Common Pickleball Injuries and How to Prevent Them

Pickleball Injury Prevention: Play Smart, Stay Healthy

Pickleball is a low-impact sport, but that doesn’t mean injuries don’t happen. In fact, the sport’s rapid growth has led to an increase in pickleball-related injuries among players of all ages. The good news? Most pickleball injuries are preventable with the right preparation, equipment, and technique.

This guide covers the most common pickleball injuries, what causes them, and — most importantly — how to prevent them so you can keep playing the sport you love.

1. Ankle Sprains: The #1 Pickleball Injury

Why it happens: Pickleball involves sudden lateral movements, quick direction changes, and lunging for low shots — all of which put stress on the ankle ligaments. Fatigue increases the risk significantly.

Prevention tips:

• Wear proper court shoes with lateral support — never running shoes (as detailed in our pickleball shoe guide)
• Ankle strengthening exercises: Calf raises, ankle circles, and resistance band exercises 3x per week
• Tape or brace: If you have a history of ankle injuries, consider prophylactic taping or an ankle brace during play
• Stay hydrated: Dehydrated muscles don’t respond as quickly, increasing injury risk

2. Tennis Elbow (Lateral Epicondylitis)

Why it happens: The repetitive extension of the wrist during pickleball shots — especially backhands — strains the tendons attaching to the elbow. This is the second most common pickleball injury, often called “pickleball elbow.”

Prevention tips:

• Paddle weight matters: A heavier paddle transfers more shock to your elbow. If you have tennis elbow, try a lighter paddle (7.3-7.8 oz) or one with vibration dampening technology
• Grip size: A grip that’s too small forces your forearm muscles to work harder. Your middle finger should just touch your palm when gripping the paddle
• Proper technique: Use your whole body to generate power, not just your arm. Engage your core and legs on groundstrokes
• Stretching: Forearm stretches before and after play — wrist flexor and extensor stretches held for 30 seconds each

3. Knee Pain and Patellar Tendonitis

Why it happens: The low stance required for pickleball — especially at the kitchen line — puts continuous stress on the patellar tendon. Lunging for low dinks and sudden stops add to the load.

Prevention tips:

• Strengthen your quads and glutes: Wall sits, lunges, and step-ups build the supporting muscles that take pressure off your knees
• Warm up properly: 5-10 minutes of light cardio (jumping jacks, jogging in place) before play
• Consider knee sleeves: Compression sleeves provide warmth and proprioceptive feedback that reduces injury risk
• Watch your court surface: Harder surfaces (concrete, asphalt) transmit more shock to knees than cushioned acrylic surfaces

4. Shoulder Strain and Rotator Cuff Issues

Why it happens: Overhead smashes and serving generate significant rotational force through the shoulder joint. Players who rely solely on arm strength rather than proper body rotation are most at risk.

Prevention tips:

• Use your whole body: A proper serve and smash engages the legs, hips, and core — the arm is just the final link in the chain
• Rotator cuff exercises: External rotation with resistance bands, shoulder presses, and face pulls
• Don’t overplay: Shoulder injuries often result from playing too many days in a row without recovery
• Ice after intense sessions: 15 minutes of ice on the shoulder if you feel soreness developing

5. Lower Back Pain

Why it happens: The constant bending at the waist to reach low shots, combined with rotation during groundstrokes, strains the lumbar spine. Players with desk jobs who sit for 8+ hours are especially vulnerable.

Prevention tips:

• Hip hinge, not back bend: When reaching for low shots, bend at your hips (keeping your back straight), not at your waist
• Core strength: Planks, bird dogs, and dead bugs build the core stability that protects your lower back
• Stretch your hamstrings: Tight hamstrings tilt your pelvis and increase lower back strain
• Take breaks between games: Don’t play more than 3 games in a row without resting

Pre-Game Warm-Up Routine (5 Minutes)

1. Light cardio (1 min): Jogging in place, high knees, butt kicks
2. Arm circles (30 sec): Forward and backward, gradually increasing range
3. Torso twists (30 sec): Gentle rotation with arms extended
4. Lunges with twist (1 min): Forward lunge, rotate torso toward front leg — 10 each side
5. Leg swings (30 sec): Forward/backward and side-to-side, holding onto something for balance
6. Practice swings (1 min): Slow-motion forehand and backhand swings without a ball

Essential Pickleball Safety Equipment

Beyond proper shoes and paddles, consider these safety accessories:

• Court-appropriate eyewear: Polycarbonate lenses protect against stray balls
• Knee sleeves or braces: If you have knee concerns
• Ankle braces: For players with a history of ankle injuries
• Moisture-wicking clothing: Keeps you dry, prevents chafing, and helps regulate temperature

Stock up on essential pickleball gear at our Olympus Pro Series equipment store and play safely.