It might feel like everyone you know has suddenly picked up a paddle. Instead of dinner invites, you’re getting group texts for doubles. Pickleball leagues are filling up, neighborhood courts are packed before sunrise, and your friends are comparing paddle brands the way they used to compare restaurants.
For many, it feels like pickleball appeared overnight. But while its recent popularity might seem sudden, the game itself has been around for decades.
Pickleball was invented in 1965 on Bainbridge Island, Washington, by three dads — Joel Pritchard, Bill Bell, and Barney McCallum — who wanted to create a summer activity their families could enjoy together. With a few table tennis paddles, a perforated plastic ball, and an old badminton net, they built something that would outlast any vacation pastime. Within two years, the first permanent court was built, and by 1972, the sport was officially recognized.
Nearly 60 years later, pickleball has evolved from backyard fun to a national obsession with no signs of slowing down.
America’s fastest-growing sport
It’s easy to see the appeal. Pickleball is social, easy to learn, and accessible, offering the friendly pace of tennis with less space and gear.
“People want to be active, but they also want connection,” says physical therapist Minda Lemmon. “Pickleball offers both — it’s fun, it’s social, and it doesn’t feel intimidating.”
Pickleball has been at the top of the list as the fastest-growing sport in America for more than three years, according to the Sports & Fitness Industry Association and Pickleheads 2024 State of Pickleball Report.
Between 2022 and 2023 alone, participation jumped 51.8%, marking an astounding 223.5% increase over three years. What began as a game popular among retirees now attracts players of all ages:
- The largest group of players is now ages 25 to 34, representing more than 2.3 million participants.
- More than 1 million children joined the sport in 2023.
- Every region in the country saw growth, led by the South Atlantic, home to 2.8 million pickleball players.
But with more people picking up paddles — and playing more often — comes a rise in aches, strains, and unexpected injuries.
Common pickleball injuries — and how to prevent them
A 2025 Orthopaedic Journal of Sports Medicine study found that pickleball-related injuries have surged over the past decade, with adults over 65 accounting for more than 60% of emergency department visits.
The most common causes? Falls, followed by strains and sprains to the wrist, knee, and shoulder.
Lemmon sees it regularly in her physical therapy practice in Fort Wayne, Indiana.
“People jump into pickleball without preparing their bodies,” she explains. “They haven’t worked out in years, then they start playing several times a week. Without proper strength or flexibility, it’s easy to develop shoulder or knee pain.”
Her most frequent cases of pickleball injuries include:
- Shoulder impingement and rotator cuff tendonitis from overhead serves and volleys.
- Tennis or golfer’s elbow caused by repetitive swinging.
- Achilles tendonitis and plantar fasciitis linked to poor footwear or hard pivots.
- Knee sprains from shoes that grip too tightly on court surfaces.
- Low back and hip pain tied to weak glutes or limited rotation.
While older adults are more likely to experience fall-related injuries, younger players often deal with repetitive strain and overuse pain from longer, faster-paced games.
Why pickleball injuries are happening
Pickleball’s inclusive nature attracts both seasoned athletes and beginners who haven’t stretched since high school gym class. The result? A lot of enthusiasm, a lot of movement, and not always enough preparation.
“Pickleball is a full-body sport,” Lemmon says. “You need the right mix of flexibility and stability. If you’re not cross-training, you’re more likely to get hurt.”
As courts become busier and games get longer, players are also skipping rest days, showing up sore, and pushing through pain. It’s part competition, part community spirit. However, it can lead to overuse injuries and slower recovery times.
How to prevent pickleball injuries and stay healthy
The best way to enjoy pickleball is to treat it like what it’s become: a real sport. And like any sport, your body needs conditioning, balance, and recovery.
1. Warm up before you play
Spend 5 to 10 minutes on dynamic movements to prep muscles for lateral movement. Think arm circles, trunk twists, light jogging, and side steps.
2. Strengthen your core and glutes
Incorporate Pilates, yoga, or aquatic resistance workouts to build stability and mobility, which are key for quick pivots and controlled shots.
3. Choose court-ready footwear
Wear shoes designed for lateral support, not running shoes. If your foot rolls inward, consider custom or low-profile orthotics to prevent strain.
Custom orthotics can make a noticeable difference in comfort and performance. They help align your feet and ankles, improve balance, and distribute pressure more evenly across the foot. By supporting proper movement patterns, orthotics reduce the strain that leads to Achilles tendonitis, plantar fasciitis, and pickleball knee pain, keeping you steady with every pivot and serve.
4. Stay hydrated
“Many people don’t realize how important electrolytes are,” Lemmon adds. “Dehydration can cause cramps and fatigue that make injury more likely.”
5. Recover intentionally
Rest days matter. Use ice or cold-water immersion for soreness, stretch after games, and avoid playing through pain.
“Ice tubs and cool water immersion can make a big difference,” Lemmon says. “They help reduce inflammation before it turns into something more serious.”
Most mild soft-tissue injuries improve within a few weeks with rest and recovery. Ignoring symptoms or continuing to play through pain can stretch that timeline to several months.
Recovery and prevention in the water
A swim spa can be one of the best tools for recovery and injury prevention, especially for players who want to keep moving without added strain. The buoyancy of warm water supports your body weight, easing pressure on the joints that take the most impact on the court. At the same time, the natural resistance of the water helps strengthen and stabilize key muscle groups in a comfortable, low-impact environment.
You can use the current to guide stretching and strengthening routines that complement your pickleball schedule:
Core stability and balance: Stand in waist-deep water and hold an athletic stance against a light current. The resistance activates the hips, glutes, and core — the same muscles that power your quick side steps and serves.
Leg and hip mobility: Use the grab bar for support as you perform slow leg swings or hip circles. The water helps you move more freely while supporting your range of motion.
Shoulder and upper-body recovery: Move your arms through the water in slow arcs or use the resistance bands included in the H2Xercise Kit. The smooth, even resistance helps strengthen the shoulders and protect the rotator cuff.
Walking or jogging against the current: Replicate on-court movement while reducing joint stress — ideal for maintaining fitness between games or when recovering from soreness. H2X Fitness Swim Spas feature an adjustable swim current, allowing you to control the intensity of your workout. Set a gentle flow for active recovery days or increase the speed to build endurance and strength.
The warm water encourages circulation and relaxation, helping muscles recover faster while reducing stiffness. And because the resistance is adjustable, you can tailor each session — whether it’s for gentle mobility or a focused strength workout.
In an H2X Fitness Swim Spa, you can personalize every element of that experience — from the temperature of the water to the speed of the current — creating an ideal environment for both recovery and performance. It’s a restorative space that helps you move with purpose, feel your best, and get ready for whatever comes next on the court.