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What Should I Do if My Shoulder Hurts but I Can Still Play Pickleball?

Photo credit: Brendan Sapp / Unsplash

It’s a familiar scene at the local pickleball courts: you feel a nagging shoulder ache, but hey — you’re still out there playing. Maybe it's just from a few extra games or a recent spike in your practice hours. That persistent shoulder discomfort can be tricky. Should you stop playing? Or can you work through the pain? As someone who’s clocked hundreds of hours on the court and chatted with orthopaedists, physical therapists, and enthusiastic rec-league players, I’m here to unpack what that shoulder pain really means and how you can handle it without sidelining your game – especially if you’re still swinging those paddles.

Understanding Shoulder Pain in Pickleball Players

First things first: shoulder pain rarely springs from one dramatic moment like a wild smash gone wrong. Instead, overuse and frequency are the real culprits. Pickleball’s quick rallies and repetitive swinging put repeated stress on your shoulder tendons and muscles. And here’s a key insight — aging tendons adapt more slowly and tolerate sudden loads much less well than younger tissues. If your shoulder hurts but you’re still on the court, it’s sending you a message.

Don’t Ignore Night Pain

One of the first red flags to watch for is nighttime pain. Rotator cuff irritation often shows up as nagging discomfort that wakes you or makes it hard to sleep on the affected side. Pay attention if your shoulder aches come with limited ability to reach behind your back, such as when trying to scratch between your shoulder blades or tuck in your shirt. These functional limits hint at rotator cuff Click here! involvement, which shouldn’t be taken lightly.

Common Causes of Shoulder and Related Arm Pain in Pickleball

  • Overuse Tendonitis: Repetitive overhead swings, smashes, and serves drive microtears and inflammation in shoulder tendons.
  • Rotator Cuff Strain: Aging makes your rotator cuff less elastic and slower to repair.
  • Improper Mechanics: Excessive reliance on arm strength rather than body rotation increases strain on shoulder and elbow.
  • Elbow Pain: Often caused by a tight grip on your paddle and arm-dominant swings, stressing the elbow tendons.

Why Reducing Serves and Smashes Helps

Here’s a habit that can be tough to change but incredibly beneficial: cut back on the volume and intensity of your serves and smashes while your shoulder is complaining. These strokes involve explosive throws that put immense pressure on your shoulder tendons. Less is more when you’re hurt.

Steps To Take If Your Shoulder Hurts but You Want to Keep Playing

  1. Count Your Warm-Up Minutes Out Loud I always say: don’t skip the warm-up, and count it out loud to stay honest. Aim for at least 8–10 minutes to get blood flowing and your muscles ready. Skipping this step often brings players back with pain stories.
  2. Modify Your Play Reduce the high-stress serves and smashes. Focus on placement shots and slower rallies that minimize sudden shoulder loads.
  3. Start Rotator Cuff Strengthening Simple exercises using a light resistance band can increase tendon resilience. Keeping a band in your paddle bag can remind you to do those little strengthening moves off-court.
  4. Mind Your Grip and Mechanics

    Loosen your grip on the paddle. Hard gripping tightens your forearm muscles, contributing to elbow pain and increasing arm strain.
  5. Consider Natural Pain Management Products like Joy Organics organic CBD gummies offer a natural way to manage inflammation and discomfort without the side effects of stronger medications. CBD may help soothe irritated tendons, getting you back to your best on the court.
  6. Seek Professional Evaluation When Needed If pain persists, especially night pain, or your range of motion decreases, get a professional assessment. Sometimes, what feels like a minor shoulder ache can hide tendon tears or bursitis.

Practical Rotator Cuff Exercises to Start Today

Get more info Exercise Description Reps Equipment External Rotation With your elbow bent at 90° and kept close to your side, rotate your forearm outwards against a resistance band. 2 sets of 10-15 Light resistance band Internal Rotation Same position as above, rotate your forearm inwards towards your belly. 2 sets of 10-15 Light resistance band Scapular Retraction Squeeze shoulder blades together gently without shrugging shoulders. 3 sets of 10 holds (5 seconds each) Bodyweight

Why Aging Should Change Your Approach

As we age, tendons become less flexible and more prone to injury. Whereas a 25-year-old player might bounce back quickly from a sudden shoulder strain, the 60-plus crowd often faces slower healing and greater risk of cumulative damage. Your training and recovery need to reflect this reality.

So, what changed in the last two weeks? Have you been playing more games, skipping warm-ups, or ignoring minor aches? Addressing these changes early helps avoid worsening damage.

Wrapping It Up: Don’t Let Shoulder Pain Sideline You, but Don’t Ignore It Either

It’s common to feel that persistent shoulder ache and still want to get in your pickleball fix. But ignoring the pain, especially night pain, is a mistake that too many players make. Reducing serves and smashes, starting rotator cuff strengthening, loosening your grip, and managing discomfort naturally with options like Joy Organics organic CBD gummies can all help you stay on the court longer and stronger.

Remember, your shoulder is a delicate but resilient partner — treat it well, warm it up properly, listen to its signals, and you’ll keep your pickleball game going for years to come. And yes, keep that resistance band in your paddle bag — trust me, it’s a game changer.