The Hidden Factor Behind Pickleball Injuries

Alon Eini
Feb 3
3 min read

Pickleball is one of the fastest‑growing sports worldwide. It’s social, competitive, and easy to start - yet injuries are becoming increasingly common among players of all levels.

Across courts and clubs, players frequently report:

Ankle and knee pain
Hip and lower‑back overload
Shoulder and elbow irritation
Recurring stiffness and soreness after matches

So why are pickleball (and padel) injuries so common - and what actually helps prevent them?

The Real Physical Demands of Pickleball and Padel

Despite their friendly image, both sports place significant demands on the body:

Sudden changes of direction
Repeated lunges and low positions
Fast rotational movements
Asymmetrical and repetitive loading

The issue isn’t the sport itself - it’s that most players are not physically prepared for these specific movement patterns.

Why Traditional Approaches Often Fail

When pain appears, many players try:

Stretching more
Taking short rest periods
Returning to play without addressing movement habits

This often leads to a cycle of:

Temporary relief
Recurring pain
Chronic overuse injuries

Research consistently shows that stretching alone does not significantly reduce injury risk in court sports that require speed, rotation, and stability.

What Research Actually Shows About Injury Prevention

Multiple studies published in the British Journal of Sports Medicine show that injury‑prevention programs focusing on:

Neuromuscular control
Core stability
Balance and movement quality

can reduce lower‑limb sports injuries by 30–50%.

A widely cited meta‑analysis: Lauersen et al 2014 — “The effectiveness of exercise interventions to prevent sports injuries” https://bjsm.bmj.com/content/48/11/871

The American College of Sports Medicine (ACSM) also emphasizes that injury prevention is most effective when training targets movement control and joint stability, not flexibility alone. https://www.acsm.org

These principles are used by elite athletes across many sports — and they align directly with Pilates Reformer training.

Why Elite Athletes and Coaches Turn to Pilates Reformer Training

Pilates Reformers use spring‑based resistance to train:

Strength
Stability
Mobility
Coordination

all at the same time, under precise control.

This combination directly matches what research identifies as essential for injury prevention.

How Pilates Reformer Training Reduces Pickleball and Padel Injuries

1. Joint Stability During Movement

Many injuries are caused not by weak muscles, but by poor joint control.

Pilates Reformer sessions improve:

Core stability during rotation
Hip and glute control during lunges
Ankle and knee stability during quick directional changes

This reduces unnecessary stress on joints during unpredictable play.

2. Mobility With Strength - Not Passive Stretching

Instead of overstretching, Pilates develops:

Strength through full ranges of motion
Control at end ranges
Coordination between breath and movement

This is essential for preventing overuse injuries common in both sports.

3. Correcting Asymmetries and Overload

Pickleball and padel are asymmetrical by nature.

Pilates Reformer training helps:

Reduce dominant‑side overload
Improve left–right balance
Correct compensations before they become injuries

A Smarter, Long‑Term Strategy for Injury Prevention

The goal isn’t to stop playing - it’s to keep playing pain‑free.

By improving joint stability, movement efficiency, and neuromuscular control, Pilates Reformer training helps players:

Recover faster
Reduce injury risk
Improve performance
Enjoy their sport long‑term

Why We Use Pilates Reformers at Swan Studio

At Swan Studio, we regularly work with pickleball and padel players - often after injuries have already appeared.

Our approach focuses on:

Prevention, not just rehabilitation
Building resilient, adaptable bodies
Supporting performance without burnout

Pilates Reformer training isn’t a trend. It’s a research‑backed solution to a growing injury problem.

Ready to Protect Your Body and Your Game?

Join us at Swan Studio and experience how Pilates Reformer training can help you stay strong, injury‑free, and performing at your best - on and off the court.