The Most Common Pickleball Injuries And How to Prevent Them

Plus: Why Fall Prevention Is the Key to Staying Safe on the Court

Pickleball has become one of the fastest-growing sports in North America, especially among adults 50+. It’s fun, social, and a great way to stay active. But with the rise in popularity, we’ve also seen a big increase in pickle ball-related injuries. Many of these injuries can be avoided with the right education and preventative care.

At our clinic, we regularly treat players who are eager to use pickle ball as a way to stay active or as a transition from other more demanding sports.

Here’s what you need to know to protect your body and your performance.

Top 5 Pickleball Injuries & How to Prevent Them

1. Shoulder Strains & Rotator Cuff Injuries

Overhead serves, smashes, and repetitive swinging can put a lot of stress on the shoulder, particularly the rotator cuff.

Prevention tips:

• Warm up your shoulders before every game.

• Strengthen with light resistance bands.

• Avoid overreaching — move your feet instead.

Exercise Examples:

• Warm-Up:

• Large shoulder circles (forward & backward)

• Cross-body shoulder stretch

• Wall walks (fingers crawl up wall to overhead position)

• Strengthening:

• Banded external & internal rotations

• Seated rows using a resistance band

2. Pickleball Elbow (Like Tennis Elbow)

This is a common overuse injury affecting the tendons in the forearm, caused by gripping the paddle too tightly or using poor technique.

Prevention tips:

• Use a paddle with a cushioned grip.

• Stretch your forearms regularly.

• Get myofascial release therapy or massage to relieve tension early.

Exercise Examples:

• Stretching & Mobility:

• Wrist flexor and extensor stretches

• Wrist rotations (slow circles in both directions)

• Wrist curls and reverse wrist curls with light weights or bands

3. Knee Pain or Strains

Lunging and pivoting can stress the knees, especially on hard courts or if you have pre-existing joint issues.

Prevention tips:

• Strengthen quads, glutes, and hamstrings.

• Wear supportive shoes with proper cushioning.

• Use a brace or tape if needed for joint support.

Exercise Examples:

• Strengthening & Stability:

• Mini squats (not too deep)

• Wall-assisted lunges

• Banded side-to-side walks (lateral band walks)

4. Calf and Achilles Strains

Sudden stops or quick sprints can lead to pulled calves or Achilles injuries, especially in older or deconditioned players.

Prevention tips:

• Warm up with light cardio and mobility drills.

• Stretch calves post-game.

• Gradually build intensity if returning after time off.

Exercise Examples:

• Stretching & Strengthening:

• Standing calf stretch (against wall or step)

• Calf raises (both double-leg and single-leg variations)

• Seated or standing Achilles tendon stretch

5. Ankle Sprains

Quick side-to-side movements or uneven footing can lead to twisted or sprained ankles.

Prevention tips:

• Train balance and proprioception.

• Wear proper court shoes with grip.

• Consider ankle support if you’ve had past injuries.

Exercise Examples:

• Stability & Strength:

• Single-leg balance (progress to unstable surfaces like a foam pad)

• Banded ankle exercises (e.g. dorsiflexion, plantarflexion, inversion, eversion)

• Toe/heel walks for ankle stability

Falls in Pickleball

While strains and sprains are common, the most serious injuries we see in pickleball come from falls, especially among older players.

Common fall-related injuries:

• Wrist fractures

• Shoulder dislocations

• Hip injuries

• Head trauma/concussions

Why do falls happen?

• Poor balance or reaction time

• Tripping while backpedaling for a lob

• Slipping on wet or uneven courts

• Weak pelvic or core stability

• Limited ankle or hip mobility

Fall Prevention Tips for Pickleball Players

Especially important for players over 50:

1. Train Your Balance

• Single-leg stands

• Heel-to-toe walks

• Wobble board drills

2. Strengthen Core and Pelvis

• Glute bridges

• Side planks

• Bird-dogs

• Pelvic tilts with controlled breathing

3. Work on Mobility

• Hips, ankles, and shoulders need regular mobility work to react to quick movements.

4. Chiropractic & Massage Can Help

• Chiropractic adjustments improve joint stability and posture, which are crucial for balance.

• Massage therapy loosens tight muscles that can throw off your movement patterns and increase fall risk.

Stay In the Game Without the Pain

Whether you're already dealing with pain or just want to stay ahead of injuries, our team is here to help.

We offer:

• Injury assessments

• Fall prevention and balance screenings

• Chiropractic care and massage therapy tailored for active adults

Book your injury prevention session today!

Dr. Amy Wiggins

BKin, DC

North Vancouver Chiropractor