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Most Common Pickleball Injuries (And How to Prevent Them)
Pickleball is one of the fastest-growing sports in the world, and for good reason. It’s fun, social, and accessible to players of all ages. But like any sport that involves quick movement and repetitive motion, pickleball also comes with a risk of injury — especially for players who are new to the game or playing frequently.
The good news is that most pickleball injuries are preventable with proper preparation, technique, and equipment.
Key Takeaways
• Pickleball injuries most commonly affect the ankles, knees, feet, and shoulders.
• Many injuries occur because of quick lateral movement and sudden stops.
• Proper warm-ups, stretching, equipment and footwear can significantly reduce injury risk.
• Wearing court-specific pickleball shoes improves traction and stability.
• Listening to your body and allowing recovery time helps prevent overuse injuries.
Why Pickleball Injuries Happen
Pickleball combines elements of tennis, badminton, and table tennis. While the court is smaller than tennis, the sport still requires:
- rapid side-to-side movement
- quick pivots
- sudden changes of direction
- repetitive swinging motions
These movements place stress on the joints, muscles, and tendons — especially for players who jump into the sport without proper preparation.
Players who wear running shoes or casual sneakers often face a higher risk of injury because those shoes lack the lateral stability needed for court sports.
1. Ankle Sprains
Why It Happens
Ankle sprains are one of the most common injuries in pickleball because of the sport’s lateral movement and sudden stops.
Players often roll an ankle when:
- lunging for a wide shot
- pivoting too quickly
- slipping on the court
How to Help Prevent It
- Wear shoes designed for lateral court movement
- Strengthen ankle muscles with balance exercises
- Avoid worn-out shoes with poor traction
- Practice proper footwork and controlled pivots
Shoes with strong lateral support and traction can significantly reduce the risk of ankle rolls.
2. Plantar Fasciitis
Why It Happens
Plantar fasciitis is heel pain caused by inflammation of the plantar fascia — a band of tissue running along the bottom of the foot.
Pickleball players are prone to this injury because of:
- repeated quick stops
- long playing sessions
- hard court surfaces
How to Help Prevent It
- Choose shoes with proper arch support and cushioning for your foot.
- Stretch your calves and feet before playing
- Avoid playing in worn-out footwear
- Gradually increase playtime rather than jumping into long sessions
3. Knee Pain
Why It Happens
Knee strain often occurs due to repeated stress from quick directional changes and bending movements.
Players may experience:
- patellar tendon strain
- general knee soreness
- ligament irritation
How to Help Prevent It
- Strengthen quadriceps and hamstrings
- Maintain proper court movement technique
- Use supportive footwear with cushioning
- Avoid overplaying without rest
Proper shoes help absorb impact and reduce strain on the knees.
4. Tennis Elbow (Common in Pickleball Too)
Despite the name, tennis elbow is extremely common among pickleball players.
Why It Happens
Tennis elbow develops from repetitive paddle swings, especially when players use improper technique or equipment.
How to Help Prevent It
- Use proper paddle grip size
- Avoid gripping the paddle too tightly
- Warm up your forearms before playing
- Strengthen forearm muscles
Taking breaks and allowing muscles to recover also reduces risk.
5. Shoulder Strain
Why It Happens
Overhead shots and repeated paddle swings can place stress on the shoulder joint.
Players often feel shoulder discomfort after:
- repeated serves
- overhead smashes
- long playing sessions
How to Help Prevent It
- Warm up shoulders before playing
- Improve serving technique
- Strengthen shoulder and rotator cuff muscles
- Avoid excessive overhead shots if fatigued
6. Calf Strains
Quick bursts toward the net or wide shots can strain the calf muscles.
This injury is common among players who:
- start playing without warming up
- increase intensity too quickly
- play multiple long sessions in a row
How to Prevent It
- Stretch calves before and after play
- Gradually increase intensity
- Maintain good hydration
- Allow adequate recovery
The Role of Footwear in Injury Prevention
One of the most overlooked ways to prevent pickleball injuries is wearing the right shoes.
Court-specific pickleball shoes provide:
- lateral stability for side-to-side movement
- traction for quick stops and pivots
- cushioning to reduce impact on joints
- durability for abrasive outdoor courts
Running shoes and casual sneakers often lack these features, which can increase injury risk.
If you're unsure about the differences, see our guide on pickleball shoes vs tennis shoes.
You can also learn more about what shoes you should NOT wear for pickleball.
How to Reduce Injury Risk in Pickleball
In addition to proper footwear, players can protect themselves by following a few key practices.
Warm Up Before Playing
Spend 5–10 minutes warming up with:
- light jogging
- dynamic stretching
- mobility exercises
- don't start cold
Improve Your Footwork
Efficient movement reduces unnecessary strain on joints.
Good footwork also improves balance and reaction time.
Stay Hydrated
Dehydration increases fatigue and muscle strain.
Drink water before, during, and after matches.
Take Recovery Time
Overplaying without rest increases the risk of overuse injuries.
Even enthusiastic players benefit from rest days.
FAQ: Pickleball Injuries
Is pickleball a high-injury sport?
Pickleball injury rates have increased dramatically alongside its popularity. According to the American Orthopedic Society of Sports Medicine, about 69% of players experience at least one injury annually with 90% of injuries occurring in players 50 or older.
What is the most common pickleball injury?
Ankle sprains and plantar fasciitis are among the most common injuries because of the sport’s quick lateral movements.
Can the right shoes prevent pickleball injuries?
While no equipment can eliminate injury risk completely, proper court shoes significantly improve traction and stability, which reduces the chances of slips and joint strain.
Final Thoughts
Pickleball is an incredible sport that combines fun, competition, and community. With the right preparation and equipment, most injuries can be avoided.
By warming up, strengthening key muscles, practicing good footwork, and wearing proper pickleball footwear and equipment, players can stay healthy and enjoy the game for years.
If you’re looking for shoes designed specifically for the movement patterns of pickleball, explore Montis Pickleball shoes, built to support traction, stability, and comfort on the court.