieving sustainable recovery.
- Consider advanced regenerative options for persistent pain. If tendon pain, joint irritation, or chondral issues (cartilage wear) linger despite initial management, regenerative injections such as platelet-rich plasma (PRP) or Prolozone® (prolotherapy plus ozone) can be excellent options. These therapies stimulate healing, reduce inflammation, and support recovery of the affected tissue rather than simply masking pain.
- Return to play smartly. When the tissue signs are good (pain under control, strength improving, motion near normal), then you can gradually return to pickleball. Start with shorter sessions and fewer quick-change movements, and gradually build up as your confidence and tissue resilience improve.
Why OC Sports & Wellness?
We are proud to be the premier sports medicine clinic in Orange County, serving active adults and pickleball enthusiasts alike. We celebrate your passion for this sport and aim to help you continue playing—stronger, smarter, and safer. Whether it’s pre-participation screening, advanced regenerative therapies, or tailored recovery plans, we’re here to support you every step of the way.
Pre-Participation & Bone Density Tips for Players Over 50
Before you dive into pickleball (or ramp up your play), here are some practical recommendations:
- Schedule a physical exam to check cardiovascular health, joint mobility, strength, and bone health.
- Ask about a bone density (DEXA) scan if you’re over 50 or have risk factors for osteoporosis (e.g., family history, prior fracture, etc.).
- Ensure you have adequate nutrition (including calcium, vitamin D, and protein) and maintain a healthy body weight and active lifestyle to support bone and tissue health.
- Ensure your footwear provides good lateral support and traction, and play on well-maintained surfaces whenever possible, rather than on cracked or uneven courts.
- Ease into play by starting with shorter sessions, incorporating dynamic warm-ups, and gradually increasing the intensity of lateral movements, quick stops, and start-stops.
Embrace Pickleball for Many Reasons!
Pickleball offers numerous benefits, including fun, social connection, cardiovascular activity, agility, and strength. The rise in injuries should not discourage you—it should empower you. With awareness, appropriate screening, smart play, and the right recovery strategy, you can continue enjoying this sport for years to come. At OC Sports & Wellness, we’re excited to partner with you on your journey: playing harder, recovering faster, and staying active.
We hope this information is helpful. At OC Sports and Wellness in Orange County, we understand the importance of balancing your health with a busy lifestyle. That’s why we offer convenient options for scheduling visits, texting, or video chatting with Dr. Sunshine. Let’s work together towards your well-being! Please feel free to contact us at 949-460-9111.
Our sports medicine practice is within driving range of Aliso Viejo, Anaheim, Brea, Buena Park, City of Orange, Costa Mesa, Cypress, Dana Point, Fountain Valley, Fullerton, Garden Grove, Huntington Beach, Irvine Sports Medicine, La Habra, La Palma, Laguna Beach, Laguna Hills, Laguna Niguel, Laguna Woods, Lake Forest, Los Alamitos, Mission Viejo, Newport Beach, Placentia, Rancho Santa Margarita, San Clemente, San Juan Capistrano, Santa Ana, Seal Beach, Stanton, Tustin, Villa Park, Westminster, and Yorba Linda. We look forward to seeing you soon!
Disclaimer: The information above is educational and not a substitute for personalized medical advice. Outcomes vary. Always consult a qualified healthcare professional to determine the best treatment for your condition.
