Pickleball has become one of the fastest-growing sports in America, and it’s easy to see why. It’s fun, social, easy to learn, and provides an excellent workout for players of nearly every age. Whether you’re playing recreationally with friends or competing in leagues around Central Kentucky, the fast pace of the game puts unique demands on your body.

Unfortunately, many players don’t think about injury prevention until they’re sidelined with pain.

At Landmark Chiropractic, we regularly help active adults recover from sports injuries and improve mobility so they can get back to doing what they love—including pickleball.

Why Pickleball Can Lead to Injuries

Although pickleball is played on a smaller court than tennis, the game requires:

• Quick bursts of speed
• Sudden stops
• Lateral movements
• Reaching overhead
• Twisting through the hips and spine
• Repetitive arm motions

Those movements place stress on your joints, muscles, tendons, and ligaments—especially if you’re new to the sport or only active on weekends.

The Most Common Pickleball Injuries

• Low Back Pain: Repeated bending, twisting, and explosive movements can strain the muscles and joints of the lower back. Symptoms include:
  • Stiffness
  • Muscle spasms
  • Pain during rotation
  • Difficulty standing upright after play
• Tennis Elbow (Pickleball Elbow): Repetitive paddle swings can irritate the tendons on the outside of the elbow. Common symptoms:
  • Pain while gripping the paddle
  • Weak grip strength
  • Pain lifting everyday objects
• Shoulder Injuries: Serving, overhead shots, and repeated volleys place stress on the rotator cuff. Players commonly experience:
  • Shoulder soreness
  • Limited range of motion
  • Pain reaching overhead
• Knee Pain: Frequent lunging and side-to-side movement can aggravate:
  • Arthritis
  • Meniscus injuries
  • Tendon irritation
  • Ligament strains
• Ankle Sprains: Quick direction changes increase the risk of rolling an ankle, especially on outdoor courts.

How to Reduce Your Risk of Pickleball Injuries

The good news is that many pickleball injuries can be prevented with a few simple habits before, during, and after you play. Taking care of your body can help you stay on the court longer and enjoy the game without unnecessary aches and pains.

Warm Up Before Every Match

Jumping straight into a game with cold muscles increases your risk of strains and sprains. Spend 5–10 minutes walking briskly, lightly jogging, or performing dynamic stretches before your first serve. Focus on warming up your:

• Shoulders and arms
• Hips
• Hamstrings
• Calves
• Ankles
• Wrists

Getting your blood flowing improves flexibility and prepares your muscles for quick movements.

Stretch After You Play

Many players skip stretching after a match, but this is one of the best times to improve flexibility and reduce soreness. Gentle stretching helps your muscles recover, decreases stiffness, and may reduce the likelihood of overuse injuries. Pay special attention to your:

• Lower back
• Hip flexors
• Hamstrings
• Calves
• Shoulders
• Forearms

Wear Proper Court Shoes

Running shoes are designed for forward movement—not the quick side-to-side action of pickleball. Court shoes provide better lateral support, improved traction, and greater stability, helping reduce the risk of ankle rolls, knee injuries, and falls.

Build Strength and Balance

Strong muscles help protect your joints during rapid movements. Incorporating strength training two or three times each week can improve your performance while lowering your injury risk. Focus on strengthening your:

• Core muscles
• Glutes
• Legs
• Shoulders
• Upper back

Balance exercises, such as standing on one leg or using a balance board, can also improve stability and reaction time on the court.

Don’t Overdo It

If you’re new to pickleball, it’s easy to get caught up in the excitement and play for several hours. Gradually increase your playing time so your muscles, tendons, and joints have time to adapt. Scheduling rest days between intense sessions can also help prevent overuse injuries.

Stay Hydrated

Even mild dehydration can lead to muscle fatigue, cramping, slower reaction times, and decreased coordination. Drink water before, during, and after your matches—especially during Kentucky’s warm summer months.

Listen to Your Body

Soreness after exercise is normal, but sharp pain, swelling, persistent stiffness, or pain that lasts more than a few days should never be ignored. Continuing to play through an injury often makes it worse and can significantly increase recovery time.

Consider Preventive Chiropractic Care

Many athletes wait until they’re injured before seeking treatment, but chiropractic care can also be part of an injury prevention strategy. Regular chiropractic evaluations can help identify joint restrictions, muscle imbalances, and movement limitations before they develop into more serious problems. Maintaining proper spinal alignment, joint mobility, and muscle function allows your body to move more efficiently and may help reduce stress on your knees, hips, shoulders, elbows, and lower back during play.

Whether you’re a casual weekend player or compete several times each week, taking proactive steps to care for your body can help you stay healthy, recover faster, and continue enjoying pickleball for years to come.

How Chiropractic Care Can Help Pickleball Players

Chiropractic care isn’t just for injuries—it’s also an excellent way to improve performance and prevent future problems.

At Landmark Chiropractic, treatment may include:

• Chiropractic Adjustments: Improve spinal and joint mobility while reducing restrictions that affect movement.
• Soft Tissue Therapy: Relieve tight muscles and improve flexibility.
• Therapeutic Exercise: Strengthening and stretching programs designed for your specific injury.
• Rehabilitation: Restore balance, coordination, and stability after an injury.
• Electrical Stimulation & Ultrasound Therapy: Help reduce pain and inflammation while encouraging healing.
• Kinesiology Taping: Support injured muscles and joints while allowing continued movement.

Many players notice improvements in:

• Flexibility
• Balance
• Recovery time
• Joint motion
• Overall comfort on the court

Quick Pickleball Rules for Beginners

If you’re new to the game, here are a few basics:

• Games are typically played to 11 points, and you must win by 2.
• Only the serving team scores points under traditional scoring.
• The serve must be underhand and hit below waist level.
• The ball must bounce once on each side after the serve before volleys begin (the double-bounce rule).
• Players cannot volley while standing inside the 7-foot non-volley zone, commonly called the “kitchen.”
• Pickleball can be played as singles or doubles.

These simple rules make the game easy to learn while still providing plenty of strategy. Do you want to learn how to play by the professionals? Lexington, Kentucky offers several dedicated options for pickleball instruction, ranging from private coaching to structured clinics at indoor facilities and local clubs. Top places and professional instructors for lessons include the Pickleball Paddock, pro Matthew Mullins, and community groups.

Top Facilities and Instructors

• Pickleball Paddock
• Matthew Mullins
• Lexington Pickleball Club (LPC)
• Pickleball Kingdom

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Where to Play Pickleball in Lexington & Georgetown

Free Outdoor Courts

Lexington has an extensive network of public pickleball courts through its parks system, including:

• Shillito Park – Pickleball Courts (20 courts)
• Kirklevington Park Pickleball Court (12 courts)
• Cardinal Run Park
• Constitution Park
• River Hill Park
• Picadome Park
• Belleau Woods Park
• Southland Park

The City of Lexington also offers courts at several additional neighborhood parks.

In Georgetown, Scott County Parks periodically offers outdoor pickleball opportunities and community play, with additional indoor options often available through local recreation programs. Check current schedules with the city or county parks department before visiting.

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Indoor Pickleball Options

If you want to play year-round, Central Kentucky offers several indoor facilities:

• Pickleball Kingdom Lexington Commons
• Pickleball Paddock
• Genesis Health Clubs – Lexington Tennis Club
• Lexington Ice Center & Sports Complex

These facilities offer open play, lessons, clinics, leagues, and tournaments.

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Pickleball Leagues Around Central Kentucky

Looking for friendly competition? Consider joining:

• The League — Adult recreational pickleball leagues in Lexington.
• Lexington Sports & Social Club — Seasonal co-ed pickleball leagues for adults.
• Lexington Pickleball Club — Managed outdoor open play, indoor sessions, beginner programming, clinics, and seasonal events.
• Indoor leagues and ladder play at Pickleball Kingdom Lexington Commons and Pickleball Paddock.

Whether you’re a beginner or an experienced player, there’s a league or open-play group that matches your skill level.

Stay Healthy So You Can Stay on the Court

Pickleball is one of the best ways to stay active, meet new people, and enjoy healthy competition—but aches and injuries don’t have to become part of the game.

If you’re dealing with back pain, shoulder discomfort, knee pain, elbow soreness, or a recent pickleball injury, the team at Landmark Chiropractic is here to help.

Our goal is simple: relieve pain, restore movement, and help you get back on the court safely.

Ready to Feel Better?

Whether you’re recovering from an injury or want to prevent one before your next match, schedule an appointment with Landmark Chiropractic.

Call (502) 868-6008 today to schedule your evaluation and discover how chiropractic care can keep you moving, competing, and enjoying every game.