Got Pickleball Shoulder Pain? Try These Exercises and Other Treatments

Pickleball is an exhilarating and accessible sport — and one that’s gained a lot of popularity across a wide range of age groups over the past couple of years. It’s also common to hear or read about people experiencing injuries related to pickleball. Whether you’re new to the sport or have been an avid player for a while, you may have concerns about keeping your shoulder safe and healthy.

Hinge Health physical therapists get a lot of questions about pickleball and want to emphasize above all else that playing sports like pickleball — which combine movement and socializing — are generally really great for your health. And there’s a lot you can do to protect and prepare your shoulders for pickleball so you can enjoy the dinks, serves, and smashes without worrying about pain or injury.

Read on to learn more about pickleball shoulder pain and injuries as well as how to prevent and treat them with exercises recommended by Hinge Health physical therapists, so you can stay in the game.

How Does Playing Pickleball Affect Your Shoulder?

Generally, pickleball is considered a low-impact exercise, meaning it doesn’t put too much stress on your joints. While most swings or serves in pickleball happen at or below shoulder height, you may still hit some overhead shots — which can strain your shoulder muscles. Your shoulder is one of the most mobile joints in your body. It lets you move your arm in many ways (forward, up, back, and to the side) so you can hit the ball. 

However, all of that mobility also means that your shoulder can be prone to occasional pain or injuries. Taking extra precautions to not overextend your arm or rotate it abruptly can help prevent shoulder injuries, such as sprains and dislocation of the joint. 

“Pain or soreness is your body’s way of providing you information,” says Courtney Fitzpatrick, PT, DPT, a physical therapist at Hinge Health and pickleball enthusiast. Listening to that soreness or discomfort can help prevent you from overdoing it on the court and making the discomfort worse. Pain can also be a sign that your shoulder could benefit from more strengthening and mobility movements.

Pickleball Shoulder Pain Causes

There are several reasons why you may experience some discomfort in and around your shoulder while playing pickleball — from going past your limits to using incorrect equipment.

• Overdoing it. Pickleball is easy to overdo because it’s fun and social. But it’s important to listen to your body, says Dr. Fitzpatrick. You may feel the urge to push past fatigue so you can keep playing and socializing between matches. But, playing for longer than what your body is prepared to do can irritate your shoulder. 

• Lack of conditioning. “We just want to do the fun thing: play pickleball,” says Dr. Fitzpatrick. But it’s important to condition the muscles around your shoulder joint to support their mobility and stability. (The exercises below can help.) 

• Repetitive motion. Pickleball involves repetitive motions like swinging and quickly changing directions, which may lead to inflammation or strains in your tendons or muscles if your body isn’t prepared for those movements.

• Not enough warming up. “I see people get on the court and just start playing,” says Dr. Fitzpatrick. Without a warm-up, your muscles are less pliable, and your joints may have limited range of motion, making it easier to strain soft tissues, including muscles, tendons, and ligaments.

• Rotator cuff issues. The rotator cuff is a group of four muscles and tendons that support the shoulder. If those muscles aren’t strong, playing pickleball all the time may lead to a rotator cuff injury or aggravate a past injury, resulting in shoulder pain. 

• Impingement syndrome. Shoulder impingement occurs when structures in the shoulder, such as bones, tendons, or bursa, rub against each other. The space in the shoulder is already compact, but swelling, bone spurs, or how you’re moving can tighten the area, increasing the chance of impingement.

• Shoulder instability. Injuries from repetitive overhead movements and your genetics can contribute to shoulder instability, making it feel like your shoulder is “slipping out” or “giving way.” Shoulder instability can lead to dislocations or other injuries. 

• Past injuries. A history of shoulder injuries may increase your chances of experiencing shoulder pain from pickleball, especially if you didn’t have enough rehab at the time of those injuries, Dr. Fitzpatrick says. Shoulder pain may also be more prevalent if you have conditions like arthritis and bursitis. 

• A heavy paddle. Even an ounce or so can make a difference when you’re swinging your paddle dozens of times per game and playing games back-to-back. The extra weight can fatigue muscles in your forearm, contributing to elbow or wrist pain as well as shoulder pain.

Symptoms of Pickleball Shoulder Pain

“If you’re new to the sport, experiencing some muscle soreness within an hour or two after playing is normal,” Dr. Fitzpatrick says. Feeling soreness a day or two after playing pickleball, called delayed-onset muscle soreness (DOMS), is also normal. It’s a sign that your body is actively rebuilding muscle tissue, which ultimately leads to greater strength. The soreness should wear off within a few days. As you play more, you’ll start to adapt to the game’s demands. This may also mean your muscles won’t get sore as easily. 

Some symptoms of pickleball shoulder pain, however, are a signal that you may need to make some changes to prevent injury:

• Sharp, shooting pain with quick or overhead motions

• Soreness or dull aching that lasts for more than two hours after playing

• Repeated soreness, pain, or stiffness that doesn’t appear to be getting better over time

• An increase in the frequency or duration of dull, aching pain

If you experience shoulder pain from falling or notice swelling or bruising, can’t lift your arm up, or have a severe, constant worsening of pain, contact your healthcare provider. Call 911 or go to an emergency room if you have shoulder pain with other cardiovascular symptoms like chest discomfort, headaches, shortness of breath, dizziness, or double vision.

These pickleball shoulder exercises help to reduce muscle tightness, improve joint mobility, enhance healing, and build strength in your soft tissues so you can move comfortably on the court and prevent future pain and injury. Some of these movements are best to do after your pain has started to improve. Listen to your body — if something is hurting more than usual, reach out to your healthcare provider.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Pickleball Shoulder Pain Treatment Options

Pickleball shoulder pain is very treatable, and you can usually get relief from conservative treatments. 

• Exercises and physical therapy. A physical therapist can give you the tools to rehabilitate your shoulder so you can get back to doing what you love. They will ask you to perform specific exercises to strengthen the muscles and tendons around your shoulder joint. Certain movements can also enhance your mobility, which can improve your range of motion and lower your pain as you swing. A physical therapist will ask you about your symptoms and come up with a game plan to help you heal, says Dr. Fitzpatrick. “First, we’ll calm down the symptoms, and then, we’ll work on building your shoulder strength back up to prevent future issues.” You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Ice or heat. Both ice and heat can help you manage your shoulder pain. Ice reduces swelling and inflammation and slows nerve speed, which can provide your shoulder temporary pain relief. Heat helps by warming tight muscles and increasing blood flow to them. Ice is often recommended for the first few days, but Hinge Health physical therapists recommend choosing the method that you prefer the most. 

• Massage. Massage can help relax tight muscles that are trying to protect the joint, which can reduce pain, Dr. Fitzpatrick says. Massage may also increase blood flow and aid in the healing process.

• Taping. “Applying elastic athletic tape around your shoulder can help reduce pain and swelling, and improve stability,” says Dr. Fitzpatrick. You can wear it while you’re playing pickleball or put it on after you shower. A physical therapist can show you how to tape your shoulder to get the most benefits from it.

How to Prevent Pickleball Shoulder Pain: 7 Tips

While you can’t prevent all injuries, you can take steps to reduce your risk of getting injured or feeling pain. Follow these prevention strategies so you can keep playing the sport you love.

• Do shoulder strengthening exercises regularly. “Following a good strength and mobility program two to three times a week can offset the demands of pickleball,” says Dr. Fitzpatrick. Resistance training strengthens your tendons so that they can handle more stress. Doing mobility movements often can increase your shoulders’ range of motion and reduce your risk of injury when you go to hit the ball. 

• Ease into the game. If you’re new to the sport or just getting back to playing after a long break or an injury, ease back in and increase your playing time and frequency over a few weeks, Dr. Fitzpatrick says. Pushing your body past its current limits can set you back again. 

• Warm up first. “Doing a 10- to 15-minute warm-up can reduce some of the stressors pickleball can put on your muscles,” says Dr. Fitzpatrick. Performing a dynamic warm-up increases blood flow to your muscles, raises your body temperature, and increases your joints’ range of motion. This can make movement easier and reduce your injury risk. You can use some of the exercises above to warm up.

• Do body checks. Take a minute between games and pay attention to how your body feels. Are you tired? Anything feel sore? Notice any stiffness? If you’re not feeling your best, it’s okay to bow out sooner than you usually would.   

• Stay active during downtime. One of the fun parts of pickleball is talking to people between games. Keep your body moving during these social breaks. “You're playing intensely for 15 to 20 minutes for one match, and then you stop,” says Dr. Fitzpatrick. “Your muscles and tissues can get cold, and your body gets this message that it’s time to turn off. But then you’re back on the court, and everything has to turn back on.” Keep your muscles warm for the next game — and reduce your risk of injury or pain — with warm-up exercises between matches. 

• Schedule recovery days. Movement is medicine, but it's important to give your body a break from repetitive strain. Taking rest days from playing pickleball allows your muscles, tendons, and soft tissues to repair and strengthen, reducing the risk of injury. On days off from pickleball, keep your body active with cross-training activities like swimming or cycling, or try gentle strength and mobility workouts. By mixing up your routine, you treat your body to a balanced approach — resting from the same movements while still enjoying the healing benefits of varied physical activity.

• Be flexible. Factors outside of the pickleball court can affect your game. You might be used to playing for two hours without any problems, and then the next day, maybe you only have energy for one hour’s worth. Your sleep patterns, stress levels, and dietary habits can impact how you play. “If you didn’t have a great night’s sleep, or you’re more stressed this week, consider reducing your time on the court,” says Dr. Fitzpatrick.

PT Tip: Find the Right Dose

“You don't have to stop playing pickleball just because you have some shoulder pain,” says Dr. Fitzpatrick. “It just means you may need to reevaluate the frequency and duration you’re playing, so you can find the dosage that helps calm your symptoms.” Here at Hinge Health, we call this your movement sweet spot — the point that’s in between not challenging yourself enough and going past your limits. 

Finding your sweet spot might mean limiting yourself to only one or two games each session, or cutting back from playing three or four days a week to one or two. “It might be frustrating and uncomfortable, but it can help you learn strategies to support your body for longevity in the sport,” says Dr. Fitzpatrick.

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

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2. Stroesser, K., Mulcaster, A., & Andrews, D. M. (2024). Pickleball Participation and the Health and Well-Being of Adults—A Scoping Review. Journal of Physical Activity and Health, 21(9), 1–14. doi: 10.1123/jpah.2024-0092

3. USA Pickleball. (2018, October 12). Pain In Your Shoulder? It Isn’t Just Going To Go Away! | USA Pickleball. USA Pickleball. https://usapickleball.org/member-news/pain-in-your-shoulder-it-isnt-just-going-to-go-away/ 

4. Hegedus, E.J. (2024, May). A Primer on Pickleball and its Associate Injuries. Academy of Orthopaedic Physical Therapy. https://www.orthopt.org/blog/a-primer-on-pickleball-and-its-associated-injuries 

5. Guettler, J.H. & Vasileff, C. (2023, Fall). Avoid a “Pickle:” Know this Booming Sport’s Perks and Pitfalls. Sports Medicine Update. American Orthopaedic Society for Sports Medicine. https://www.sportsmed.org/membership/sports-medicine-update/fall-2023/avoid-a-pickle-know-this-booming-sports-perks-and-pitfalls 

6. Vitale, K., & Liu, S. (2020). Pickleball: Review and Clinical Recommendations for this Fast-growing Sport. Current Sports Medicine Reports, 19(10), 406–413. doi: 10.1249/jsr.0000000000000759

7. Touhey, D. C., Bozorgmehr, C. K., Tartibi, D. S., Smith, M. V., & Knapik, D. M. (2024). Pickleball Injuries in the Aging Athlete: A Critical Analysis Review. Cureus, 16(9), e69950. doi: 10.7759/cureus.69950