How to Prevent Pickleball Injuries: 7 Safety Tips
Protect your joints and muscles before, during and after play
Protect your joints and muscles before, during and after play
Key Takeaways:
- Wear court shoes and warm up before playing.
- Build strength and increase playing time gradually.
- Stop playing if you have sharp or persistent pain.
Pickleball has become one of the fastest growing sports in the United States, attracting players of all ages. Combining elements of tennis, badminton and ping pong, pickleball is easy to learn, social and a fun way to stay active.
But as more people take up the sport, doctors are seeing more pickleball-related injuries. Many injuries occur among beginners or people returning to exercise after being inactive.
“New players may not realize how much they are exerting themselves, especially if they haven’t been exercising or aren’t used to that type of activity,” says Jeffrey Wilde, MD, an orthopedic surgeon at Scripps Clinic Torrey Pines and Scripps Clinic Mission Valley.
“Bending down to hit the ball, moving around the court, suddenly changing direction — any of these can lead to injuries of the lower back, legs or ankles.”
Knowing which injuries are most common can help players take simple steps to protect themselves before they step out onto the court.
Common pickleball injuries
Although almost any part of the body can be injured, pickleball injuries often involve the lower body because of quick starts, stops, lunges and changes in direction.
Common pickleball injuries include:
- Ankle sprains
- Calf and hamstring strains
- Achilles tendon injuries
- Knee sprains and ligament tears
- Low back strains
Pickleball injuries may also involve the upper body. Poor form while swinging the paddle to hit or serve the ball can strain muscles and joints, leading to injuries such as rotator cuff injuries and shoulder, elbow or wrist tendinitis.
“Pickleball also can aggravate arthritis, especially in the knees,” Dr. Wilde adds. “Many players are older adults who may already have some joint wear and tear, so it’s important to listen to your body and avoid pushing through pain.”
Falls are another common cause of injury, particularly among older adults. Falling on an outstretched hand, for example, can result in wrist fractures, shoulder injuries or other fractures. Less commonly, players may be struck in the face or eye by a paddle or ball.
How to prevent pickleball injuries
While injuries can happen in any sport, a few simple precautions can significantly reduce your risk of pickleball-related injuries.
1. Wear the right shoes
Wearing the right shoes is one of the best ways to help prevent pickleball injuries.
Walking shoes may feel comfortable, but shoes designed for pickleball or tennis provide better traction and side-to-side support than walking or running shoes. That added stability can help prevent slips, ankle rolls and falls during quick movements.
Replace your shoes when the tread becomes worn, since worn soles provide less traction.
2. Warm up before play
Avoid starting a game with cold muscles. Warm up for five to 10 minutes with light aerobic activity, such as jogging around the court or doing jumping jacks. Then add dynamic stretches, such as leg swings, arm circles, walking lunges and gentle side shuffles. These movements help prepare your muscles and joints for quick starts, stops and changes in direction.
After playing, cool down with gentle stretches to maintain flexibility and ease muscle tightness. A foam roller can help release tight muscles in the legs and hips.
3. Build up gradually
It’s easy to get caught up in the excitement of the game, but doing too much too soon is a common cause of injury.
If you’re new pickleball or returning after a break, start with shorter games and gradually increase how long and how often you play. Allow time for recovery between sessions, especially if you’re sore.
Try not to backpedal for the ball. Turning and moving sideways or forward can help reduce the risk of tripping or falling.
Taking a pickleball lesson can also help you learn proper footwork, paddle technique and court positioning, reducing unnecessary strain while improving your game.
4. Strengthen your body
A regular exercise program can help prepare your body for pickleball.
Strength training for your legs, hips and core can improve balance, stability and power, while flexibility and balance exercises can help reduce the risk of falls and muscle strains.
Sports medicine specialists often recommend a well-rounded routine that includes strength, flexibility, balance and cardiovascular exercise to support safe movement on an off the court.
5. Stay hydrated
Stay hydrated by drinking water before, during and after playing, especially in warm weather or during long matches.
Dehydration can lead to muscle cramps, fatigue and reduced coordination, which may increase the risk of injury.
6. Listen to your body
Some muscle soreness after activity is normal but sharp or persistent pain is not. If something hurts, stop playing rather than trying to push through it. Resting early may keep a minor problem from becoming a more serious injury.
7. Know when to seek medical care
Minor strains and sprains may improve with rest, ice, compression and elevation. Avoid returning to play too soon and ask your doctor when it is safe to resume activity.
Seek prompt medical care if you have:
- Severe pain or swelling
- A joint that looks deformed
- An inability to bear weight
- Signs of a possible fracture
- A head injury or symptoms of a concussion
- Persistent pain that doesn’t improve after several days
“If you’re not sure whether an injury needs medical attention, call your doctor or go to an urgent care facility,” says Dr. Wilde. “If you have a traumatic injury, such as a broken bone or potential concussion, go to the emergency room.”