If you’ve noticed more paddles and portable nets popping up at your local park or sports centre, you’re not imagining things. Pickleball has taken off across Melbourne over the past year or so, and it’s easy to see why. It’s social, it’s easy to pick up, and it welcomes everyone from teenagers to grandparents onto the same court.
But with more people picking up a paddle for the first time, clinics like ours are also seeing a steady rise in pickleball-related injuries walking through the door. It’s not that the sport is inherently dangerous, but the combination of quick movements and a wide range of fitness levels means bodies are sometimes being asked to do more than they’re used to.
Why Is Pickleball Causing So Many Injuries?
Pickleball might look gentle from the sidelines, but it demands a fair amount from the body. Players are constantly shuffling sideways, darting forward to the kitchen line, and stopping abruptly to return a shot. These quick changes of direction put real strain on ankles, knees and hips, particularly if those joints haven’t been warmed up properly beforehand.
A good portion of pickleball’s new fanbase are people returning to sport after years away, or trying something new later in life. Jumping straight into competitive games without rebuilding strength, balance and mobility first is often where trouble starts.
Add in the repetitive wrist and shoulder motion involved in serving and dinking, and you’ve got a sport that’s low-impact in theory but still capable of catching people off guard with injuries.
The Injuries We’re Seeing Most
Ankle sprains
The most common complaint we see, usually caused by sudden lateral movements and quick changes of direction. Court surfaces play a big role here too, as many pickleball courts are harder and less forgiving than traditional tennis courts, offering less give when the foot rolls or twists.
Achilles and calf strains
These tend to follow a similar pattern to ankle sprains, triggered by the constant stopping and starting the sport demands. Calf muscles that haven’t been properly warmed up or conditioned for repeated bursts of movement are particularly vulnerable, especially in players returning to sport after time away.
Pickleball elbow
A close cousin of tennis elbow, this is caused by the repetitive gripping and paddle motion involved in returning shots. It tends to build up gradually rather than happen from a single incident, which means it’s often dismissed early on as general soreness rather than something worth addressing.
Shoulder niggles
Common around the rotator cuff, usually from serving and reaching for wide or awkward balls. These injuries are often linked to poor shoulder mobility or strength beforehand, meaning players who haven’t done any upper body conditioning are more likely to feel it here first.
The encouraging part is that nearly all of these issues are both preventable and treatable, particularly when they’re addressed early rather than later on.
How Physiotherapy Can Help
If you’re already dealing with an injury, a physiotherapist can properly assess what’s going on and put together a treatment plan suited to you. This might involve hands-on therapy, targeted exercises, or a structured rehab programme to get you back on court safely. Rather than a generic “rest and ice” approach, treatment is tailored to your specific injury and how your body’s responding to it.
Prevention matters just as much, and it’s often overlooked until after something’s gone wrong. A physiotherapist can conduct a movement screening to identify any strength or mobility gaps before they become problems.
From there, they can build a simple programme focused on the areas pickleball relies on most, such as ankle stability, hip strength and shoulder control. Small adjustments to warm-up routines and footwork technique can also make a real difference in reducing strain over time.
For anyone nursing a niggle, a physio can also help map out a sensible return-to-play timeline, so you’re easing back in rather than risking a repeat injury by rushing straight back into competitive games.
A Few Simple Things You Can Do Yourself
Warm up properly before you play
Even just five to ten minutes of dynamic movement, leg swings, ankle circles and light jogging helps prepare your joints and muscles for the quick, unpredictable movements pickleball demands. Skipping this step is one of the easiest ways to end up with an avoidable strain.
Invest in proper court shoes
Old runners or casual trainers usually aren’t built for the lateral movements the sport requires. Shoes designed for court sports offer better side-to-side support and grip, which reduces the risk of ankle rolls and slips, particularly on harder court surfaces.
Pace yourself if you’re new to the sport
It’s tempting to try to keep up with more experienced players straight away, but easing into regular play gives your body time to adjust to the demands of the game. Building up gradually, both in session length and intensity, goes a long way in preventing overuse injuries.
Listen to your body
Whether it’s a niggle in the elbow or tightness in the calf, it’s worth paying attention if something feels off rather than pushing through it. Minor issues are usually far easier to resolve when caught early, before they leave you out of the sport for weeks.
Staying on Court, Injury-Free
Pickleball’s popularity in Melbourne doesn’t seem to be slowing down any time soon, and there’s a lot to love about a sport that’s social, accessible and genuinely good fun. The key is giving your body the support it needs to keep up with your enthusiasm for the game.
If you’ve picked up a niggle on court, or you’d simply like some guidance on preparing your body before you start playing regularly, our Physiotherapy team at Coolaroo Clinic is here to help. Booking an assessment now can save you weeks on the sidelines later, so you can keep doing what you love, pain-free.