Preventing Pickleball Injuries: Tips for Staying Safe on the Court

Pickleball is one of the fastest-growing sports in the U.S., beloved for its fast-paced rallies, fun social environment, and accessibility to all ages. However, like any physical activity, it carries a risk of injury, especially for new players or those who enter a game without proper preparation. The good news? Many pickleball injuries are preventable with a few simple habits.

Common Pickleball Injuries

The most common pickleball-related injuries include sprains (especially to ankles), shoulder strains, wrist fractures from falls, and muscle pulls in the legs or back. These injuries often occur due to sudden movements, poor technique, overuse, or skipping warmup and cooldown routines. As with any sport, prevention starts before the game begins.

Warm Up: Prepare Your Body to Move

According to Cory Tumberg, DPT, “It’s important to take time for an adequate warmup that mimics pickleball movements so that when you perform these movements during your game or match at 100% speed, it won’t be the first time that day.” He said a proper warmup doesn’t have to be long, but it should be intentional. Spend 5–10 minutes getting your body ready for movement:

• Light cardio: A brisk walk or gentle jog around the court helps raise your heart rate and body temperature.
• Dynamic stretches: Move through stretches that mimic pickleball motions, such as arm circles, leg swings, hip circles, and torso twists.
• Shadow drills: Practice short, controlled lunges and quick steps side to side without a paddle to warm up the muscles used during play.

“Remember that it’s a difficult task for our bodies to go from lying in bed, sitting on the couch, or riding in a vehicle directly into more intense physical activities,” he adds. “Warming up improves circulation, increases flexibility, and reduces the risk of muscle strains and joint injuries. It also sharpens your mental focus for the game ahead.”

Play Smart and Stay Aware

Injury prevention continues during the match. Use these tips to play safely:

• Wear proper shoes: Choose court shoes with good lateral support—running shoes can increase the risk of ankle sprains.
• Use good form: Learn proper technique, especially for swinging and footwork. Reaching too far or twisting awkwardly to return a shot can lead to strains.
• Communicate with your partner: Using phrases like “mine” or “yours” helps avoid collisions or last-minute lunges.
• Stay hydrated and take breaks: Fatigue can lead to poor form and slower reaction times, both of which increase the risk of injury.

“Fatigue and poor body mechanics are a few of the top reasons for injuries during physical activity of any kind, but especially sporting activities. Don’t be afraid to call it a day and play another day when you’re feeling tired or something feels ‘off,'” said Tumberg.

Cool Down: Help Your Body Recover

After play, take a few minutes to help your body transition and recover:

• Gentle stretching: Focus on your calves, hamstrings, shoulders, and forearms—areas that work hard during pickleball.
• Slow walking: Allow your heart rate to return to normal gradually.
• Hydrate and refuel: Replenish fluids and, if you’ve played a long session, grab a snack that combines protein and carbohydrates.

Cooldowns improve circulation, reduce muscle soreness, and support recovery between games or for your next match.

Stay in the Game, Injury-Free

Pickleball is fun, competitive, and great for your physical and mental health. By adding just a few mindful steps—warming up, cooling down, and playing smart—you can stay injury-free and enjoy the game for years to come.

“As always, if you experience an injury or pain that is preventing you from participating or playing your best, don’t hesitate to contact Nelson Therapy Center at Perham Health so we can help get you back in the game.”