“Do you love to play pickleball? The sharp pop of the paddle, the friendly rivalry, the satisfaction of a perfect drop shot — I know the feeling.
I’m Dr. Raina Ranney, a sports and musculoskeletal physiotherapist in Mumbai and a pickleball player myself. While I’ve seen pickleball bring joy to thousands, I’ve also seen the flip side in my treatment rooms at Genesis Physiotherapy Clinic — sprains, strains, and injuries that cut seasons short.
India now has over 50,000 players and 500+ courts, and more are opening every month. But here’s the catch — more play also means more injuries, especially among players aged 50+. In fact, studies show over 90% of pickleball injuries happen in this age group, and most are preventable with the right habits.
So, let’s walk the court together. I’ll show you the most common injuries I treat and give you the exact strategies to stay pain-free and at the top of your game.”
1. The Slip That Stole the Game – Falls & Fractures
That last point was yours… until your shoe met a slick patch and gravity won. Falls are the leading cause of pickleball fractures, especially among older players.
Prevention:
- Inspect the court for moisture or dust before play.
- Wear court-specific shoes with grippy soles.
- Train balance with one-leg and wobble board drills.
- Take shorter, faster steps.
- Keep your knees slightly bent for stability.
2. The Ankle Twist Tango – Ankle Sprains
You pivot too fast, land awkwardly, and feel the sharp sting of an ankle giving way.
Prevention:
- Warm up with ankle circles, heel walks, and toe walks.
- Strengthen ankle muscles with resistance bands.
- Choose shoes with strong lateral support.
- Avoid twisting on a planted foot.
- Use braces or tape if you’ve had prior sprains.
3. The Shoulder Scream – Rotator Cuff Injuries
Too many overhead smashes without conditioning? That’s a recipe for shoulder pain.
Prevention:
- Strengthen with resistance band rotations.
- Limit repetitive overhead shots.
- Stretch shoulders after each game.
- Strengthen your core to reduce shoulder load.
- Rest if pain persists.
4. The Paddle’s Revenge – Tennis Elbow
Pain outside your elbow that flares when gripping? It’s often tennis elbow.
Prevention:
- Use the correct paddle grip size.
- Strengthen forearms with weights
- Stretch wrists and elbows regularly.
- Pick paddles that reduce vibration.
- Adequate rest to prevent overuse.
5. The Knee Knockout – Ligament & Meniscus Injuries
A twist on a planted foot can leave your knee unstable.
Prevention:
- Strengthen quads, hamstrings, and glutes.
- Bend knees when stopping.
- Keep knees slightly bent during rallies.
- Wear knee supports if needed.
- Pivot on the balls of your feet.
6. The Sprint Strain – Hamstrings & Calves
Explosive sprints from a standstill often lead to muscle pulls.
Prevention:
- Warm up with leg swings and dynamic stretches.
- Build speed gradually.
- Stretch calves and hamstrings post-match.
- Stay hydrated.
- Include strength work in your training.
FAQs – Your Pickleball Injury Questions Answered
Dr. Raina Ranney, Physiotherapist, Do What I Do
“I’m not just here to treat pain — I’m here to stop it from stealing your game.”
I’m Dr. Raina Ranney, a musculoskeletal physiotherapist in Mumbai with a Master’s degree from the University of Melbourne, Australia. My journey began in Mumbai, but my passion for understanding movement and performance took me across the world to learn from some of the best minds in the field.
Over the years, I’ve worked with athletes, weekend warriors, and everyday people who want to enjoy their favourite sport — whether that’s pickleball, tennis, running, or even a simple morning walk — without being held back by pain. I’ve seen the frustration when an injury forces someone to give up what they love, and I’ve felt the joy of helping them step back onto the court or track stronger than before.
When you come to me, you won’t get a generic rehab routine. You’ll get a customised, sport-specific recovery and prevention plan built around your body, your movement style, and your goals. I’ll explain why your injury happened, how we’ll fix it, and what you can do to ensure it doesn’t happen again — because to me, prevention is just as important as recovery.
Why People Choose us
Patients often tell me I’m different from other physiotherapists they’ve met. Here’s why:
- Personalised Attention: You get one-on-one sessions, not crowded, rushed treatments.
- Sport-Specific Expertise: Whether you’re a pickleball player or a marathoner, I adapt rehab to your sport.
- Evidence-Based Approach: Every exercise, stretch, or technique I recommend is backed by research and proven results.
- Focus on Prevention: I don’t just treat your injury; I teach you how to avoid it in the future.
- Empathy & Motivation: I’ve been on both sides — as a clinician and as someone who’s had to recover from injuries myself — so I understand your challenges and your drive to get back to your best.
When you work with me, you’re not just getting treatment — you’re getting a partner who’s as invested in your comeback as you are.
About My Clinic – Where Your Comeback Story Begins
When you step into Genesis Physiotherapy Clinic, I want you to feel like you’ve found a place that truly “gets” you.
We use a lot of treatments techniques which are popular like dry redoing and cupping, but the real difference is the way we treat you. You’re not a case file, a chart, or a “knee injury.” You’re a person with a story, a sport you love, and goals you’re determined to reach.
Every rehab plan we create is built around your life, not the other way around. Whether you’re here because you twisted your ankle in a pickleball match, you’re recovering from surgery, or you’re simply tired of recurring pain, we’ll work together to build strength, restore mobility, and bring back your confidence.At Genesis Physiotherapy Clinic, we don’t just help you recover. We help you return to your sport sharper, faster, and ready to perform without fear.
What My Patients Say
Ramesh K., 62: “I thought my knee injury meant the end of my pickleball days. Dr. Raina not only fixed it but made me stronger.”
Priya S., 48: “Her prevention tips saved my shoulder. I’m playing better than ever.”
Arvind P., 54: “Genesis Physiotherapy Clinic is the best clinic in Mumbai for sports rehab — period.”
Meera T., 57: “From limping to back on court twice a week, pain-free. Miracle work!”
Jayesh M., 45:“Dr. Raina’s advice is now part of my game plan. I avoid injuries and feel stronger.”
Book Your Appointment
Stay on court. Stay injury-free.
📍 Genesis Physiotherapy Clinic, A1, 1st Floor, Hermes House, Opera House, Mumbai – 400007
📞 +91 98332 11417
📧 genesisphysio@gmail.com
🌐 Book Now