Can Pickleball Cause Hip Pain?

How does pickleball hurt the hip?

Most points involve short bursts: a split step, a lunge to reach a dink, a pivot to recover and a quick shuffle back to the kitchen line. Each lunge puts the hip in deep bending and twisting under load, often on a cold or tired body.

A review in the Journal of the American Academy of Orthopaedic Surgeons found that the most common pickleball injuries seen in emergency departments were muscle strains, joint sprains and fractures. Men were about three times more likely to have strains and sprains, while women were about three times more likely to have fractures.

Falls deserve special attention. A 10-year study of emergency visits found falls caused about two-thirds of pickleball injuries, and the average injured player was 64 years old.

Repetition matters too. Playing several hours a day, several days a week, gives tendons and muscles little time to recover between sessions. Many players who were fine at two games a week notice hip pain only after jumping to daily play.

Which hip injuries are most common in pickleball?

The pattern of pain usually points to the cause. These are the problems our team sees most often in players.

• Groin (adductor) strains: sharp inner-thigh pain after a wide lunge or quick change of direction
• Hip flexor strains: pulling pain at the front of the hip after a sprint to the net
• Labral tears: deep groin pain with clicking, catching or a pinch when you pivot
• Outside hip tendon pain: an ache over the side of the hip that is worse lying on it
• Arthritis flares: stiffness and groin ache that build over a long session
• Hip fractures from falls: a medical emergency

How can I tell a strain from a joint problem?

A muscle strain usually starts at a clear moment, such as a lunge or a sprint. Hip flexor and groin strains typically cause pain, tightness or a pulling feeling, sometimes with bruising, and many settle within a few weeks with relative rest and gradual strengthening.

Joint problems such as a labral tear or arthritis tend to feel deeper in the groin and keep returning with the same movements. Clicking, catching, or the hip giving way are clues that the joint itself is involved.

If a strain is not clearly improving after two to three weeks, or the pain is deep and recurring, an exam is a good next step.

At the visit, our team checks hip motion, strength and the lower back, and orders imaging only when it will change your plan. Most strains and many labral flares improve without surgery.

Is pickleball good or bad for hip arthritis?

Staying active is one of the most helpful things you can do for an arthritic hip, and many people with mild to moderate arthritis enjoy pickleball. The game is social and keeps you moving, which supports strength and balance.

AAOS OrthoInfo recommends switching from high-impact activities like jogging or tennis to lower-impact options when arthritis is present. For people with hip replacements, OrthoInfo lists doubles pickleball among the preferred lower-impact activities, compared with singles play.

In practice, doubles play, shorter sessions and avoiding all-out lunges are reasonable adjustments. If you limp after play, or your hip aches into the night and next day, your current playing load is likely too much for the joint.

Strength work off the court helps the hip handle the game. Simple moves such as bridges, side-lying leg lifts and sit-to-stands build the muscles that absorb each lunge, and a physical therapist can build a plan around your arthritis.

What should a pickleball warm-up include?

OrthoInfo's pickleball tips include taking lessons, wearing court shoes, warming up, staying hydrated and knowing your limits. A simple routine before you play takes only a few minutes and pays off all session.

• Brisk walking or easy side shuffles for a few minutes
• Leg swings forward and sideways, holding the fence for balance
• Gentle lunges and hip circles within a comfortable range
• Easy dinking at the kitchen line before full rallies
• Court or tennis shoes with good lateral support, never running shoes
• Water on the bench and a plan for how many games you will play

Which footwork habits protect the hip?

Short, quick steps keep your feet under you and reduce the extreme lunges that strain the groin. Getting to the ball early is easier on the hip than reaching for it at full stretch.

Avoid backpedaling for lobs. Turn sideways and shuffle or cross-step back instead, which lowers the chance of falling backward. Many serious pickleball injuries start with that single misstep.

Know when to let a ball go. A winner from your opponent is far easier to recover from than a torn hamstring or a broken hip.

What signs mean I should stop playing?

Stop and get checked if you notice any of the following. After a fall, if you cannot stand or put weight on the leg, or the leg looks shortened or turned out, call 911 or go to the ER.

For new or nagging hip pain, our Saturday Hip Pain Clinic is designed for active adults who want to keep playing. Bring any X-rays or MRI you already have.

• A pop followed by sudden sharp groin or thigh pain
• Pain that makes you limp off the court
• Clicking, catching or the hip giving way
• Pain that wakes you at night or lingers into the next day
• Any fall onto the hip followed by pain with walking

Questions patients ask