Shoulder Pain & Pickleball: Why It Happens and How to Stop It

Pickleball is exploding in popularity across all age groups—and while it’s fun, social, and competitive, it’s also physically demanding, especially on the shoulders. As the game gets faster, more dynamic, and more intense, many players (especially those over 40) are noticing nagging shoulder pain creeping in. So what’s really going on?

What's Causing Shoulder Pain in Pickleball?

Understanding the why behind the pain is key to playing without it. Here are the biggest culprits:

1. Repetitive Overhead Motion

Serving, smashing, and reaching for high balls place constant stress on the rotator cuff and surrounding structures. Over time, this repetitive strain leads to inflammation and microtears.

2. Muscle Imbalance & Weakness

If the small stabilizing muscles around the shoulder are weak or underdeveloped, larger muscles like the deltoid or upper trapezius pick up the slack—leading to fatigue, irritation, and breakdown.

3. Lack of Fast-Twitch Muscle Conditioning

This one is SO important—and often overlooked. Pickleball is a reactive sport: it demands quick bursts, fast swings, and sudden directional changes. If your fast-twitch muscle fibers aren’t trained, your muscles won’t be ready for explosive movements, making your shoulders more vulnerable to strain. Let’s dive deeper into this…

The Fast-Twitch Factor

Your fast-twitch (Type II) muscle fibers are responsible for speed, power, and reaction time.

They fire when you:

• Sprint to the net

• React to a fast serve

• Smash a lob overhead

  
  

Here’s the problem: most training—especially for older athletes—targets slow-twitch fibers, which are great for endurance, but not for rapid, explosive power. If you’re not intentionally training your Type II fibers, your shoulders are unprepared for the demands of competitive play.

Train Smart to Play Pain-Free

Want to reduce shoulder pain and improve performance? It’s not just about playing more—it’s about training smarter. Here’s what I recommend:

1. Incorporate Plyometric & Reactive Drills

• Medicine ball slams

• Band-resisted overhead throws

• Quick footwork drills

These activate fast-twitch fibers, prepping your body for real game demands.

2. Strengthen the Rotator Cuff & Scapular Stabilizers

Focus on small, stabilizing muscles with exercises like:

• Resistance band work

• I-Y-T raises

• Scapular push-ups

This builds resilience and joint stability.

3. Train Eccentrically

Slow, controlled lowering movements (like in shoulder presses or rows) help improve tendon durability and injury resistance.

4. Don’t Forget the Core

Your shoulder doesn’t work in isolation. A strong, reactive core supports shoulder mechanics during aggressive swings and quick lateral movements.

5. Prioritize Recovery

Treat your shoulders well between games with:

• Dry needling

• Manual therapy

• Targeted stretching and mobility work

Let’s Work Together

If you're currently struggling with shoulder pain—or want to prevent it altogether—the key lies in smart, targeted training. Don’t let pain bench you. Equip your body to react faster, move better, and play stronger—so you can stay on the court and enjoy the game you love, pain-free.