Common Pickleball Injuries and How to Prevent Them

Pickleball is rapidly growing in popularity—but with that rise, we’re also seeing an increase in related injuries. Several factors contribute to this trend, including the smaller court size, improper technique, and inadequate stretching.

According to the American Academy of Orthopaedic Surgeons, pickleball injuries most commonly affect the lower extremities, particularly among adults ages 60–69. Some of the most frequent injuries include:

• Ankle sprains
• Ankle fractures
• Achilles tendon ruptures
• Fifth metatarsal fractures
• Achilles tendinitis
• Plantar fasciitis

Among these, ankle sprains are the most common. So, what can you do to help prevent them?

How to Prevent Ankle Sprains

• Wear proper court shoes designed for lateral movement
• Strengthen your ankles with exercises like calf raises and resistance band work
• Focus on footwork and technique to avoid awkward or unstable movements
• Consider orthotics or ankle braces for added support, especially if you have a history of instability

Additional Tips for Injury Prevention

Whether you're new to pickleball or getting back into it, these tips can help reduce your risk of injury:

1. Ease into activity
   Pickleball is accessible and fun, but jumping in too quickly—especially from a sedentary lifestyle—can put excessive stress on your body. Gradually increase your activity level to allow your body time to adapt.
2. Choose the right footwear
   It may be tempting to wear your usual running shoes, but they’re not designed for the side-to-side movements pickleball requires. Running shoes often have extra cushioning that can reduce stability, increasing your risk of injury. Opt for court shoes that provide lateral support.
3. Warm up and cool down
   Preparing your body before play and allowing it to recover afterward can help prevent stiffness and reduce injury risk. Dynamic stretching before and gentle stretching after is key.
4. Cross-train
   Incorporating other forms of exercise—like strength training, cycling, or swimming—can help prevent overuse injuries and improve overall fitness.
5. Stay hydrated
   Proper hydration supports muscle function, endurance, and overall performance on the court.

Listen to Your Body

No matter your skill level, the most important thing you can do is listen to your body. If something doesn’t feel right, don’t ignore it. Early evaluation can prevent minor issues from becoming more serious injuries.

At the Orthopaedic Foot & Ankle Center, our specialists can help determine whether your injury requires simple rest and recovery or more advanced treatment. Getting the right diagnosis is the first step to safely returning to the court.

Schedule an appointment today to get a personalized evaluation, expert guidance, and a treatment plan tailored to your needs—so you can stay active and play with confidence.