Let’s be honest—pickleball might look like a gentle game, but it can be surprisingly tough on your body. Whether you’re a kitchen warrior or a baseline bomber, injuries happen. The good news? Most of them are totally preventable if you know what to watch out for.
Here’s the real talk on the 11 most common pickleball injuries and how to keep yourself off the sidelines.
1. Wrist and Forearm Fractures
What’s happening: This is the big one—wrist and forearm fractures are the most common traumatic injury in pickleball. We’re talking about classic Colles’ fractures that’ll have you in a cast for weeks.
Why it happens: It all comes down to falls, which cause about 65% of all pickleball injuries. You know that moment when you’re scrambling for a shot and lose your balance? That “FOOSH” injury (falling on an outstretched hand) is exactly how most players end up with broken wrists. Your natural instinct is to break the fall with your hand, but your wrist absorbs all that impact.
Who gets hurt: If you’re over 50, listen up—you’re in the danger zone. About 91% of pickleball injuries happen to players 50 and older, with the average injured player being 64. Women get hit harder here too, making up 68% of fracture cases, mainly due to lower bone density after menopause.
Stay safe: Work on your balance and core strength off the court. Seriously, those boring balance exercises could save you months of recovery. And please, ditch the running shoes—get proper court shoes designed for lateral movement.
If it happens: Don’t tough it out. Get an X-ray immediately. Some fractures just need immobilization, but others require surgery. Better to know sooner rather than later.
2. Ankle Sprains and Strains
What’s happening: Your ankle gets twisted or your muscles get overstretched from all those quick direction changes and sudden stops.
Why it happens: Pickleball is all about rapid movement—shuffling, pivoting, lunging for volleys. One awkward step while chasing down a shot and boom, you’re rolling your ankle. Those hard courts don’t help either.
Who gets hurt: Pretty much anyone can roll an ankle, but you’re at higher risk if you’re not in great shape or wearing the wrong shoes.
Stay safe: Court shoes, court shoes, court shoes! Can’t stress this enough. Also, warm up properly, stay hydrated, and work on your overall fitness. Your ankles will thank you.
If it happens: Time for some R.I.C.E.—Rest, Ice, Compression, and Elevation. Pop some ibuprofen for the pain and swelling. If it’s still hurting after a few days or you can’t put weight on it, see a doctor.
3. Achilles Tendinopathy (Tendonitis)
What’s happening: That thick tendon connecting your calf to your heel gets angry from all the stress you’re putting on it.
Why it happens: It’s a classic overuse injury. All those quick starts, stops, and shuffle steps create repetitive stress on your Achilles. Hard courts make it worse because there’s no give in the surface.
Who gets hurt: New players get hammered by this one. Your tendons haven’t adapted to pickleball’s specific demands yet, so they rebel with inflammation and pain.
Stay safe: Stretch those calves! Before and after every session. Try some calf raises against a wall to build strength. Good shoes and staying hydrated help too.
If it happens: Rest is non-negotiable with overuse injuries. Use the R.I.C.E. method for minor cases, but if the pain sticks around, see a professional. A good physical therapist can work wonders.
4. Rotator Cuff and Shoulder Impingement
What’s happening: The muscles and tendons around your shoulder joint get overworked and inflamed, leading to pain and limited range of motion.
Why it happens: All that serving and volleying takes its toll. Repetitive overhead motions, overextending for shots, and using too much arm force instead of your whole body can strain your rotator cuff.
Who gets hurt: Players who play constantly or have poor technique are prime targets. If you’re muscling every shot instead of using proper form, your shoulders will eventually say “enough.”
Stay safe: Learn proper technique—power comes from your legs and core, not just your arm. Warm up before playing and do some shoulder strengthening exercises off the court.
If it happens: Rest first, then R.I.C.E. and anti-inflammatories. For serious tears, you’ll need a doctor. Physical therapy is usually part of the recovery plan, and severe cases might need surgery.
5. “Pickleball Elbow” (Lateral Epicondylitis)
What’s happening: It’s basically tennis elbow’s pickleball cousin. Your elbow tendons get overworked and inflamed, causing pain and stiffness.
Why it happens: All that gripping and wrist extension when hitting shots creates repetitive stress on your elbow. New players often make it worse by swinging too hard with just their arm.
Who gets hurt: Newbies who haven’t played racquet sports before are sitting ducks. Wrong paddle grip size makes it even worse.
Stay safe: Focus on proper form and let your legs and core do the work, not just your arm. Get your paddle grip sized properly at a sporting goods store—it makes a huge difference.
If it happens: Rest and modify your activity. R.I.C.E. and anti-inflammatories help with pain. Physical therapy with targeted forearm exercises usually does the trick. Stubborn cases might need injections or other treatments.
6. Lower Back Strains
What’s happening: Your lower back muscles and ligaments get strained from all the bending, twisting, and hunched-over positioning.
Why it happens: Pickleball requires tons of torso rotation and that crouched ready position. If your core is weak, your back compensates and gets overworked. Bending at the waist instead of your knees for low shots doesn’t help either.
Who gets hurt: Anyone with a weak core or poor posture is vulnerable. New players who jump in too quickly without proper conditioning get hit hard.
Stay safe: Strengthen that core! Also, practice proper form—bend those knees for low shots, not your back. Ease into the sport gradually.
If it happens: Rest, ice, and anti-inflammatories for starters. Physical therapy can really help restore function. A sports medicine chiropractor might also be worth a visit.
7. Knee Injuries (Sprains, Tears, and Arthritis Flare-ups)
What’s happening: Your knee joint, ligaments (like the ACL and MCL), meniscus, or patellar tendon get damaged from all the pivoting and sudden movements.
Why it happens: Those rapid starts, stops, and twisting movements put serious stress on your knees. Acute injuries happen in a moment, while chronic issues build up over time. If you already have arthritis, pickleball can definitely trigger flare-ups.
Who gets hurt: Older players with knee arthritis are especially vulnerable. Poor footwork and weak leg muscles increase everyone’s risk.
Stay safe: Strengthen your quads, hamstrings, and hip muscles to better support your knees. Core strength matters too. Learn proper footwork and invest in good court shoes.
If it happens: R.I.C.E. and anti-inflammatories for minor injuries. A knee brace can provide extra support. Physical therapy is often necessary, and severe injuries like meniscal tears might require arthroscopic surgery.
8. Calf Strains
What’s happening: Your calf muscles get strained from sudden movements and quick accelerations.
Why it happens: That last-second sprint to return a shot can cause an acute strain. Over time, the constant direction changes and rapid movements create wear and tear.
Who gets hurt: Players who aren’t conditioned for explosive movements are most at risk.
Stay safe: Warm up those calves thoroughly before playing. Build muscle endurance with exercises like wall calf raises. Stay in good overall shape.
If it happens: R.I.C.E. immediately, then work with a physical therapist for proper rehabilitation. Don’t rush back too quickly or you’ll just re-injure it.
9. Hip Strains and Bursitis
What’s happening: Your hip flexors, glutes, or hamstrings get strained, or the fluid-filled sacs around your hip joint get inflamed.
Why it happens: All that side-to-side movement, pivoting, and bending for low shots stresses your hips. Weak or tight glutes make it worse by altering your hip mechanics.
Who gets hurt: Players new to lateral movements or those with muscle imbalances are prime candidates.
Stay safe: Strengthen your hip muscles and work on mobility. Don’t play every single day, especially when your hips are sore. Give them time to recover.
If it happens: R.I.C.E. and anti-inflammatories to start. Physical therapy is key for stretching and strengthening. Sometimes injections help with persistent pain.
10. Shin Splints
What’s happening: The muscles and bones in your lower leg get stressed and inflamed, causing pain along your shin bone.
Why it happens: Repetitive stress from running, shuffling, and jumping on hard courts. Worn-out or wrong shoes make it worse. Left untreated, shin splints can become stress fractures.
Who gets hurt: New players or those who ramp up their playing intensity too quickly without letting their bodies adapt.
Stay safe: Wear proper court shoes and consider orthotics if needed. Follow the “10% rule”—don’t increase your weekly playing time by more than 10%. Mix in some low-impact cross-training like swimming or cycling.
If it happens: Rest and ice are your friends. Over-the-counter pain relievers help with discomfort. Physical therapy can strengthen your legs to prevent future issues. If pain persists, get checked for stress fractures.
11. General Muscle Strains
What’s happening: Any major muscle group can get strained, but legs (hamstrings, quads, hip flexors) are most common.
Why it happens: Pushing beyond your limits or working unconditioned muscles too hard. Poor hydration and skipping warm-ups set you up for trouble.
Who gets hurt: Beginners who dive in with enthusiasm but lack the conditioning to back it up.
Stay safe: Always warm up properly to get blood flowing to your muscles. Stay hydrated before, during, and after play. Most importantly, ease into the sport—gradually increase duration and intensity.
If it happens: R.I.C.E. method first, then anti-inflammatories for pain and swelling. Physical therapy helps regain strength and prevent future strains.
The Bottom Line
Look, pickleball injuries are going to happen—it’s part of playing any sport. But most of these are totally preventable with proper preparation, good equipment, and smart playing habits. Invest in proper court shoes, warm up every time, work on your fitness off the court, and learn good technique from the start.
Your future self will thank you when you’re still playing pain-free years from now. Trust us, it’s way more fun to be on the court than watching from the sidelines with an ice pack.