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Common pickleball injuries
The injuries pickleball players get most, from falls and ankle sprains to elbow and shoulder strain, plus practical habits that lower the risk. General education only.
Why injuries happen
Pickleball is accessible to almost everyone, and that is a big part of its appeal. But it still involves quick lateral movement, backpedaling, reaching and repetitive swings. Many players are new to sport or returning after years away, which raises the risk of overuse and falls.
This is general education, not medical advice. If you are injured, have ongoing pain, or hit your head, see a qualified medical professional.
The most common problems
| Injury | Typical cause | Prevention habits |
|---|---|---|
| Falls (wrists, hips, head) | Backpedaling for lobs, tripping, wet courts | Turn and move sideways, never backpedal fast; play dry courts |
| Ankle sprains | Quick direction changes, rolling the foot | Court shoes, warm-up, balance exercises |
| Knee strain | Deep lunges, twisting | Strength work, proper footwork |
| Achilles and calf injuries | Sudden pushes off the back foot | Warm-up, calf strength, gradual increase in play |
| Tennis or pickleball elbow | Repetitive swings, tight grip | Correct grip size, lighter grip pressure, technique |
| Shoulder strain | Overheads, repetitive swings | Shoulder strength and mobility, good technique |
| Lower back pain | Bending without using legs | Bend knees, core strength |
| Eye injuries | Balls hit at close range | Sports eyewear |
Falls deserve special attention
Falls are among the most serious risks, especially for older players. Most happen when a player backpedals to chase a lob. Instead:
- Turn sideways.
- Use shuffle or crossover steps.
- If you cannot get there safely, let the ball go.
See the lob and the overhead for safer technique.
Elbow and forearm pain
Repetitive swings with a tight grip are a common contributor to pain on the outside of the elbow. Habits that can help:
- Check that your grip size fits.
- Hold the paddle more loosely.
- Use your legs and shoulder, not just the wrist.
- Consider a paddle with good stability that absorbs vibration. See weight and shape.
- Rest when it hurts.
Habits that lower risk
- Warm up every time. See warm-up.
- Wear court shoes with lateral support. See shoes.
- Build up gradually. New players often play for hours on day one. Start with shorter sessions.
- Strength and balance work two or three times a week. See strength and mobility.
- Hydrate and rest between games, especially in heat.
- Clear the court of stray balls. Stepping on a ball is a classic way to roll an ankle; call "ball on court" and stop play.
When to stop and get checked
Stop playing and seek medical advice if you notice:
- Sudden sharp pain or a pop.
- Swelling or bruising.
- Inability to put weight on a limb.
- Any head impact, dizziness or confusion.
Playing through these signs can make injuries worse.
Getting back on court
Return gradually after an injury, with advice from a professional. Start with drilling and dinking before full games.