Pickleball has quickly become one of the fastest-growing sports in the world. Its appeal spans generations, drawing everyone from retirees seeking low-impact activity to young athletes looking for competitive play. The fast-paced nature, smaller court size, and social aspect make it uniquely enjoyable.
But like any physical activity, it carries a risk of injury, especially for those who jump in without proper preparation. This makes the topic of pickleball injury prevention more relevant than ever.
That’s why we’re sharing this guide with essential tips to help keep you healthy and active on the court. We’ll also explore common injuries and causes, while also discussing when it’s time to see a sports medicine specialist who can help you get the care you need to stay in the game.
Common Pickleball Injuries and Their Causes
As pickleball continues to surge in popularity across all age groups, more people are picking up paddles and discovering the joy of the game. With its fast rallies, quick lateral movements, and accessible court size, pickleball offers a fun and social way to stay active. But its rapid growth has also led to a noticeable increase in injuries, particularly among players who may not be conditioned for its physical demands.
To effectively understand pickleball injury prevention, it’s essential to know the most frequent injuries players face. While pickleball may appear low-risk due to its friendly, social image, the reality is that it requires sudden movements, pivoting, lateral motion, and bursts of energy that can strain unprepared bodies.
Some of the most common pickleball injuries include:
- Lateral epicondylitis, known as tennis elbow or pickleball elbow
- Ankle sprains
- Rotator cuff injuries
- Achilles tendonitis
- Wrist fractures from falls
- Knee strains and meniscus tears
- Lower back pain
According to research, these injuries typically result from overuse, lack of warm-up, improper technique, poor footwear, or sudden twisting and falls. The key to enjoying pickleball for the long haul is making injury prevention a core part of your routine.
12 Tips for Pickleball Injury Prevention
Staying active on the court starts with taking the proper steps to protect your body. Here are some practical tips for preventing pickleball injuries.
1. Warm Up Properly Before Every Game
One of the most overlooked aspects of pickleball injury prevention is a good warm-up. Cold muscles are more prone to strains and tears. Start with 5 to 10 minutes of light cardio, such as brisk walking or dynamic stretching. Add in arm circles, shoulder rolls, and leg swings to prepare your joints and muscles for movement. This simple step can drastically reduce your risk of injury.
2. Stretch After Playing
While warming up is important, cooling down and stretching afterward is just as crucial. Stretch your hamstrings, calves, quads, shoulders, and back. This helps with flexibility, muscle recovery, and long-term injury prevention. Make this a non-negotiable part of your routine, especially after a long or intense session.
3. Stay Hydrated
Hydration plays a vital role in muscle function and joint health. Dehydration can lead to fatigue, cramps, and reduced coordination, all of which increase the likelihood of injuries. Aim to drink water before, during, and after your games. Electrolyte drinks may also help during longer play sessions.
4. Wear Proper Footwear
Wearing the right shoes is one of the simplest and most effective steps for preventing pickleball injuries. Select court shoes that offer good lateral support, adequate cushioning, and non-marking soles, designed explicitly for quick side-to-side movements. Running shoes may feel comfortable, but they lack the necessary support and grip required for pickleball’s unique demands.
5. Cross-Train to Build Strength and Balance
Regular cross-training can significantly reduce the risk of injury by strengthening the muscles that support your joints. Activities such as strength training, yoga, swimming, or cycling can enhance your overall athletic performance. Incorporating balance exercises is particularly helpful for older adults who want to avoid falls and ankle injuries on the court.
6. Take Rest Days Seriously
Overuse is a major contributor to pickleball-related injuries. If you’re playing multiple days a week without rest, you’re putting yourself at risk for chronic issues like tendinitis or stress fractures. Listen to your body and allow time for recovery. Rest days help muscles rebuild and reduce the chance of long-term problems.
7. Use Correct Technique and Body Mechanics
Whether you’re serving, returning, or reaching for a volley, using proper form is essential. Many shoulder, elbow, and wrist injuries stem from poor technique. If you’re new to the sport or experiencing discomfort, consider taking lessons from a certified instructor. Good mechanics are not just about performance — they’re key for long-term health and pickleball injury prevention.
8. Improve Your Court Awareness
Many falls and collisions happen because players are unaware of their surroundings. Always communicate with your partner during doubles play, and avoid running backward to reach lobs. Instead, turn and run forward. Being alert and focused helps avoid trips, slips, and unintended contact with others.
9. Strengthen Your Core and Lower Body
A strong core provides better stability and helps protect your back and hips during quick movements. Strengthening your legs, especially your glutes, quads, and calves, improves agility and reduces the strain on your knees and ankles. Incorporate exercises like squats, lunges, and planks into your weekly routine for well-rounded support.
10. Use Supportive Gear if Needed
If you have a history of joint issues or are returning from injury, using braces, compression sleeves, or orthotic inserts can help. These tools aren’t a substitute for proper training and conditioning, but they can offer additional stability and comfort while playing.
11. Listen to Your Body’s Warning Signs
It’s easy to dismiss early signs of pain or fatigue, especially when you’re having fun. But ignoring your body’s messages can turn minor discomfort into major injuries. If something feels off, stop playing and assess the situation. Taking a short break today could save you from sitting out for weeks due to a preventable issue. This mindset is foundational to effective pickleball injury prevention.
12. Play at a Level That Matches Your Fitness
While enthusiasm is great, be honest with yourself about your current fitness level. Avoid diving into competitive play if you haven’t built the endurance or skill to match. Ease into more intense games as your body adapts. This innovative progression is crucial to achieving sustainable performance and preventing pickleball injuries.
When to See an Orthopedic Specialist
Even with the best pickleball injury prevention strategies, injuries can still happen. If you experience ongoing pain, swelling, stiffness, or limited mobility that doesn’t improve with rest, it’s essential to seek care from an orthopedic specialist. Sudden injuries, such as sprains, tendon tears, or suspected fractures, should also be evaluated promptly to prevent further damage.
An orthopedic specialist will begin with a thorough clinical evaluation, which may include a physical exam, discussion of your symptoms, and a review of your activity history. Diagnostic imaging such as X-rays, MRIs, or ultrasounds may be used to identify the extent of the injury and rule out more serious conditions.
Once a diagnosis is made, your physician will develop a personalized treatment plan tailored to your injury, lifestyle, and recovery goals. Treatment options can range from conservative approaches like physical therapy, bracing, and anti-inflammatory medications to more advanced interventional pain management techniques such as cortisone injections or radiofrequency ablation. In some cases, surgical repair may be necessary, particularly for severe tendon or ligament injuries.
Early intervention is crucial for a faster and safer recovery, and can help reduce the risk of long-term complications. If something doesn’t feel right, don’t wait — getting the proper care promptly can help you return to the court stronger and more confident.
One of our caring and experienced orthopedic physicians can provide a precise diagnosis and create a personalized treatment plan tailored to your needs. Early intervention often leads to faster recovery and reduces the risk of long-term complications. Don’t wait too long to seek help — the sooner you address an issue, the sooner you can return to the court.
Staying Active and Injury-Free
Pickleball offers tremendous physical and social benefits, and staying injury-free ensures you can enjoy the game for years to come. By making pickleball injury prevention part of your lifestyle, you’re investing in your long-term health and performance.
Warm up before games, wear proper footwear, stay hydrated, strengthen your body, listen to warning signs, and never hesitate to rest or seek expert care when needed. These small but consistent habits form a powerful foundation for preventing injuries and enjoying the sport for the long term. Whether you’re new to pickleball or a seasoned player, remember that staying healthy is the key to staying on the court. Let injury prevention be your secret weapon for a fun and fulfilling pickleball journey.
At the Orthopedic Clinic, we’re committed to deeply personalized, patient-centered care. We go beyond treating conditions; we work closely with you to take your lifestyle and health goals into account before recommending a care plan. If you’re exploring treatment options for a sports-related injury from pickleball or any activity, we can help.
The highly skilled physicians and surgeons at The Orthopedic Clinic are here to support your active lifestyle. Contact us today to learn more.