15 most common pickleball injuries & how to prevent it

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Pickleball—it’s the game everyone’s talking about! If you’re not already obsessed, you’ve probably seen it popping up at your local courts or all over social media. It’s that perfect mix of tennis, badminton, and ping-pong that’s super fun, easy to pick up, and keeps you coming back for more. Seriously, what’s not to love?

But here’s the thing—pickleball might look like all fun and games (and, honestly, it mostly is), but just like any sport, it comes with its fair share of risks. If you’re out there dinking, smashing, and sprinting for those impossible shots, your body can take a hit if you’re not careful. And with the sport exploding in popularity, more people are finding themselves on the court—and, unfortunately, sometimes dealing with injuries.

Don’t worry, though! The good news is, most of these injuries are totally preventable if you know what to watch out for. That’s exactly what we’re here for: to break down the 15 most common pickleball injuries, give you practical tips to avoid them, and share how to bounce back if you do find yourself sidelined. 

Pickleball popularity continues to rise

Pickleball isn’t just having a moment—it’s becoming a full-on movement. What started as a backyard game in the 1960s has transformed into one of the fastest-growing sports in the world. Over the past few years, its popularity has skyrocketed, attracting players of all ages and skill levels. 

Why? Because pickleball hits that sweet spot: it’s easy to learn, low-impact, and ridiculously fun. Whether you’re a retired athlete or someone looking for a new weekend hobby, pickleball has something for everyone.

The numbers back this up, too. According to the Sports & Fitness Industry Association (SFIA), pickleball participation has grown by double digits year-over-year, with millions of new players flocking to the courts annually. 

Community centers, gyms, and even dedicated pickleball facilities are popping up everywhere to keep up with the demand. From small towns to big cities, it’s hard to find a spot where people aren’t setting up nets and grabbing their paddles.

What’s more, pickleball isn’t just a casual pastime anymore—it’s turning into a competitive sport with serious fanfare. National tournaments, professional leagues, and even celebrity enthusiasts are fueling its growth. 

And let’s not forget social media’s role in all this. Those viral clips of crazy rallies? They’ve introduced the game to an entirely new audience, inspiring many to give it a try.

Pickleball injury statistics

As pickleball's popularity has surged, so too have related injuries. A 2020 study estimated that approximately 19,000 pickleball injuries require emergency department treatment annually in the United States, with 90% of these injuries occurring in individuals over 50.

The most common injuries include sprains, strains, and fractures, primarily affecting the upper and lower extremities. Notably, fractures have increased significantly, with a 90-fold rise over the past two decades, predominantly among players aged 60 to 69.

Financially, pickleball injuries are substantial, costing Americans nearly $400 million annually.

This figure underscores the importance of injury prevention and awareness as the sport continues to grow.

These statistics highlight the need for players, especially older adults, to take proactive measures in preventing injuries. Understanding the common risks associated with pickleball is crucial for maintaining safety and enjoyment on the court.

15 most common Pickleball injuries

Pickleball is an incredibly enjoyable and accessible sport, but like any physical activity, it comes with its share of injury risks. Understanding the most common injuries can help you play smarter and prevent them from sidelining you. Let’s take a closer look at these 15 injuries and how they occur.

• Ankle sprains: Quick movements and sudden direction changes make ankle sprains one of the most common pickleball injuries. Rolling an ankle can happen during a poorly landed step or an awkward pivot, causing pain and swelling. Proper footwear and good footwork can go a long way in reducing the risk.

• Elbow tendinitis (Pickleball elbow): Similar to tennis elbow, this overuse injury results from repetitive motions like swinging the paddle. Pain and tenderness on the outside of the elbow are key symptoms, often caused by improper grip or technique.

• Wrist fractures: When players trip or fall, the instinct to break the fall with their hands can lead to wrist fractures. Slippery courts or uneven surfaces increase the risk, making balance and situational awareness crucial.

• Shoulder strains: Pickleball requires a lot of overhead shots and reaching, which can strain the shoulder muscles and even lead to rotator cuff injuries. Poor form or excessive play without rest increases the likelihood of pain and discomfort.

• Knee injuries: Sudden stops, pivots, or awkward landings can strain knee ligaments, such as the MCL or ACL. Even minor tweaks can lead to discomfort that affects your mobility. Supportive shoes and strength training can help stabilize the knees.

• Achilles tendinitis: The repetitive start-and-stop nature of pickleball can strain the Achilles tendon, leading to inflammation and pain in the back of the heel. Tight calf muscles or inadequate warm-ups can make this issue more common.

• Lower back pain: The constant bending and twisting during gameplay can strain the lower back muscles. Improper posture or core weakness often contributes to this discomfort, which can range from mild to severe.

• Hamstring strains: Stretching too far for a shot or making a quick sprint can overextend the hamstring muscles, leading to strains. This injury is common in players who don’t warm up properly or who push themselves too hard.

• Plantar fasciitis: Repeated stress on the feet, especially the soles, can inflame the plantar fascia, causing sharp heel pain. It’s more common in players who wear unsupportive shoes or play on hard surfaces for long periods.

• Eye injuries: Close-range shots can unexpectedly strike the eyes, leading to bruising or even more serious damage. Wearing protective eyewear is an easy way to prevent these potentially painful injuries.

• Hip strains: Quick lateral movements and lunges can strain the hip flexors or adductors. This type of injury often arises when players don’t properly stretch or strengthen their hips before hitting the court.

• Groin pulls: Sudden shifts in direction or overreaching for the ball can overstretch the groin muscles, leading to sharp pain. These injuries can be particularly uncomfortable and may require extended rest to heal.

• Finger sprains: Misjudging a shot or colliding with another player can lead to jammed or sprained fingers. This can make gripping the paddle difficult and disrupt gameplay until the injury heals.

• Dehydration: Playing for extended periods without drinking enough water can lead to dehydration. Symptoms like fatigue, dizziness, and cramping can sneak up on you, especially during outdoor games on hot days.

• Sunburn: While not a musculoskeletal injury, sunburn is a common issue for outdoor players. Long hours on the court without sunscreen can result in painful burns and long-term skin damage.

How to avoid & prevent Pickleball injuries

taying injury-free while enjoying pickleball comes down to preparation, awareness, and proper technique. By taking a few proactive steps, you can significantly reduce your risk of common injuries and keep yourself playing your best. Here are some practical tips to help you prevent pickleball injuries:

1. Warm up before you play

Jumping straight into a game without warming up is one of the quickest ways to get injured. Spend at least 5-10 minutes stretching and doing light cardio to prepare your muscles and joints. Focus on dynamic stretches for your legs, arms, and shoulders to loosen up and improve flexibility.

2. Use proper equipment

Wearing the right shoes can make all the difference. Opt for court shoes with good lateral support to protect your ankles during quick movements. Additionally, ensure your paddle is comfortable and suits your playing style—too heavy or too light can lead to strain on your wrists and elbows.

3. Learn and practice proper technique

Injuries often occur due to poor form or overcompensating during gameplay. Take the time to learn the correct techniques for swinging, serving, and moving on the court. If you’re new to pickleball, consider taking lessons or watching instructional videos to refine your skills and avoid bad habits.

4. Build strength and flexibility

A strong body is a resilient body. Incorporate strength training and flexibility exercises into your routine to support your joints and muscles. Strengthening your core, legs, and shoulders can enhance stability and reduce the risk of strains and sprains.

5. Take regular breaks

Overexertion is a major culprit behind overuse injuries like tendinitis. Listen to your body and take breaks during long playing sessions. Hydrate frequently and rest if you feel fatigued to avoid pushing yourself too hard.

6. Be aware of your surroundings

Many injuries happen due to slips, trips, or collisions on the court. Pay attention to the playing surface and avoid areas that are wet, uneven, or poorly maintained. Communicate with other players during doubles matches to prevent accidental contact.

7. Stay hydrated and protect yourself outdoors

Dehydration can lead to muscle cramps and fatigue, which increases your risk of injury. Drink water before, during, and after your game, especially in hot weather. If you’re playing outdoors, wear sunscreen and protective clothing to shield yourself from sunburn and heat-related issues.

8. Invest in protective gear

Consider wearing wrist guards, knee braces, or compression sleeves if you’re prone to injuries or recovering from one. Protective eyewear is also a smart choice to avoid accidental eye injuries during intense rallies.

9. Gradually increase your activity

If you’re returning from a break or just starting pickleball, don’t dive into full-speed games right away. Gradually increase your playing time and intensity to let your body adjust and avoid overloading muscles and joints.

10. Know your limits

Perhaps the most important tip is to listen to your body. If something feels off—whether it’s pain, tightness, or fatigue—stop playing and address the issue. Pushing through discomfort can turn a minor problem into a major injury.

How to treat Pickleball injuries?

Even with the best prevention strategies, injuries can still happen. Knowing how to treat them promptly and effectively can make a big difference in your recovery time and overall well-being. Here’s a breakdown of common treatment approaches for pickleball injuries and how to get back on the court safely.

1. Follow the R.I.C.E. method for acute injuries

For sprains, strains, or swelling, the R.I.C.E. method (Rest, Ice, Compression, Elevation) is your first line of defense.

• Rest: Avoid putting weight on the injured area.
• Ice: Apply ice packs for 15-20 minutes every few hours to reduce swelling.
• Compression: Use an elastic bandage to limit swelling but don’t wrap too tightly.
• Elevation: Keep the injured area raised above your heart to minimize swelling.

This approach is especially helpful for ankle sprains, knee strains, and other soft tissue injuries.

2. Over-the-counter pain relief

Anti-inflammatory medications like ibuprofen or acetaminophen can help reduce pain and swelling. These are useful for mild to moderate discomfort, but always follow dosing recommendations and consult a healthcare provider if you have underlying conditions.

3. Stretch and strengthen during recovery

For overuse injuries like tendinitis, gentle stretching and strengthening exercises can aid recovery once the acute pain subsides. For example, wrist stretches and grip exercises can help with elbow tendinitis, while calf stretches can support Achilles recovery.

4. Physical therapy for serious injuries

If your injury doesn’t improve with basic treatment, or if it’s affecting your mobility, a physical therapist can create a personalized recovery plan. Therapy sessions often focus on restoring strength, improving range of motion, and preventing re-injury.

5. Seek professional medical help

For more severe injuries—such as fractures, torn ligaments, or chronic pain that doesn’t improve—it’s essential to consult a doctor. Diagnostic tools like X-rays or MRIs may be needed to assess the extent of the injury and determine the best course of treatment.

6. Rest and gradual return to play

Sometimes, the best medicine is simply giving your body time to heal. Avoid rushing back to the court, as playing too soon can worsen the injury or lead to new issues. Once you feel ready, ease back in with light practice sessions and monitor your body’s response.

7. Use Braces and supportive gear

During recovery, braces or supports can help stabilize the injured area and prevent further strain. For example, knee braces provide extra support for ligament injuries, while wrist guards can protect against re-injury.

8. Prioritize long-term recovery

Remember, a short-term pause is better than long-term damage. Be patient with your recovery process, even if it means missing a few games. Pushing through pain can lead to chronic issues that may limit your ability to play pickleball—or enjoy other activities—down the road.

9. Stay mentally positive

Injuries can be frustrating, but maintaining a positive mindset can help your recovery. Use downtime to study gameplay strategies, connect with other players, or work on other fitness areas that don’t strain the injured part of your body.

Closing

Pickleball isn’t just a sport; it’s a community, a way to stay fit, and—let’s be honest—a whole lot of fun. But like anything active, it comes with its risks. The good news? Most injuries are totally avoidable with a little know-how and the right habits. And if something does happen, now you’ve got the tools to handle it like a pro.

The key is to take care of yourself. Warm up before you play, don’t skip the stretches, and invest in good shoes and gear. Pay attention to your body—it’s smarter than you think—and don’t ignore those little aches and pains. Taking a break to recover is way better than sitting out for weeks because you pushed too hard.

And if you’re managing a pickleball court or facility, staying organized and efficient can help your players stay safe and happy. That’s where Rezerv comes in. Rezerv’s all-in-one Pickleball management software makes it easier to handle bookings, schedules, and even memberships, so you can focus on what matters—creating an enjoyable and safe environment for your players.

Plus, with features like automated reminders and integrated payment systems, it’s the perfect tool to keep things running smoothly.

Pickleball is all about having fun, staying active, and enjoying the game, whether you’re smashing dinks or laughing through a doubles match. By playing smart and taking advantage of tools like Rezerv, you’ll not only protect yourself but also ensure your courts and community thrive.

Friska 🐨

Read next: 6 proven strategies for staying motivated and achieving lasting success

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