Pickleball has taken off in a big way—and if you’ve played even once, you probably understand why. It’s fun, social, easy to learn, and friendly on the joints compared to other high-impact sports. Whether you’re playing competitively or rallying with friends on a weekend morning, it’s a great way to stay active at any age.
But like any physical activity, pickleball isn’t totally risk-free. The movements that make the game so dynamic—quick pivots, short sprints, and fast-paced swinging—can lead to a handful of common injuries, especially when players jump in without proper warmup or gear.
Whether you’re just starting out or you’ve already caught the pickleball bug, being aware of these risks (and how to avoid them) helps you stay healthy and on the court for the long run.
5 common pickleball injuries
Pickleball might be low-impact, but it’s not low-intensity. The stop-and-go nature of the game, combined with repetitive use of certain muscle groups, puts some areas of the body at greater risk—especially the shoulders, elbows, and lower legs.
Here are the five most common injuries we see from players:
- Shoulder strain
Reaching for overhead shots or serving with poor form can strain the shoulder—especially the rotator cuff muscles. If those muscles don’t get time to recover, it can lead to inflammation, stiffness, and pain with movement. This type of injury tends to creep up slowly over time but can become limiting if ignored. - Pickleball elbow
If you’ve heard of tennis elbow, this is very similar. Pickleball elbow happens when the tendons on the outside of the elbow become irritated from frequent swinging or gripping the paddle too tightly. It starts as a dull ache but can become sharp or constant during play if left untreated. - Sprains
Quick footwork is part of the game—but one misstep or sudden twist can strain the ligaments in your ankle or wrist. Slippery surfaces, uneven ground, or landing awkwardly after a lunge are common culprits. - Falls
Whether you’re chasing a tough shot or slipping on a wet court, falls happen more often than you’d think. They can lead to bruises, sprains, or even more serious injuries like fractures or head trauma. Falls are especially risky for older adults who may already have balance or mobility concerns. - Achilles tendonitis
This condition affects the thick tendon that connects your calf muscle to your heel. In pickleball, repeated pushing off or quick stops and starts can put a lot of stress on the Achilles tendon. At first, it might feel like a mild ache—often worse in the morning—but it can progress to more intense pain if the tendon isn’t given time to rest and recover.
How to help prevent these injuries
The good news? Most of these injuries are preventable with a little prep and attention to how your body feels. A few smart habits can go a long way in protecting your joints and muscles—no matter how often you play.
Wear the right shoes
Footwear matters more than you might think. Pickleball involves a lot of lateral (side-to-side) movement, and standard running shoes just aren’t built for that. Instead, opt for court shoes made specifically for tennis or pickleball. They offer better ankle support and traction, which can help you avoid slipping or rolling an ankle.
Use quality equipment
Your paddle plays a role, too. A lightweight, well-balanced paddle helps reduce stress on your elbow, shoulder, and wrist. If you play frequently, it’s worth investing in a paddle that absorbs impact and allows for a comfortable grip.
Warm up before you play
This step is easy to skip, but a simple 5–10 minute warmup can make all the difference. Try light cardio—like walking or jumping jacks—followed by dynamic stretches that move your shoulders, wrists, legs, and ankles through a full range of motion.
Build overall strength and mobility
Staying strong off the court supports how you move on the court. Regular exercise, especially for your legs, core, and shoulders, helps you stay stable and powerful in motion. Exercises like lunges, planks, and resistance band work can improve balance, control, and joint resilience.
Stay hydrated
Water might not seem related to injury prevention—but it is. Hydration supports muscle function and helps prevent cramping or early fatigue, especially if you’re playing outside in the heat. Make it a habit to drink water before, during, and after your game.
When to reach out for help
If you start feeling discomfort during or after a game, don’t wait too long to take action. Early signs of overuse or strain are your body’s way of asking for a break. You can start with rest, gentle stretching, or ice, but if the pain doesn’t improve—or keeps returning—it’s time to get it checked out.
A physical therapist can evaluate what’s going on, help reduce your pain, and create a recovery plan that gets you back to playing safely. And if you’re dealing with a more serious or sudden injury—like a sharp tear, major swelling, or inability to move—seek immediate care.
Play smart, stay on the court
Pickleball should be fun, not frustrating. A few small adjustments in your routine can keep it that way. By choosing the right gear, giving your body time to warm up, and listening when something feels off, you’ll stay stronger and more confident every time you step onto the court.
If you’re dealing with a nagging pain or wondering whether your form or gear might be contributing to a problem, we’re here to help. Let’s keep you moving, competing, and enjoying the game you love—without the setback of injury.
