Common Pickle Ball Injuries in Bacchus Marsh-and how to prevent them
Pickleball is one of the fastest growing sports in Australia — and we’re seeing more players taking it up here in Bacchus Marsh at the MARC.
It’s social, competitive and seems low impact. But the reality is that pickleball places repetitive load on the elbows, shoulders, knees and ankles — especially for players returning to sport after a break.
At Bacchus Marsh Physiotherapy, we’re seeing an increase in pickleball-related injuries. Here’s what to look out for.
1. Elbow Pain (Pickleball Elbow)
Very similar to tennis elbow.
Why it happens:
Repeated gripping and backhand strokes overload the wrist extensor tendons.
Common signs:
Pain on the outside of the elbow
Weak grip strength
Pain lifting everyday objects
This is particularly common in new players who increase their playing frequency too quickly.
2. Achilles Tendon Pain & Calf Strain
Quick accelerations to the kitchen line and sudden stops put significant stress through the calf and Achilles.
Symptoms include:
Morning stiffness
Pain pushing off
Tightness after games
This is usually a load issue rather than a tear.
3. Ankle Sprains
Lateral shuffles and reaching wide for a dink shot can lead to rolling the ankle.
Watch for:
Swelling
Pain weight bearing
Ongoing instability
Proper rehab is critical to prevent repeat sprains.
4. Knee Pain (Patellar Tendon or Joint Overload)
The constant semi-squat position and deceleration movements stress the knee.
Typical symptoms:
Pain below the kneecap
Stiffness after sitting
Pain after multiple games
5. Shoulder Pain
Overhead smashes and serving can overload the rotator cuff.
Common in:
Former tennis players
Players with previous shoulder history
Why Are We Seeing More Pickleball Injuries?
✔ Rapid growth in participation
✔ Multiple games in one session
✔ Competitive intensity
✔ Lack of strength preparation
Most injuries are not traumatic — they are overload injuries.
✅ How To Prevent Pickleball Injuries
1️⃣ Progress Your Load Gradually
Don’t go from 1 game per week to 4 games in a tournament.
Increase volume gradually and have 1-2 rest days inbetween playing. I know these days it takes me a good couple of days to get over tennis on a sunday.
2️⃣ Warm Up Properly (5–8 Minutes Minimum)
Focus on:
• Calf raises and stretches
• Bodyweight squats
• Arm circles
• Shoulder band work
• Light side shuffles
Warm muscles tolerate load better and reduce tendon irritation.
3️⃣ Strength Train 2x Per Week
Key areas for pickleball players:
• Calves – heel raises (straight and bent knee)
• Quads & Glutes – split squats, step-ups, wall squats
• Rotator Cuff and Shoulder – , band pull, mimic backhand and forehand with a resistance band
• Forearm extensors – wrist extension strengthening with band or dumbbell
Strong tendons handle repetitive play far better.
4️⃣ Wear Proper Court Shoes
Running shoes are not designed for lateral movement.
Court shoes provide better ankle stability and reduce sprain risk.
5️⃣ Don’t Ignore Early Warning Signs
Morning stiffness in Achilles?
Sore elbow after games?
Knee pain that lingers?
Addressing pain early prevents long recovery periods later.
If you’re dealing with pickleball pain in Bacchus Marsh, early physiotherapy can keep you on the court and prevent recurring issues.
🎯 Book online or call Bacchus Marsh Physiotherapy today.
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When Should You See a Physio?
If pain:
Persists longer than 1–2 weeks
Is getting worse
Stops you playing
Affects sleep
Early management means quicker recovery and less time off the court.
🎾 Want to Stay on the Court Longer?
If you're dealing with elbow, knee, Achilles or shoulder pain from pickleball in Bacchus Marsh, book an appointment with our experienced physiotherapists today.
Bacchus Marsh Physiotherapy – Keeping Local Athletes Moving.
