5 Common Pickleball Injuries And How To Prevent Them

Discover the five most common injuries associated with pickleball and learn how to prevent them. Find out what you can do to stay safe and enjoy the game!

Photo by Terry Shultz P.T. / Unsplash

5 Common Pickleball Injuries And How To Prevent Them

As someone who has played a fair share of pickleball, I know firsthand how invigorating and fun the sport can be. But as with any physical activity, there is always a risk of injury. From sprained ankles to tennis elbow, pickleball injuries can be frustrating and painful, and can keep you off the court for an extended period of time. As such, it's essential to take steps to prevent injuries before they occur. That's why I've put together this buying guide focusing on five common pickleball injuries and how to avoid them. By following these tips, you can reduce your chances of getting injured and continue to enjoy the game you love. Whether you're a seasoned player or a beginner, it's important to take your health and safety seriously when it comes to playing pickleball. So let's dive in and explore some ways to protect yourself on the court!

Wear supportive shoes that provide cushion and stability.

When shopping for new shoes, it's important to remember one important tip: wear supportive shoes that provide cushion and stability. This is because shoes that offer cushion and stability can help prevent injuries and protect your feet.

First, look for shoes that provide cushion. Cushioned shoes absorb shock when your feet hit the ground, minimizing the impact on your feet and helping to prevent injuries. Look for shoes with cushioning in the midsole, the area between the heel and forefoot. It should be thick enough to provide cushioning but not so thick that it makes the shoe too bulky.

Next, look for shoes that offer stability. Shoes with good stability can help prevent injuries by keeping your feet aligned in a neutral position. Look for shoes with a rigid midsole and a firm heel counter, which can help keep your feet in the right position. Make sure the arch support is comfortable and check that the heel fits snugly against your foot.

Finally, look for shoes that are the right size. Shoes that are too small can cause blisters and pinching, so make sure you try on multiple sizes before you buy. Your heel should fit snugly and your toes should have enough room to move.

By following these tips, you can find shoes that provide cushion and stability, helping to reduce the risk of injury and keep your feet comfortable.

Warm up and cool down with stretches that target the major muscle groups used in pickleball.

If you are an avid pickleball player like me, you know the importance of warming up and cooling down before and after a game. It not only helps prevent injuries but also prepares your muscles for the intense activity ahead. That's why I always make sure to do stretches that target the major muscle groups used in pickleball.

Before a game, I start with a light jog to get my blood flowing. Then, I focus on stretches that target my shoulders, arms, and wrists as these are the muscles used for serving and hitting the ball overhead. I also make sure to stretch my legs, especially my quads and hamstrings, as they are used for running and jumping on the court.

After the game, I do a cool-down routine that includes stretching and slow walking. I find that stretching helps prevent muscle soreness and stiffness that could lead to injury in the long run. For my post-game stretching, I focus on my back, hips, and calves as these muscles tend to get tight after a game.

Overall, incorporating warm-up and cool-down stretches that target the major muscle groups used in pickleball is essential for any player looking to improve their game and avoid injury. So, if you're not already doing it, give it a try and see the difference it can make. Trust me, your body will thank you for it!

Take frequent breaks and hydrate to prevent overexertion.

As someone who loves to go on long hiking trips, I know firsthand the importance of taking frequent breaks and hydrating when you're out in the wilderness. Overexertion is one of the biggest risks when you're pushing your body to its limits, and it can be especially dangerous when you're far from civilization. That's why I always make it a point to pause and take a breather at regular intervals, and to drink plenty of water or electrolyte drinks to stay hydrated.

One of the most common reasons people overexert themselves is because they're so focused on reaching their destination. It's natural to want to push yourself and see how far you can go, but it's important to remember that getting to your destination isn't the only goal. You're also there to enjoy the journey and take in the sights and sounds around you. Taking frequent breaks allows you to do just that, while also giving your body a chance to rest and recover.

Hydration is equally important, especially when you're sweating and losing fluids in the hot sun. Dehydration can cause headaches, dizziness, and even fainting, which can be incredibly dangerous when you're out in the wilderness. I always bring along plenty of water, as well as a few electrolyte drinks to keep my body balanced and hydrated. And I make sure to pace myself so that I'm not drinking too much too quickly, which can lead to cramps and stomach discomfort.

Overall, taking frequent breaks and hydrating regularly are crucial to preventing overexertion and staying safe and comfortable on your long hikes and outdoor adventures. Don't forget to listen to your body and take care of yourself, so that you can enjoy all the amazing experiences that nature has to offer.

Use proper technique to avoid straining muscles and joints.

Hi there! When it comes to shopping, it's important to make sure you're taking care of your body too. That's why one of my top buying guide tips is to use proper technique to avoid straining muscles and joints.

First of all, be mindful of your posture. When carrying heavy or bulky items, try to distribute the weight evenly and keep your back straight. Avoid leaning or twisting to one side, as this can put too much strain on your spine. If you're picking up something from the ground, bend at the knees and use your leg muscles to lift, rather than relying solely on your back.

It may also be helpful to invest in some ergonomic tools. For example, a shopping cart or basket with comfortable handles can help reduce strain on your hands and wrists. And if you're carrying a purse or backpack, make sure it's not too heavy and adjust the straps so that the weight is evenly distributed.

Finally, take breaks as needed. Don't be afraid to sit down and rest if you're feeling tired or sore. And if you're planning a day of heavy shopping, try to pace yourself and take breaks between stores. Remember, taking care of your body is just as important as finding those great deals!

So next time you're out shopping, keep these tips in mind and take care of your body. Happy shopping!

Incorporate strength and balance training into your exercise routine.

When it comes to starting an exercise routine, it can be challenging to know what exercises you should be doing. One tip that has worked wonders for me is to incorporate strength and balance training into my routine.

Strength training involves using resistance to build muscle and increase strength. There are many ways to do this, including using weights, resistance bands and even your own body weight. When I first started strength training, I found that using resistance bands was a great way to ease into it, as I could adjust the resistance easily. As I got stronger, I started using weights and found that it made a big difference in my overall fitness level.

Balance training involves working on your body’s stability and ability to maintain proper posture. This can be done through exercises such as yoga poses, standing on one leg, or using a wobble board. When I first started doing yoga, I couldn’t believe how difficult it was to stay balanced! However, over time, I found that not only did my balance improve, but so did my overall confidence and posture.

By incorporating strength and balance training into my routine, I’ve found that I have more energy, improved my overall strength, and increased my ability to do daily activities. It might take some time to see results, but stick with it, and you’ll be amazed at what you can accomplish.


Pickleball is an enjoyable and challenging sport. However, injuries are a common occurrence amongst players and can hinder one's progress in the game. By following the tips in this buying guide, you can avoid common pickleball injuries. It is essential to wear supportive shoes, warm up and cool down with stretches, take breaks and hydrate, and use proper technique to avoid straining muscles and joints. These preventative measures will keep you healthy and safe while playing pickleball. As a reader, by implementing these tips into your routine, you can improve your performance and keep enjoying this amazing game in the long run. Don't let an injury keep you from having fun and being active. Stay safe and healthy!