Pickleball is fast, fun, and addictive — but like any sport, it comes with injury risks. The good news? Most injuries can be prevented with smart prep, solid technique, and a little body maintenance.
Here are the most common ones I see after 20 years of coaching — plus exactly how to avoid them.
1. Pickleball Elbow (Tendinitis)
What it is: Overuse of your forearm muscles, leading to pain on the outside of your elbow.
Why it happens: Too much gripping, poor stroke mechanics, or a paddle that’s too heavy.
Prevention Tips:
- Use proper grip size — A grip that’s too small forces extra tension.
- Loosen your grip — Hold at about 4–5/10 pressure.
- Strengthen forearms — Wrist curls, reverse curls, and squeezing a stress ball.
2. Shoulder Strain or Rotator Cuff Injury
What it is: Irritation or small tears in the muscles that stabilize your shoulder.
Why it happens: Repetitive overhead shots or poor posture during play.
Prevention Tips:
- Warm up shoulders — Arm circles, band pull-aparts, and light shadow swings.
- Mix shots — Don’t rely only on hard drives or smashes.
- Posture check — Keep your chest up and shoulders back when swinging.
3. Knee Pain or Meniscus Injury
What it is: Pain or damage to the cartilage in the knee.
Why it happens: Sudden changes of direction, awkward landings, or playing on hard surfaces.
Prevention Tips:
- Strengthen quads & glutes — Squats, lunges, and step-ups.
- Wear supportive shoes — Court shoes with good lateral stability.
- Bend knees when moving — Low stance reduces strain.
4. Ankle Sprains
What it is: Ligament damage from rolling your ankle.
Why it happens: Quick lateral movements or tripping at the NVZ line.
Prevention Tips:
- Do balance drills — Single-leg stands, wobble board work.
- Watch your footwork — Take small, quick adjustment steps.
- Tape or brace — If you’ve had previous sprains.
5. Lower Back Strain
What it is: Overstretching or straining the muscles around your spine.
Why it happens: Poor core stability, bending instead of squatting, or overreaching for shots.
Prevention Tips:
- Strengthen your core — Planks, side planks, bird-dogs.
- Lift with your legs — Bend knees instead of hinging at the waist.
- Stretch after play — Hip flexor and hamstring stretches are key.
Quick Warm-Up Routine (5 Minutes Before Play)
- Jog or side-shuffle — 1 minute.
- Arm circles & band pull-aparts — 30 seconds each.
- Lunges with torso twist — 8 reps each side.
- Light dink rally — 1 minute to groove your strokes.
Bottom Line:
Injuries aren’t “just part of the game” — they’re a sign something in your training, technique, or prep needs attention. Respect your body, build strength in key areas, and move with intention. That’s how you’ll stay healthy, keep improving, and play for decades.
