Top 5 Pickleball Injuries and How to Prevent Them
- Performance Pickleball
- 3 days ago
- 3 min read
Pickleball may be gentler on the joints than tennis or running, but don’t let that fool you—it’s still a fast-paced, high-energy sport that demands quick footwork, sharp reflexes, and agility. And with its growing popularity—especially among adults over 40—the number of pickleball-related injuries has been on the rise.
From rolled ankles to aching shoulders, most injuries are completely preventable with the right habits, prep, and awareness. Whether you're brand new to the sport or a seasoned regular, knowing the most common injuries (and how to avoid them) can help you play longer, safer, and stronger.
Ankle Sprains: The Risk of Quick Cuts and Uneven Courts
Pickleball requires constant lateral movement, quick pivots, and sudden stops—all of which can put serious strain on your ankles. These explosive direction changes, especially on hard or uneven outdoor courts, increase the risk of rolling an ankle or suffering a painful sprain. One wrong step can easily sideline you if you're not careful.
How to Prevent It:
Warm up your ankles with mobility drills and light cardio before playing.
Wear supportive court shoes with good lateral stability and grippy soles.
Watch your landing zones—scan for cracks, divots, or debris if you're playing outdoors.
Train your balance with exercises like single-leg stands or balance boards.
Pickleball Elbow: How Repetitive Motion Wears You Down
Similar to tennis elbow, pickleball elbow is caused by overuse of the forearm muscles and tendons – particularly from frequent dinks, serves, and smashes. Pain usually starts on the outer elbow and can radiate down the arm.
How to Prevent It:
Use the right grip size and paddle weight to reduce strain.
Mix up your shots to avoid repetitive stress on the same motion.
Strengthen your forearm muscles with resistance bands or light weights.
Take breaks between games and use ice if any soreness flares up.
Shoulder Strain: Overhead Shots Without Proper Form
Overhead smashes and high volleys can put a significant load on the shoulder, especially if your form isn’t dialed in. This is even more common in players with limited mobility or strength in the rotator cuff muscles.
How to Prevent It:
Focus on form rather than brute force—use body rotation instead of arm-only swings.
Strengthen your rotator cuff with targeted resistance exercises.
Warm up your shoulders with arm circles and resistance bands before playing.
Don’t overdo overhead shots early in your session, and listen to your body.
Knee Pain: From Hard Stops to Poor Footwork
Pickleball requires quick starts, stops, and short sprints—actions that put a lot of pressure on the knees. Poor footwork, tight muscles, or playing on hard surfaces can all contribute to overuse injuries or flare-ups of old issues like runner’s knee or patellar tendonitis.
How to Prevent It:
Improve your footwork with agility drills and by staying light on your toes.
Strengthen your quads, hamstrings, and glutes—they support your knees.
Stretch your legs after every session, especially your calves and hamstrings.
Use compression sleeves or braces if you’re prone to knee pain.
Lower Back Issues: The Hidden Toll of Twisting and Bending
Constant bending to reach low balls, plus the rotational force from swinging, can strain your lower back—especially if your core isn’t engaged or your posture breaks down as you fatigue.
How to Prevent It:
Strengthen your core with exercises like planks, bird dogs, and pelvic tilts.
Maintain proper posture on the court—bend at the knees, not the waist, and keep your spine in a neutral position.
Don’t overreach for balls that are out of range—know when to let it go.
Stretch and foam roll your hips and back regularly to stay loose and mobile.
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