Pickleball has a reputation as a gentle, low-impact sport — and compared to running or tennis, it is. But emergency room data has shown a real uptick in pickleball-related injuries among older adults, mostly because the sport involves quick lateral movement and sudden stops that the body isn't always warmed up for.
The good news: most pickleball injuries are preventable with a few simple habits.
The Most Common Pickleball Injuries
1. Achilles and calf strains Caused by quick starts and stops without a proper warm-up. This is the single most common pickleball injury reported among players 50+.
2. Tennis elbow (lateral epicondylitis) Often caused by gripping the paddle too tightly or using a paddle with too much vibration transfer.
3. Rotator cuff strain Usually from overhead shots (smashes/overheads) without shoulder mobility work beforehand.
4. Knee strain Lateral movement and pivoting put stress on the knees, especially for players with existing joint wear.
5. Falls The most serious risk category. Falls often happen when players backpedal quickly to return a lob instead of turning and stepping.
Prevention Habits That Actually Work
- Warm up for 5-10 minutes before playing. Dynamic stretches (leg swings, arm circles, walking lunges) are more effective than static stretching before activity.
- Wear court-specific shoes, not running shoes. Running shoes are built for forward motion, not the lateral cutting movements pickleball requires — this is a major fall risk factor.
- Avoid backpedaling. When a ball is lobbed behind you, turn your hips and step/run sideways instead of running backward.
- Use a paddle with vibration dampening if you have any elbow or wrist sensitivity.
- Hydrate before you're thirsty. Dehydration contributes to muscle cramping and reduces reaction time.
- Know when to sit a game out. Playing through early pain (rather than resting) is how minor strains become multi-week injuries.
Stretches Worth Doing Before Every Game
- Walking lunges (10 each leg)
- Arm circles (forward and backward, 15 each)
- Calf raises (15 reps)
- Hip circles (10 each direction)
- Light jogging or marching in place (1-2 minutes)
When to See a Doctor
If you experience sharp pain (versus general muscle soreness), swelling that doesn't improve within 48 hours, or any joint instability, it's worth getting checked before returning to play. Pushing through a minor injury is the most common way it turns into a long-term one.