Stay on the Court: How to Avoid Common Pickleball Injuries

There is nothing quite like the frustration of having to sit out a match because of a nagging shoulder ache, a strained calf, or throbbing elbow tendonitis. As pickleball's popularity explodes across all age groups, sports medicine clinics are seeing a steady rise in court-related injuries.

The good news? Most pickleball injuries are entirely preventable. By understanding the common trouble spots and implementing a few smart physical habits, you can keep yourself moving pain-free.

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The Big Four: Common Pickleball Injuries

Before you can protect your body, you need to know what you're defending against:

1. Pickleball Elbow (Lateral Epicondylitis): Similar to tennis elbow, this is caused by repetitive stress on the forearm tendons, often exacerbated by an incorrect grip, off-center hits, or a paddle with too much vibration.
2. Achilles Tendon Strains & Tears: The explosive lunges, sudden stops, and rapid backwards retreats inherent to court sports put immense pressure on the lower calf and Achilles tendon.
3. Knee and Ankle Sprains: Twisting awkwardly while trying to pivot or sliding on outdoor grit can stretch or tear stabilizing ligaments.
4. Lower Back Strain: Bending constantly from the waist instead of sinking your hips and knees places heavy stress on your lumbar spine.

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4 Rules for Injury-Proofing Your Game

1. Never Skip the Dynamic Warm-Up

Walking straight from your car onto the court and immediately playing a high-intensity game is an open invitation for a muscle pull. Spend 5 minutes before your match doing dynamic movements—like leg swings, torso twists, high knees, and arm circles—to pump blood into your muscles and lubricate your joints.

2. Guard Your Grip and Paddle Tech

If your elbow aches after every session, your gear might be part of the problem. A grip that is too small forces you to squeeze too tightly, transmitting shock straight up your arm. Consider switching to a paddle with a shock-absorbing polymer core or adding a cushioned overgrip.

3. Master the Athletic Stance

Protect your lower back and knees by lowering your center of gravity through your knees and hips, not your spine. When you dink or field low balls, squat into your legs rather than bending over double.

4. Respect the Cool-Down

Don't just walk off the court and straight into your car. Spend three to five minutes doing static stretches for your calves, hamstrings, and forearms to help your muscles return to their resting length and reduce next-day stiffness.

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The Takeaway

Longevity in pickleball isn't just about winning points—it's about being able to step onto the court week after week. Treat your body with the same care you give your paddle, and you'll enjoy a healthy, injury-free game for years to come.