Injury Prevention

The Top 5 Pickleball Injuries and How to Prevent Them

By The Weekly PickleMarch 28, 2026
injuriespreventionelbowshoulderkneeankleback

Know the Risks Before They Find You

Pickleball is one of the safest racquet sports, but injuries happen — especially when players push too hard, too fast, without proper preparation. Here are the top 5, ranked by frequency.

#1: Pickleball Elbow (Lateral Epicondylitis)

What it is: Inflammation of the tendons on the outside of your elbow. Why it happens: Repetitive vibration from paddle impacts, tight grip, arm-led swing technique. Prevention:

  • Use a 16mm+ core paddle
  • Keep grip pressure at 4-5/10
  • Warm up forearms before play
  • Ice after every session
  • Do eccentric wrist exercises 3x/week

#2: Shoulder Strain

What it is: Rotator cuff irritation or strain from overhead shots and serves. Why it happens: Overhead repetition, poor shoulder mobility, heavy paddles. Prevention:

  • Band pull-aparts before play (15 reps)
  • Limit overhead smash attempts in recreational play
  • Consider a lighter paddle if playing 3+ times/week
  • Strengthen rotator cuff with external rotation exercises

#3: Knee Injuries

What it is: Patellar tendinitis, meniscus stress, or ACL/MCL strains. Why it happens: Lateral movements, sudden stops, poor footwear. Prevention:

  • Wear court shoes with lateral support (NOT running shoes)
  • Strengthen quads with wall sits and step-ups
  • Warm up with lateral lunges and leg swings
  • Consider a compression sleeve for support

#4: Ankle Sprains

What it is: Rolling the ankle during lateral movements or backpedaling. Why it happens: Uneven court surfaces, fatigue, poor ankle stability. Prevention:

  • Single-leg balance practice (30 sec each foot daily)
  • Ankle circles during warm-up
  • Proper court shoes with ankle support
  • Don't backpedal — turn and run instead

#5: Lower Back Pain

What it is: Muscle strain or disc stress from constant forward flexion and rotation. Why it happens: Poor posture, weak core, bending at waist instead of hips. Prevention:

  • McGill Big Three exercises (curl-up, side plank, bird dog)
  • Hip hinge instead of back bend
  • Stand up straight between points
  • Strengthen glutes and core

The Universal Prevention Formula

  1. Warm up (5 min minimum, every time)
  2. Proper equipment (court shoes + arm-appropriate paddle)
  3. Listen to your body (pain ≠ gain in pickleball)
  4. Rest days (at least 1 per week)
  5. Strength training (2x per week, focus on weak areas)

This content is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions about a medical condition.