Pickleball and padel may look light and fun, but the injuries they cause? Not so light. Over the past two years, more people have walked into my clinic holding their shoulder and saying, “It only hurts when I smash,” or “I didn’t expect such intense pain from a small racket sport,” shares Dr. Raina Ranney, Senior Musculoskeletal & Sports Physiotherapist.
As India embraces these fast-growing racquet sports, shoulder injuries are rising sharply — especially among adults 30+, who jump into the game without preparation. Repetitive overhead shots, sudden swings, poor technique, and weak shoulder stabilizers make players vulnerable.
With early physiotherapy, strengthening, and mobility training, most cases of Shoulder Pain From Pickleball improve quickly and fully — without injections or surgery.
This guide breaks down the most common injuries, warning signs, and how physiotherapy helps you return to the court safely.
Why Pickleball and Padel Cause Shoulder Pain
Pickleball and padel demand repeated overhead shots, fast reflexes, and sudden directional changes. Unlike tennis, the short court creates more quick swings, compact strokes, and shoulder-dominant action.
Key contributors to Shoulder Pain From Pickleball include:
- Poor warm-up
- Weak rotator cuff muscles
- Limited thoracic mobility
- Repetitive overhead smashes
- Playing too long without rest
- Incorrect paddle technique
- Tight chest and upper-back muscles
This combination stresses the shoulder joint, especially the rotator cuff, labrum, and bursa.
The Most Common Pickleball & Padel Shoulder Injuries
Rotator Cuff Tendinitis
Repetitive overhead strokes overload the cuff muscles, leading to inflammation, dull aching, and difficulty lifting the arm.
Shoulder Impingement
Tight shoulder structures cause bones to pinch the rotator cuff during movement — common in players with poor posture.
Labral Strain or SLAP Injury
Twisting swings or smashes pull the labrum, the cartilage that stabilizes the joint, causing clicking or catching sensations.
Biceps Tendinopathy
Overuse of the biceps tendon during forehand and overhead shots results in pain in the front of the shoulder.
Scapular Dysfunction
Weak shoulder-blade muscles alter mechanics, causing pain, stiffness, and reduced endurance.All of these fall under the rising pattern of pickleball injuries seen worldwide.
Warning Signs You Should Never Ignore
If you’re experiencing Shoulder Pain From Pickleball, these red flags mean your shoulder needs care:
- Pain lifting the arm
- Clicking or catching
- Weakness when serving or smashing
- Night pain
- Stiffness or tightness
- Pain radiating into the upper arm
- Swelling around the front or side of the shoulder
Ignoring early symptoms turns small strains into major injuries.
Why Physiotherapy Is the #1 Treatment for Pickleball Shoulder Injuries
Early sports physiotherapy not only treats the pain — it corrects the root cause.
Treatment includes:
- Manual therapy for muscle tightness
- Mobilization for stiff joints
- Soft-tissue release
- Dry needling
- Cupping
- Taping support
- Rotator cuff strengthening
- Scapular stabilization
- Thoracic mobility training
- Posture correction
- Return-to-sport rehab
These help restore strength, flexibility, and control while preventing recurrence.
Essential Rehab Exercises for Pickleball & Padel Players
Physiotherapists commonly prescribe:
- Resistance band external rotations
- Scapular retractions
- Thoracic extensions
- Sleeper stretch
- Serratus anterior strengthening
- Eccentric cuff loading
- Forearm and wrist stability drills
These exercises improve swing power, shoulder endurance, and injury resilience.
A customized plan is crucial — every injury pattern is different.
How to Prevent Shoulder Pain While Playing Pickleball or Padel
Preventive care is the real win. Techniques include:
- Proper warm-up (arm circles, band activations)
- Improving posture
- Strengthening rotator cuff and scapular muscles
- Building mobility in chest & thoracic spine
- Using correct paddle technique
- Gradually increasing play time
- Avoiding playing through pain
With proper conditioning, you can enjoy the sport pain-free for years.
Inside the Mind of a Sports Physio — Dr. Raina Ranney’s Take
“When players get injured, it’s rarely because of the sport — it’s because the shoulder wasn’t prepared for the sport,” says Dr. Raina Ranney.
With a Bachelor’s degree from D.Y. Patil College and a Master’s in Musculoskeletal Physiotherapy from the University of Melbourne, Dr. Raina Ranney specializes in assessing movement patterns, identifying muscle imbalances, and creating sport-specific rehab plans.
At Genesis Sports Physiotherapy Clinic, she leads a team dedicated to:
- Hands-on therapy
- Functional strengthening
- Racket-sport biomechanics
- Personalized rehab
- Return-to-sport planning
- Injury-prevention conditioning
The clinic is known for bridging the gap between pain and peak performance — especially for athletes and recreational players.
Patient Reviews
Karan Shetty
“My shoulder was hurting after padel. Dr. Raina Ranney identified a rotator cuff issue and fixed it in weeks.”
Meena P.
“I had impingement from pickleball. The mobility work helped immediately.”
Ganesh R.
“The taping and strengthening Dr. Raina taught me were game-changing.”
Sanya Mehta
“I can smash again without pain! Best physiotherapy experience.”5. Fredrick D.
“My shoulder strength and stability improved massively. Highly recommend Genesis Clinic.”
FAQs
Moderate injuries: 6–8 weeks
Labral issues: Longer rehab required
Pickleball and padel are addictive, fast, fun — and demanding. If you’re experiencing Shoulder Pain From Pickleball, the right physiotherapy plan helps you recover quickly, restore strength, and return to the court safely.
In the hands of an experienced physio like Dr. Raina Ranney, shoulder injuries become manageable, treatable, and preventable — through targeted strengthening, mobility work, and personalized care.
Whether you’re a beginner or a seasoned player, your shoulder deserves attention. Start early, train smart, and keep swinging pain-free.
Contact Genesis Sports Physiotherapy Clinic
📍 A1, 1st Floor, Hermes House, Opera House, Near Vijay Sales, Mumbai – 400007
📞 +91 98332 11417
📧 genesisphysio@gmail.com
📍 Healthspring Clinic
Ground Floor, Sainara Building
Cuffe Parade, Mumbai – 400005🌐 https://genesisphysio.co.in/