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Pickleball is quickly becoming a favourite activity among Malaysians of all ages. With its fun, social gameplay and lower-impact movements compared to tennis or badminton, it’s no wonder more people are picking up a paddle and hitting the court. But as popularity grows, so does the risk of injury, particularly for beginners or those returning to sport after a long break.

Let’s explore this growing trend with Dr. Aminudin, Consultant Orthopaedic & Sports Surgeon at Sunway Medical Centre Velocity, and learn how proper conditioning and awareness can help you enjoy pickleball safely and confidently.

Why Are Pickleball Injuries on the Rise?

While the game may look easy, pickleball still involves quick lateral movements, pivoting, lunges, and repetitive upper body motions, all of which can stress your joints, muscles, and tendons. Many players jump into the sport without warming up, stretching, or building the foundational strength and balance needed for sudden directional changes. As a result, they are more prone to common injuries such as:

• Ankle sprains
• Knee strains
• Shoulder tendinitis
• Wrist or elbow overuse injuries
• Lower Back Pain

Injuries can happen during a fast-paced rally, a sudden stop, or even just from landing awkwardly after a lunge. The risks increase when playing on unfamiliar surfaces or without proper footwear.

How to Protect Yourself on the Court

1. Warm Up and Cool Down

Don’t underestimate the power of a good warm-up. Before hitting the court, take 5–10 minutes to stretch and activate your muscles gently. Include light cardio such as brisk walking or jogging on the spot, followed by dynamic stretches like arm circles, side lunges, and hip rotations to get your joints ready for sudden movements.
After the game, cool down with slow stretches, focusing on the calves, hamstrings, shoulders, and lower back, to reduce stiffness, flush out lactic acid, and aid recovery. This simple step can significantly reduce muscle soreness and injury risk.

2. Strengthen Supporting Muscles

Your joints are only as strong as the muscles around them. Building up the muscles that support your ankles, knees, hips, shoulders, and core improves stability and power on the court.
Simple exercises like squats, lunges, bridges, planks, and resistance band pulls can go a long way. For players over 40, adding some weight-bearing or resistance training also helps maintain bone density, reducing your risk of fractures and joint degeneration.

3. Work on Balance and Agility

Pickleball involves quick stops, pivots, and side-to-side movements, which can lead to slips and falls if your balance isn’t strong. Practising single-leg stands, step-downs, yoga poses, or agility ladder drills can mimic the quick changes of direction during play and improve coordination.

 Good balance not only prevents falls but also helps protect your knees and ankles from twisting injuries.

4. Wear Proper Footwear

The wrong shoes can make you more prone to injury. Choose court-specific shoes designed for indoor or outdoor pickleball or tennis. These provide the right mix of grip, ankle support, lateral stability, and cushioning to handle side-to-side movements.
Avoid running shoes, which are built for forward motion and lack the stability needed for pickleball — wearing them increases the risk of ankle sprains and knee strain.

5. Listen to Your Body

Pain is your body’s warning signal. If you feel sharp or persistent pain, especially in your knees, hips, or shoulders, take it seriously. Rest, ice the affected area, and seek medical advice early rather than pushing through an injury.
Ignoring these signs can lead to chronic problems like tendinitis, rotator cuff injuries, or stress fractures, which take much longer to heal.

Pro Tip:
Before you start playing regularly, consider checking your bone and joint health at our Health Screening Centre (Bone Health Package). Early screening can identify hidden weaknesses — like low bone density or early joint wear — before they lead to injuries.

A Game for Life — When Played Wisely

Pickleball is more than just a trend. It’s a wonderful way to stay fit, socialise, and enjoy healthy competition. Whether you’re a beginner, a weekend player, or hoping to join a local tournament, taking time to prepare your body can keep you in the game for years to come.

But your bone and joint health plays a crucial role in how safely and comfortably you move, not just during sport, but in everyday life. Fast-paced games like pickleball can reveal early signs of joint stiffness, cartilage wear, or decreased bone density, especially in those aged 40 and above. If left unaddressed, these issues may lead to conditions like osteoarthritis, meniscus tears, or stress fractures.

That’s why maintaining strong bones and flexible joints through regular exercise, proper stretching, and preventive screening is essential, even for casual athletes.

At Sunway Medical Centre Velocity, we encourage everyone to stay active, but safely. Our orthopaedic and sports medicine specialists are here to help if you experience:

• Joint pain or tightness after activity

• Reduced mobility or balance

• A history of fractures or osteoporosis

• Ongoing aches that affect your performance

Stay Active, Stay Safe

If you’ve recently started pickleball or are experiencing pain after play, don’t wait until it worsens. Our team can help assess your joint health, build a personalised injury prevention plan, or treat any concerns early.

Learn more about our Orthopaedic Centre here.
Book your consultation with Dr. Aminudin today.