Is Pickleball Wrecking Your Shoulder? Here’s How to Fix It

Pickleball is fun.
It’s fast, addictive, and easy to pick up—even if you haven’t played a sport in years.

But here’s the problem:

Your shoulder hurts.
Not just a little ache—you’re feeling it every time you serve, swing, or reach overhead.

And you’re not alone.

At Forster Tuncurry Physiotherapy, we’ve seen a big spike in shoulder pain linked to pickleball. It’s more common than you’d think.

So… is pickleball wrecking your shoulder?

Let’s dig into why it happens, what you can do about it, and how to keep playing pain-free.

Why Pickleball Hurts the Shoulder

Pickleball seems gentle, right?
Smaller court, lighter paddle, slower ball.

But don’t let that fool you.

The game involves quick, repetitive arm movements, especially with serves, smashes, and overhead shots.
And most of us aren’t doing warm-ups or recovery work like elite athletes.

That means the rotator cuff—a small group of muscles that stabilise your shoulder—takes a beating.

Here’s what we often see:

• Sore or tight shoulders after games

• Pain lifting the arm overhead

• Sharp pinches or aches when serving

• Limited movement, especially in the morning

Sound familiar?

So, Should You Stop Playing?

Short answer: Not necessarily.

Pain is a warning signal—but it doesn’t always mean you need to stop doing what you love.

You do need to listen to your body, though.

Here’s what to ask yourself:

• Is the pain sharp or stabbing?

• Does it linger hours after playing?

• Is it getting worse, not better?

If you said yes to any of these, it’s time to take a step back and tweak the way you’re playing—not quit altogether.

3 Common Mistakes Pickleball Players Make (That Lead to Shoulder Pain)

Mistake #1: No Warm-Up
Jumping into a fast-paced rally with cold muscles? That’s a recipe for injury.
Fix it: Take 5 minutes before your game to do some shoulder circles, arm swings, and light paddle drills.

Mistake #2: Playing Through Pain
Pain during a swing isn’t something to ignore. It’s your shoulder telling you it’s not coping.
Fix it: Switch up your strokes, avoid overhead smashes for a while, and reduce game time if needed.

Mistake #3: Ignoring Strength and Mobility
Pickleball players often neglect shoulder-specific strength and stretching.
Fix it: Add some basic rotator cuff exercises and shoulder stretches to your weekly routine (more on this below).

4 Shoulder-Saving Tips You Can Start Today

Let’s get practical.

Here are four simple things you can do to protect your shoulder—without quitting pickleball:

1. Ice It Down (Post-Game)

Got soreness or swelling after playing? A 15-minute ice pack can work wonders.

2. Do These 2 Simple Shoulder Exercises

• External rotations with a resistance band

• Wall slides or towel slides

These help strengthen your rotator cuff and improve shoulder control. Just a few minutes a day can make a big difference.

3. Stretch Your Chest and Upper Back

Tight chest muscles can pull your shoulders forward, creating extra strain. Open them up with doorway stretches or foam rolling.

4. Get a Physio Assessment

Don’t guess your way through pain. We can assess your shoulder, spot imbalances, and give you a tailored plan—so you can play better and safer.

Real Talk: Pickleball Isn’t Going Anywhere

And that’s a good thing. It’s social, active, and a lot of fun—especially here in Forster-Tuncurry.

But as with any sport, you’ve got to look after your body if you want to stay in the game.

The shoulder is one of the most commonly overused joints in pickleball.
That doesn’t mean the sport is bad—it just means your shoulder needs some backup.

When to Call in Help

If your shoulder pain has stuck around for more than a week…
If it’s affecting your sleep, your swing, or your ability to play without wincing…

It’s time to get it checked.

At Forster Tuncurry Physiotherapy, we help active locals stay active—without relying on painkillers or pushing through the pain.

We’ll guide you through:

• What’s actually causing the pain

• Which movements to avoid (and which ones to do more of)

• A clear, step-by-step recovery plan tailored to you

No guesswork. No fluff. Just a path back to playing pain-free.

Final Takeaway

Pickleball doesn’t have to wreck your shoulder.
With the right support, the right exercises, and a few smart changes—you can keep swinging without pain.

Need a hand? Book in today and let’s get your shoulder back on track.