Your shoulders work hard every time you step on the pickleball court. Whether you’re smashing a winner or reaching for a tricky volley, your shoulders are always in the action. But all that movement can take its toll, leaving you with pain that throws off your game or sidelines you completely.
Shoulder pain is one of the most common issues for pickleball and tennis players, but it doesn’t have to be your weak link.
With the right care and a few simple exercises, you can keep your shoulders strong, mobile, and injury-free. This guide is here to help you prevent shoulder pain regardless of what racket sport you play, so that you can keep your shoulders happy and stay focused on your game.
Shoulder Injuries: The Unsung Villain of Pickleball and Racket Sports
Your shoulders are the MVPs of every match. But they’re also one of the most injury-prone joints in your body. Repetitive overhead motions like serving and smashing put your shoulders under constant stress, making injuries like rotator cuff strains and shoulder impingement all too common.
Here’s a closer look at what might be causing your shoulder pain:
Rotator Cuff Strains: Overworking the stabilizing muscles (supraspinatus, infraspinatus, teres minor, and subscapularis) can cause painful microtears.
Shoulder Impingement: Limited mobility or imbalanced muscles can cause tendons to get pinched between the bones of your shoulder, making even basic movements uncomfortable.
If these injuries are left unaddressed, they can sideline even the most seasoned players for weeks, if not longer.
The good news?
Preventing pickleball shoulder pain is easier than you think. And all it takes to prevent these injuries is a little TLC for your shoulders – some proactive exercises you can do at home to keep your shoulders strong and pain-free.
But before we dive into the specific exercises, let’s take a closer look at why your shoulders are so vulnerable in pickleball and racket sports. Because understanding the root causes of shoulder pain can help you play smarter and avoid unnecessary strain.
Why Shoulders Suffer in Racket Sports
Your shoulders take a beating every time you step onto the court. From powerful service to quick volleys, they’re in constant motion, and all that repetitive motion can lead to trouble. Here’s why your shoulders are particularly vulnerable:
Repetitive Overhead Movements: Every serve, smash, or even reaching for a high volley puts constant strain on your rotator cuff tendons, increasing the risk of overuse injuries.
Poor Technique: Using improper form, like relying too much on your shoulder instead of engaging your core and legs, places unnecessary stress on the joint.
Limited Mobility: Tight shoulders can’t move through their full range of motion, forcing other parts of your body to compensate. This compensation can lead to strain and eventual injury.
Muscle Imbalances: If your chest muscles are much stronger than your back and scapular muscles, your shoulders can become unstable. This imbalance increases the risk of issues like impingement and discomfort.
Shoulder Rescue Plan: Stay Strong, Mobile, and Pain-Free
Ok, it’s time to show your shoulders some love!
These 3 exercises will boost your mobility, stability, and strength to keep your game on point.
#1 Shoulder CARs (Controlled Articular Rotations)
Let’s loosen things up! CARs are like yoga for your shoulders, helping you maintain a full range of motion.
- How to do it: Stand tall, extend one arm forward, and move it in a large, controlled circle. Go overhead, rotate your palm outward, and bring the arm back down. Then reverse the direction.
- Pro tip: Keep the motion slow and deliberate—no cheating with your torso!
- Reps: Perform 2-3 sets of 10 circles in each direction.
#2 Scapular Stability Exercises
Your shoulder blades (scapulae) are the foundation of shoulder health. Strengthen them with these moves.
Scapular Push-Ups
- How to do it: In a push-up position, focus on moving your shoulder blades closer together (retraction) and farther apart (protraction) without bending your elbows.
- Why it works: Builds stability and prevents impingement.
- Reps: Do 3 sets of 12-15.
Face Pulls
- How to do it: Use a resistance band anchored at face level. Pull the band toward your face while squeezing your shoulder blades together.
- Why it works: Improves scapular retraction and shoulder stability.
- Reps: Complete 3 sets of 12-15.
#3 Rotator Cuff Strengthening with End-Range Eccentrics
Time to make those rotator cuff muscles bulletproof.
- How to do it: Hold a resistance band at the end range of your shoulder rotation (elbow bent at 90 degrees). Maintain tension for 5-10 seconds.
- Why it works: Builds endurance and stability for repetitive overhead movements.
- Reps: Perform 3-4 sets in both internal and external rotation.
For a demo of each exercise, watch our tutorial video below:
Keep Your Shoulders Game Ready
When it comes to pickleball and racket sports, your shoulders deserve as much attention as your swing.
By incorporating a few simple, targeted exercises into your routine, you can prevent pickleball shoulder pain, protect your rotator cuff, and strengthen the muscles that support your game.
But don’t ignore the warning signs! If you’re already dealing with shoulder discomfort, address it sooner rather than later. Book your free discovery session with a mobility specialist for a personalized evaluation and a plan to get you back on the court.
Looking for more ways to stay injury free on the court?
Be sure to check out our other articles in our injury-prevention series for racket sport athletes. Learn how to prevent tennis elbow pain, protect your wrists from strain with practical tips, and stay tuned for our next article covering knee injuries where we’ll share tips to keep your legs moving like a pro.
Because when you’re on the court, every joint deserves to be game-ready.
