Pickleball is one of the fastest-growing sports in the world, loved for its accessibility and fun, social nature. However, like any sport, it comes with the risk of injury. Whether you’re a beginner or a seasoned player, understanding common pickleball injuries and how to prevent them can keep you on the court longer and pain-free.
Common Pickleball Injuries
1. Ankle Sprains
Quick lateral movements and sudden stops can put stress on your ankles, increasing the risk of rolling or twisting them.
Prevention Tips:
✔️ Wear supportive, court-specific shoes with good ankle support.
✔️ Strengthen ankle muscles with balance exercises.
✔️ Warm up properly before playing.
2. Tennis Elbow (Lateral Epicondylitis)
Repeated paddle swings can strain the tendons in your elbow, leading to pain and inflammation.
Prevention Tips:
✔️ Use a paddle with a comfortable grip size to reduce strain.
✔️ Strengthen forearm muscles with wrist curls and resistance exercises.
✔️ Apply ice or compression if you feel soreness after playing.
3. Shoulder Strains
Overhead shots, like smashes and serves, can lead to shoulder pain or even rotator cuff injuries.
Prevention Tips:
✔️ Warm up your shoulders with arm circles and light stretching.
✔️ Strengthen rotator cuff muscles with resistance band exercises.
✔️ Avoid excessive force when hitting the ball.
4. Knee Injuries (Meniscus Tears, Patellar Tendinitis)
The frequent bending, pivoting, and quick stops in pickleball can stress the knees.
Prevention Tips:
✔️ Strengthen leg muscles, especially quads and hamstrings, to support your knees.
✔️ Wear knee braces or compression sleeves if you have a history of knee issues.
✔️ Avoid playing on wet or uneven surfaces.
5. Lower Back Strains
Bending, lunging, and sudden movements can put a strain on your lower back.
Prevention Tips:
✔️ Improve core strength with exercises like planks and bridges.
✔️ Maintain good posture while playing.
✔️ Stretch your lower back before and after matches.
6. Achilles Tendon Injuries
Sudden sprints and jumps can strain or even rupture the Achilles tendon.
Prevention Tips:
✔️ Stretch your calves and Achilles tendon regularly.
✔️ Avoid pushing off too aggressively when changing direction.
✔️ Wear proper shoes with good heel support.
7. Eye Injuries
A fast-moving pickleball can cause serious eye injuries if it hits you unexpectedly.
Prevention Tips:
✔️ Wear protective eyewear to shield your eyes.
✔️ Stay aware of your surroundings and your opponent’s shots.
General Injury Prevention Tips for Pickleball Players
✅ Warm Up and Cool Down – At a minimum, take 5-10 minutes before and after each game to stretch and loosen up. Get a professional fascia stretch for better recovery, range of motion and mobility.
✅ Use the Right Equipment – Choose the right paddle, shoes, and protective gear to reduce strain.
✅ Listen to Your Body – If you feel pain, rest and recover before returning to play.
✅ Improve Your Technique – Work on proper footwork and shot mechanics to prevent overuse injuries.
✅ Stay Hydrated – Dehydration can lead to muscle cramps and fatigue, increasing your risk of injury.
Final Thoughts
Pickleball is a fantastic sport, but staying injury-free is key to long-term enjoyment. By focusing on proper warm-ups, strengthening exercises, and using the right gear, you can significantly reduce your risk of injury and keep playing at your best!
Have you ever experienced a pickleball injury? What works best for you to prevent injury in the future? Let us know in the comments!