Essential Injury Prevention Tips for Racquet Sports
By Resurgens Orthopaedics
Tennis and pickleball are among the most popular sports in 2025, the latter being the fastest growing sport in America according to “Pickleball Statistics.”* Both sports offer players a mix of physical activity, social engagement, and mental challenge. However, as is with any sport, the repetitive movements and high intensity of these games can lead to overuse injuries, especially when proper preparation and technique are overlooked. Preventing injuries is crucial for long-term participation in tennis and pickleball, regardless of whether you are a beginner or an experienced athlete.
Why pickleball is making waves
Pickleball has exploded in popularity, especially among players over 50. It offers a low-impact alternative to tennis with similar physical and social benefits. However, its rapid rallies and constant court movement mean players still face injury risks, making injury prevention and recovery essential.
Pickleball-specific risks
Transitioning tennis players may underestimate the smaller court’s demands, leading to unique challenges like wrist strains due to the lighter paddles and lower ball trajectory.
Common injuries in tennis and pickleball
Tennis and pickleball share many injury risks due to their similar movements and demands:
- Tennis Elbow (Lateral Epicondylitis) — This overuse injury results from repetitive wrist and forearm movements, leading to pain and inflammation on the outside of the elbow.
- Rotator Cuff Injuries — Frequent overhead shots, such as serves or smashes, can strain or tear the shoulder’s rotator cuff muscles, especially in pickleball where the paddle encourages quick, repetitive motions.
- Knee and Ankle Injuries — Quick, lateral movements and sudden stops can lead to sprains, strains, or even ligament tears.
- Lower Back Pain — Poor posture during play or excessive twisting, particularly in pickleball’s fast- paced rallies, can lead to discomfort or injury.
Steps to prevent injuries
While the risk of injury is real, taking preventative measures can significantly reduce the likelihood of injury and allow you to play more comfortably and continue to improve your skills.
- Warm-up effectively. Start with 5-10 minutes of light cardio (like jogging or jumping jacks) followed by dynamic stretches. Focus on key areas such as shoulders, wrists, hips, and ankles to prepare your body for intense movements.
- Master proper technique. Good form not only improves your game but also minimizes unnecessary strain on muscles and joints. Enlist the help of a coach or trainer to fine-tune your strokes and footwork.
- Use appropriate equipment.
- Shoes: Tennis players need shoes with good lateral support, while pickleball players benefit from non-marking soles designed for quick pivoting.
- Paddles and racquets: Select equipment with the right grip size and weight to reduce the strain on your wrist and forearm.
- Incorporate cross-training. Adding strength training, flexibility exercises, and aerobic workouts to your routine will build a durable foundation for your gameplay. Yoga or Pilates can also help improve balance and core strength, key elements for injury prevention.
- Listen to your body. Pain is your body’s way of signaling potential problems. Don’t push through discomfort! Take breaks and seek medical advice if needed.
Recovery and modern solutions in 2025
Today’s technology offers new ways to prevent and recover from injuries:
- Wearable technology: Devices that track biomechanical patterns can identify risky movements and help you adjust your technique.
- Recovery tools: Percussion massagers, foam rollers, and cryotherapy are more accessible than ever, aiding in muscle recovery. Consult a physical therapist on the best options for your recovery.
- Advanced physical therapy: New treatments in physical therapy, including targeted exercises, offer enhanced recovery options for common tennis and pickleball injuries.
Staying injury-free
Preventing injuries in tennis and pickleball boils down to preparation, technique, and recovery. By warming up properly, playing smart, and listening to your body, you can enjoy these exciting sports while minimizing the risk of injury.
If pain or injuries are affecting your tennis or pickleball game, Resurgens Orthopaedics is here to help. Schedule a consultation to get back to playing comfortably. For more information, visit resurgens.com.
*“Pickleball Statistics.” The Pickleball Dinks, 2025, https://thepickleballdinks.com/post/pickleball-statistics.
