Pickleball is fun, fast-paced, and a great way to stay active—but like any sport, it comes with the risk of injuries. Whether you’re playing casually or competitively, knowing how to prevent common pickleball injuries can help you stay on the court longer, recover faster, and avoid unnecessary pain.
Many pickleball injuries are caused by overuse, poor warm-ups, bad form, or simply not listening to your body. The good news? Most injuries are preventable with the right precautions.
In this guide, we’ll cover:
- The most common pickleball injuries and what causes them
- How to prevent injuries with proper warm-ups, form, and gear
- Tips for recovery if you do get injured
- Exercises to strengthen key muscles and avoid injuries
By the end, you’ll know exactly how to stay injury-free and play pickleball pain-free!
1. The Most Common Pickleball Injuries & Their Causes
While pickleball is low-impact, it still involves quick movements, repetitive motions, and sudden stops, which can lead to injuries. Here are the most common ones:
🚨 1️⃣ Pickleball Elbow (Tennis Elbow)
✔ What It Is: Inflammation of the tendons in the forearm from repeated paddle swings.
✔ Symptoms: Pain and tenderness on the outside of the elbow, weak grip strength.
📌 Prevention Tips:
✔️ Use a lighter paddle with a cushioned grip to reduce strain.
✔️ Strengthen your forearm muscles with wrist curls and resistance band exercises.
✔️ Stretch your wrist and forearm before and after playing.
🚨 2️⃣ Pickleball Shoulder Injuries
✔ What It Is: Rotator cuff strain or impingement from overhead shots and repetitive swinging.
✔ Symptoms: Shoulder pain, weakness, difficulty lifting your arm.
📌 Prevention Tips:
✔️ Warm up with shoulder circles and resistance band exercises.
✔️ Strengthen shoulder muscles with lightweight dumbbells and rotator cuff exercises.
✔️ Avoid overreaching—move your feet instead of overextending your arm.
🚨 3️⃣ Knee & Ankle Sprains
✔ What It Is: Twisting, rolling, or overstretching the ligaments in your knee or ankle.
✔ Symptoms: Swelling, pain, difficulty walking or pivoting.
📌 Prevention Tips:
✔️ Wear supportive court shoes with good grip.
✔️ Strengthen your legs with squats and lunges to improve stability.
✔️ Always warm up your lower body before playing.
🚨 4️⃣ Achilles Tendonitis
✔ What It Is: Inflammation of the Achilles tendon from excessive running and stopping.
✔ Symptoms: Pain or stiffness in the back of the heel, especially in the morning.
📌 Prevention Tips:
✔️ Stretch your calves and Achilles tendon before playing.
✔️ Strengthen your ankles with heel raises and resistance band exercises.
✔️ Wear properly cushioned shoes to reduce impact.
🚨 5️⃣ Lower Back Strain
✔ What It Is: Muscle strain or tightness in the lower back from bending and twisting.
✔ Symptoms: Pain, stiffness, difficulty rotating or bending forward.
📌 Prevention Tips:
✔️ Strengthen your core muscles with planks and bridges.
✔️ Use proper form—bend your knees instead of hunching over.
✔️ Stretch your hamstrings and lower back before and after playing.
2. How to Prevent Pickleball Injuries
Preventing injuries isn’t just about stretching—it’s about having good technique, using the right gear, and strengthening key muscles.
✅ 1️⃣ Warm-Up Before Every Game
A proper warm-up prepares your muscles, joints, and heart for action.
✔️ Do light cardio (jogging or jumping jacks) for 2-3 minutes.
✔️ Stretch dynamically (arm circles, leg swings, torso twists).
✔️ Activate your muscles with bodyweight squats and lunges.
📌 Pro Tip: A 5-10 minute warm-up reduces injury risk by 50%!
✅ 2️⃣ Strengthen Key Muscle Groups
Strong muscles support your joints and absorb impact.
✔️ Forearms & Wrists – Resistance band wrist curls, grip squeezes.
✔️ Shoulders – Resistance band shoulder rotations, light dumbbell raises.
✔️ Legs & Knees – Squats, lunges, calf raises for joint stability.
✔️ Core & Lower Back – Planks, Russian twists, bridges for stability.
📌 Pro Tip: Adding strength training 2-3 times per week can make a huge difference in injury prevention.
✅ 3️⃣ Wear the Right Gear
✔️ Proper Shoes: Choose court shoes with good traction, support, and cushioning.
✔️ Paddle Grip Size: A grip that’s too big or too small can cause wrist and elbow strain.
✔️ Moisture-Wicking Clothing: Helps keep you cool and dry, reducing fatigue.
📌 Pro Tip: 50/50 DryBlend pickleball t-shirts or 100% Polyester Mesh t-shirts help keep sweat off your body, preventing overheating.
✅ 4️⃣ Listen to Your Body
✔️ If you feel pain, don’t ignore it—take breaks and rest.
✔️ If soreness lingers, try ice, stretching, and foam rolling.
✔️ Alternate playing days to avoid overuse injuries.
📌 Pro Tip: A pickleball-themed tumbler is perfect for staying hydrated on the court—dehydration increases muscle fatigue and injury risk.
3. How to Recover If You Get Injured
Even with the best prevention, injuries can still happen. Here’s how to recover safely:
🚑 R.I.C.E Method (For Minor Injuries)
✔️ Rest – Avoid excessive movement.
✔️ Ice – Apply ice packs for 15-20 minutes every few hours.
✔️ Compression – Wrap injured areas to reduce swelling.
✔️ Elevation – Keep the injured area raised above your heart.
📌 Pro Tip: If pain persists for more than a few days, see a sports doctor or physical therapist.
🔄 Active Recovery for Faster Healing
✔️ Light stretching to maintain mobility.
✔️ Low-impact exercises like swimming or biking.
✔️ Foam rolling for muscle recovery.
📌 Pro Tip: A light warm-up before playing again reduces re-injury risk.
Final Thoughts: Stay Injury-Free & Keep Playing!
Pickleball is one of the most enjoyable and accessible sports, but staying strong, flexible, and injury-free is key to long-term success on the court.
✔️ Warm up properly before every match.
✔️ Strengthen key muscles to protect your joints.
✔️ Wear the right shoes and gear for better support.
✔️ Listen to your body—rest when needed.
✔️ Recover smart if you do get injured.
By taking preventative steps, you’ll play stronger, move faster, and stay pain-free for years to come!
