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<\/figure>\n\n\n\nAmerica\u2019s fastest-growing sport<\/h2>\n\n\n\n
It\u2019s easy to see the appeal. Pickleball is social, easy to learn, and accessible, offering the friendly pace of tennis with less space and gear.<\/p>\n\n\n\n
\u201cPeople want to be active, but they also want connection,\u201d says physical therapist Minda Lemmon<\/a>. \u201cPickleball offers both \u2014 it\u2019s fun, it\u2019s social, and it doesn\u2019t feel intimidating.\u201d<\/p>\n\n\n\n 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<\/a>.<\/p>\n\n\n\n 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:<\/p>\n\n\n\n But with more people picking up paddles \u2014 and playing more often \u2014 comes a rise in aches, strains, and unexpected injuries.<\/p>\n\n\n\n A 2025 Orthopaedic Journal of Sports Medicine study<\/a> found that pickleball-related injuries have surged over the past decade, with adults over 65 accounting for more than 60% of emergency department visits.<\/p>\n\n\n\n The most common causes? Falls, followed by strains and sprains to the wrist, knee, and shoulder.<\/p>\n\n\n\n Lemmon sees it regularly in her physical therapy practice in Fort Wayne, Indiana.<\/p>\n\n\n\n \u201cPeople jump into pickleball without preparing their bodies,\u201d she explains. \u201cThey haven\u2019t worked out in years, then they start playing several times a week. Without proper strength or flexibility, it\u2019s easy to develop shoulder or knee pain.\u201d<\/p>\n\n\n\n Her most frequent cases of pickleball injuries include:<\/p>\n\n\n\n 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.<\/p>\n\n\n\n Pickleball\u2019s inclusive nature attracts both seasoned athletes and beginners who haven\u2019t stretched since high school gym class. The result? A lot of enthusiasm, a lot of movement, and not always enough preparation.<\/p>\n\n\n\n \u201cPickleball is a full-body sport,\u201d Lemmon says. \u201cYou need the right mix of flexibility and stability. If you\u2019re not cross-training, you\u2019re more likely to get hurt.\u201d<\/p>\n\n\n\n As courts become busier and games get longer, players are also skipping rest days, showing up sore, and pushing through pain. It\u2019s part competition, part community spirit. However, it can lead to overuse injuries and slower recovery times.<\/p>\n\n\n\n The best way to enjoy pickleball is to treat it like what it\u2019s become: a real sport. And like any sport, your body needs conditioning, balance, and recovery.<\/p>\n\n\n\n Spend 5 to 10 minutes on dynamic movements to prep muscles for lateral movement. Think arm circles, trunk twists, light jogging, and side steps.<\/p>\n\n\n\n Incorporate Pilates<\/a>, yoga, or aquatic resistance workouts to build stability and mobility, which are key for quick pivots and controlled shots.<\/p>\n\n\n\n Wear shoes designed for lateral support, not running shoes. If your foot rolls inward, consider custom or low-profile orthotics to prevent strain.<\/p>\n\n\n\n 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.<\/p>\n\n\n\n \u201cMany people don\u2019t realize how important electrolytes are,\u201d Lemmon adds. \u201cDehydration can cause cramps and fatigue that make injury more likely.\u201d<\/p>\n\n\n\n Rest days matter. Use ice or cold-water immersion for soreness, stretch after games, and avoid playing through pain.<\/p>\n\n\n\n \u201cIce tubs and cool water immersion<\/a> can make a big difference,\u201d Lemmon says. \u201cThey help reduce inflammation before it turns into something more serious.\u201d<\/p>\n\n\n\n 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.<\/p>\n\n\n\n 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.<\/p>\n\n\n\n Core stability and balance<\/strong>: Stand in waist-deep water and hold an athletic stance against a light current. The resistance activates the hips, glutes, and core \u2014 the same muscles that power your quick side steps and serves.<\/p>\n\n\n\n Leg and hip mobility<\/strong>: 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.<\/p>\n\n\n\n Shoulder and upper-body recovery<\/strong>: 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.<\/p>\n\n\n\n Walking or jogging against the current<\/strong>: Replicate on-court movement while reducing joint stress \u2014 ideal for maintaining fitness between games or when recovering from soreness. H2X Fitness Swim Spas<\/a> 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.<\/p>\n\n\n\n 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 \u2014 whether it\u2019s for gentle mobility or a focused strength workout.<\/p>\n\n\n\n\n
Common pickleball injuries \u2014 and how to prevent them<\/h2>\n\n\n\n
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![\"why](\"https:\/\/www.h2xswimspa.com\/blog\/wp-content\/uploads\/2025\/11\/iStock-1486086975-1024x683.jpg\")
<\/figure>\n\n\n\nWhy pickleball injuries are happening<\/h2>\n\n\n\n
How to prevent pickleball injuries and stay healthy<\/h2>\n\n\n\n
1. Warm up before you play<\/h3>\n\n\n\n
2. Strengthen your core and glutes<\/h3>\n\n\n\n
3. Choose court-ready footwear<\/h3>\n\n\n\n
4. Stay hydrated<\/h3>\n\n\n\n
5. Recover intentionally<\/h3>\n\n\n\n
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<\/figure>\n\n\n\nRecovery and prevention in the water<\/h2>\n\n\n\n
You can use the current to guide stretching and strengthening routines that complement your pickleball schedule:<\/h4>\n\n\n\n