Pickleball Injury Prevention: How to Stay on the Court Longer
Pickleball injuries are on the rise alongside the sport's explosive growth. The most common injuries, tennis elbow, Achilles strain, knee pain, and shoulder issues, are largely preventable with the right preparation and habits. Here's how to play more and hurt less.
The most common pickleball injuries
Pickleball elbow (lateral epicondylitis, similar to tennis elbow) is the most prevalent injury, caused by repetitive forearm and wrist motions. Achilles tendon strains are common, especially in players over 50 who move explosively without proper conditioning. Knee injuries and hip flexor strains from the constant lateral movement and split-step landings are also frequently reported.
Always warm up before play
Spend 5–10 minutes warming up before stepping on court. Walk briskly, do leg swings, arm circles, and gentle torso rotations. Take a few minutes of slow rallying before playing at full intensity. Cold muscles are significantly more injury-prone than warmed-up ones, this is especially true for players over 40.
Footwear is non-negotiable
Court shoes with lateral support are the most important injury prevention tool in pickleball. Running shoes are designed for forward motion, they lack the side-to-side stability needed for pickleball's quick directional changes. Tennis, volleyball, or dedicated pickleball shoes reduce ankle sprain and knee stress meaningfully.
Prevent pickleball elbow
Use a paddle with the correct grip size for your hand, too small or too large a grip increases forearm strain. Avoid gripping too tightly. A lighter paddle (6–8 oz) reduces impact on serve and volley. Strengthen forearms and wrists with resistance band exercises. If you feel any inner or outer elbow pain, reduce play volume before it becomes chronic.
Strengthen supporting muscles off-court
The muscles most stressed in pickleball are the calves, hip abductors, rotator cuff, and forearm flexors/extensors. Simple off-court exercises, calf raises, lateral band walks, shoulder rotations, and wrist curls, build the supporting strength that prevents overuse injuries. 15 minutes twice a week makes a significant difference.
Listen to your body and rest
Pickleball is addictive, and the temptation to play through pain is real. But early-stage inflammation (soreness, minor pain) that is ignored almost always becomes a more serious, longer-lasting injury. Take rest days. Use ice after play if you feel soreness. See a sports physical therapist at the first sign of persistent joint pain.
Next steps
Turn the guide into your next session
Move from reading to action: find the right court, join a game, connect with players, and buy only the gear that helps.