Pickleball is fun, fast-paced, and a fantastic workout—especially for adults looking to stay active. But let’s be honest: it can be tough on the body. Whether you’re a weekend warrior or a daily doubles champ, nagging pain and overuse injuries can sneak up quickly.

The good news? With the right warm-up and targeted exercises, you can stay injury-free, improve your performance, and recover faster when aches do pop up.

Common Pickleball Injuries We Treat

Here are the most common pickleball-related injuries we see at Studio ME:

Tennis Elbow (Lateral Epicondylitis): Caused by repetitive paddle swings stressing the elbow tendons
Shoulder Impingement: From overhead serves and quick strokes
Knee Pain: Often related to poor mechanics or muscle imbalances
Ankle Sprains: Due to quick changes in direction
Achilles Tendonitis: Common with explosive movement and tight calves
Lower Back Strain: From bending, twisting, and rotational movements

Whether you’re dealing with one of these or trying to avoid them altogether, physical therapy is your secret weapon for staying pain-free and strong.

Warm Up Before You Play

Don’t skip the warm-up. Five minutes of intentional movement before you step onto the court can dramatically reduce your injury risk.

Try this pre-pickleball warm-up:

Arm Circles (30 sec each direction)
Leg Swings (10 per leg)
High Knees or Light Jog (30 sec)
Bodyweight Squats (10 reps)
Torso Rotations (20 reps)

It’s quick, simple, and keeps your body ready for action.

3 Physical Therapy Exercises for Pickleball Performance

1. Monster Walks (Glute Activation)
Improves hip stability and lateral movement—critical for side-to-side action.
Use a mini band above the knees. Step sideways for 10 steps each way. Repeat 2–3 times.

2. Wall Slides (Shoulder Mobility)
Keeps shoulders strong and pain-free during overhead swings.
Stand with your back against a wall, arms in goalpost position. Slide arms up and down. 10 reps, 2 sets.

3. Single-Leg Balance Reaches
Builds ankle and knee stability to prevent falls and sprains.
Stand on one leg, reach forward with the opposite hand, then return to center. 10 reps each leg.

Single leg Balance exercise. Need a modification? Drop you bag leg for a kickstand and added stability.

How Dry Needling Helps Elbow Pain (Especially Tennis Elbow)

Tennis elbow is a top complaint among pickleball players. It happens when the tendons on the outside of your elbow become irritated from repetitive gripping and swinging.

Dry needling is one of the most effective treatments we use. It works by:

Releasing tight trigger points in the forearm muscles
Improving blood flow to the irritated tendon
Reducing pain and inflammation so healing can begin
Restoring normal muscle activation so you can grip, swing, and serve without flinching

Many clients feel relief after just one or two sessions, especially when combined with stretching and strengthening exercises.

Dry needling with e-stimulation for tennis elbow treatment.

Cupping for Recovery & Mobility

Cupping is another powerful tool in our recovery toolbox. It helps increase circulation, flush out inflammation, and relieve tension in overworked muscles—especially the shoulders, back, and calves.

After a few intense matches or a long tournament weekend, cupping can help you bounce back faster and stay loose.

Book Your Initial Evaluation Today

Pickleball should be fun—not painful.

Whether you're dealing with elbow pain, nagging knee issues, or just want to move better and stay in the game longer, our team at Studio ME is here to help.

Book an Evaluation

Pickleball Pain? Here’s How Physical Therapy Can Keep You in the Game