Pickleball is all fun and games, until your shoulder or ankle says otherwise. Dr. Grant Ralston of CoxHealth’s Sports Medicine Clinic shares how to warm up, recover and keep playing without pain.
Nov 2024
Pickleball has quickly become a popular way to stay active. The game’s mix of light competition and social connection makes it appealing to players of all ages, but with that rise in popularity comes an increase in sports-related injuries.
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Dr. Grant Ralston, a sports medicine physician at CoxHealth, has seen the trend firsthand. He works with local schools, Drury University and the Ozarks Lunkers while treating sports injuries of every kind at the Bone and Joint Center, helping patients of all ages stay healthy and active.
Ralston says ankle sprains, rotator cuff strains and tennis elbow are among the most common pickleball-related injuries he treats. Calf strains, knee sprains, tendonitis and even fractures from falls are also frequent. And it’s not just older adults getting hurt. “I’ve seen injuries in people who are in their 20s or 30s who are playing pickleball,” he says. “And people later in life in their 50s, 60s, 70s. You still see injuries all across the board. I think this more depends on your preparation leading into playing pickleball.”
Preparation: That preparation starts before you even step onto the court. “We talk about warming up properly,” Ralston says. “Making sure that you’re not going straight from jumping out of the car to playing in the game on the pickleball court.”
Proper footwear is another must. Shoes with solid ankle support and traction can help prevent sprains and slips. Building overall strength and flexibility, staying hydrated and listening to your body all reduce risk too. “If it’s the first time you've played, you probably shouldn't go out and play for several hours,” Ralston says. “Take breaks if you're starting to experience any pain or fatigue, because then that's when injuries are more likely to happen.”
Why it matters: When a player does get hurt, it’s not always easy to know when to seek professional care. Ralston says to start with simple at-home treatments like rest, ice or bracing. Ralston says athletes should seek care if symptoms persist or worsen—like pain that intensifies during play, swelling or bruising that doesn’t fade, or a joint that feels unstable after an injury. “Those would all be reasons to come in and see us,” Ralston says.
What you should try: Even when injuries occur, Ralston encourages patients to keep moving in whatever ways they can. He often recommends low-impact activities like biking or swimming, along with physical therapy or at-home exercises, to preserve strength and mobility during recovery. Staying active in a safe, modified way helps patients heal faster and return to the court with confidence.
Ralston emphasizes that sports medicine isn’t limited to competitive athletes. His team treats anyone dealing with bone, joint or muscle injuries, whether it’s a sprain from playing with grandkids, arthritis in the knee or a sports-related concussion.
As for pickleball itself, Ralston says it offers plenty of benefits for players of all ages and activity levels. “Keep playing,” he says. “There are physical and social benefits.” Ralston points out that people who previously hadn't been very active are now active and meeting new people on the pickleball court.
As pickleball continues to grow in popularity, local players can stay in the game by taking care of their bodies and responding to injuries the smart way.
