Racquet-sports like Pickleball and Padel are gaining popularity recently, with courts and games popping up all over Singapore. But while these games are fun and addictive, they also come with their fair share of physical strain. At Elite Orthopaedics, our orthopaedic surgeon Dr Kevin Yik has observed a rising number of related injuries among his patients. Here’s what you need to know before you hit the court and tips on how to protect your body while enjoying the game.
Why Pickleball and Padel Cause Injuries
Pickleball and padel share some similarities but the way they’re played affects your body quite differently. Pickleball uses a lighter paddle and a hollow ball on a relatively smaller court, favouring underarm strokes and volleys. Padel, by contrast, uses a heavier racket and depressurised tennis balls, with play happening in an enclosed court, and play often involves strong overhead strokes, smashes and rapid movement.
Because of these differences, some joints and body parts are more vulnerable depending on the sport leading to a characteristic pattern of injuries.
Elbow Injuries
- Repetitive wrist extension and backhand strokes can lead to lateral epicondylitis (“tennis elbow”).
- Frequent wrist flexion and forehand strokes which are common in padel can cause medial epicondylitis (“golfer’s elbow”).
- With padel’s heavier racket and ball, the risk tends to be higher compared to pickleball.
Shoulder Injuries
- Overhead strokes, smashes, volleys and forceful drives can stress shoulder tendons.
- Players may suffer from rotator cuff tears or sub-acromial impingement. Symptoms can include pain when lifting the arm overhead or reaching behind the back.
Lower Limb & Fast-Movement Injuries
- Sudden changes in direction especially without proper footwear may lead to ankle sprains.
- Players who are not conditioned physically and have only recently begun taking up these sports may be prone to Achilles tendon injuries or even tears.
- Knee injuries such as patella tendinitis or meniscus tears are also common, particularly with the frequent start-stop, bending or twisting movements. There is some evidence that suggests that in pickleball (with its lower bounce), the risk of meniscus tears may be higher among older players.
Recommendations to Stay Injury Free
A few simple habits can go a long way to prevent injuries and keep you playing longer:
- Always warm up by spending 5 to 10 minutes doing some light cardio exercises such as jogging or jumping jacks to get blood flowing. After that, do dynamic stretches and movements that mimic gameplay: shoulder rotations (arm circles), wrist rotations, calf stretches, hip mobility.
- Ease in with sport-specific drills such as light “dinking” in pickleball or slow wall volleys in padel. This helps condition muscles and joints for the actual intensity ahead.
- Wear proper footwear that provide stability and grip. Good court shoes will reduce the risk of ankle sprains and lower-limb injuries.
- Cool down and stretch afterwards to allow muscles and tendons to relax after play. Stretch the calves, shoulders, wrists, and lower back to reduce stiffness and help recovery.
- Listen to your body! Do not ignore early warning signs like persistent pain or stiffness. Early rest and treatment are often the difference between a quick recovery and a chronic issue.
With a little awareness, proper preparation, and sensible play, you can enjoy the game and protect your body. Play long, play smart, and keep your court sessions injury-free.
When to See a Doctor
If you experience sharp pain, limited motion, swelling, or persistent discomfort after playing, it is worth getting it assessed. Whether it’s shoulder pain, persistent elbow or knee discomfort, or ankle instability, early intervention at Elite Orthopaedics can make a big difference.
Dr Kevin Yik specialises in trauma, shoulder and elbow surgery, arthroscopy and joint repair. If you’re playing sports like pickleball or padel regularly and want to reduce your risk of injury or have concerns after a game, we are here to help.
