From neighborhood courts to professional arenas, pickleball is booming—and tennis continues to be a favorite among weekend warriors and seasoned athletes alike. These sports offer a great mix of cardio, coordination, and community, making them appealing for all ages. Whether you're sprinting for a serve or slicing a backhand down the line, few activities match the fun and fitness boost of a good match.
But behind every exciting rally is a reality many players don’t anticipate: the wear and tear on your joints. As low-impact as these games might seem compared to contact sports, their dynamic nature—rapid starts and stops, lateral movement, and repetitive swinging—can stress key areas like the knees, elbows, shoulders, and ankles. For active adults, especially those over 40, these strains can accumulate quickly, leading to injury, chronic discomfort, or decreased mobility.
Many pickleball and tennis enthusiasts overlook early signs of joint stress, brushing off stiffness or soreness as "just part of the game." But these symptoms can be the body’s early warning signs. Ignoring them can turn temporary aches into persistent injuries that bench you for weeks—or even months.
The good news? With the right approach, you can continue to enjoy the sports you love without sacrificing your joint health. Whether you're a casual player or a competitive athlete, knowing how to protect your joints is essential for longevity on the court.
On the surface, pickleball and tennis seem like recreational activities you can pick up at any age—and they are. But make no mistake: both sports require explosive movement, sharp reflexes, and full-body coordination, all of which place considerable demand on your joints and connective tissues.
Both sports involve:
These movements are high-impact, especially on the knees, ankles, and hips. Over time, this constant pressure can contribute to joint inflammation, ligament strain, or cartilage wear—especially if you're playing on hard courts.
Pickleball and tennis also involve repetitive upper body motions—serving, swinging, slicing—all of which heavily tax the:
These repetitive movements can gradually break down tendons and joints if not properly managed with strength training, mobility work, and rest.
While both sports share common mechanics, there are distinct differences in how they impact your joints:
For many, pickleball feels gentler at first—but its stop-start intensity and frequent games can sneakily wear down joint integrity, especially in older or unconditioned players.
Often called “tennis elbow,” this painful condition affects the tendons on the outside of the elbow and is just as common in pickleball players. It results from repetitive swinging motions and gripping the paddle too tightly, leading to inflammation and microtears in the tendon.
Symptoms:
Serving, smashing, and overhead shots place heavy strain on the rotator cuff, a group of muscles that stabilize your shoulder joint. Over time, this can cause inflammation, tendonitis, or even partial tears.
Symptoms:
The rapid pivots and lunges required in both sports put the knees at risk—particularly for:
Symptoms:
Quick directional changes make the ankles vulnerable to sprains, especially on hard courts or uneven surfaces. Repeated injuries without proper rehab can lead to chronic instability, where the ankle feels weak or prone to rolling.
Symptoms:
Frequent lunges, pivots, and court movement can inflame the hip bursa or irritate the labrum, a ring of cartilage that cushions your hip joint.
Symptoms:
The vibration from impact, especially with improper paddle grip or poor technique, can lead to wrist tendonitis or strain. This is especially common in players increasing their play frequency or using heavy equipment.
Symptoms:
Skipping a proper warm-up is one of the easiest ways to set yourself up for injury. Before hitting the court:
After your match, take time to cool down with static stretches targeting:
This helps reduce stiffness, flush out lactic acid, and protect your range of motion.
Strong muscles act like shock absorbers for your joints. Focus on:
Incorporate regular mobility and flexibility work to maintain joint alignment and avoid stiffness, especially in the hips, ankles, and spine.
Footwear matters more than you think. Choose:
For your racket or paddle:
Proper gear minimizes joint impact and keeps your biomechanics healthy.
Overplaying is a common culprit for joint pain. Be intentional about:
Small adjustments in form can significantly reduce repetitive joint stress.
Your body whispers before it screams. Don’t ignore:
These are signs that something may be off—and catching them early can prevent a much bigger issue down the road.
You don’t have to give up the sports you love just because joint pain has crept into the picture. Whether you’re a dedicated tennis player or new to the pickleball craze, discomfort and injury should never be the end of your story. At Medici Orthopaedics & Spine, we believe that staying active is part of a healthy life—and we’re here to help you do it safely and confidently.
By listening to your body, adopting joint-friendly habits, and seeking expert care when needed, you can extend your time on the court and enjoy every match without worry. If you’re experiencing pain that lingers after play, tightness that limits your motion, or recurring injuries that keep resurfacing, don’t wait until it gets worse. The earlier you address joint issues, the better your recovery—and the faster you get back to doing what you love.
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