Pickleball’s explosive growth has brought millions to the courts, but with that surge comes a reality check: injuries are on the rise. Emergency room visits for pickleball-related injuries have jumped significantly in recent years, particularly among players over 50. The good news? Most of these injuries are preventable with the right approach.
Injury Statistics
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Hospital admissions for injuries increased 257% bet. 2020-2022 – Science Direct
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22-fold increase in emergency room visits in 2022 – PMC
Common Injuries
Ankle Sprains
Ankle injuries top the list of pickleball mishaps. The sport’s quick lateral movements and sudden direction changes put serious stress on ankle ligaments. These sprains happen when you plant your foot awkwardly or step on an uneven surface.
Most ankle sprains are mild to moderate, but they can sideline you for weeks if you don’t address them properly. The key is recognizing when a rolled ankle is more than just a minor tweak.
Knee Problems
Your knees take a beating during pickleball. The constant pivoting, stopping, and starting can lead to meniscus tears, ligament strains, and patellar tendonitis. Older players are especially vulnerable because cartilage naturally wears down over time.
Knee injuries often develop gradually rather than from a single incident. That nagging discomfort you’re ignoring? It might be telling you something important.
Shoulder Strain
The overhead serve and repeated swinging motion can wreak havoc on your rotator cuff. Shoulder injuries typically manifest as pain during serves or when reaching across your body for shots.
These injuries are particularly common among players who’ve picked up pickleball after years away from racquet sports. Your shoulder needs time to adapt to the demands you’re placing on it.
Achilles Tendonitis
That pain in the back of your heel isn’t something to ignore. The Achilles tendon connects your calf muscle to your heel bone, and the explosive movements in pickleball can inflame or even rupture it.
Achilles injuries are serious business. A complete rupture often requires surgery and months of rehabilitation.
Prevention
Proper Warm-Up
You wouldn’t start your car on a freezing morning and immediately floor it, right? Same principle applies to your body. Spend 5-10 minutes warming up before you play.
Dynamic stretches work better than static ones before exercise. Think leg swings, arm circles, and light jogging rather than holding stretches. Save the static stretching for your cool-down.
Correct Footwear
Those running shoes in your closet? They’re not designed for pickleball’s side-to-side movements. You need court shoes with proper lateral support and non-marking soles.
Look for shoes with good arch support, cushioning in the heel and forefoot, and a secure fit that prevents your foot from sliding inside. Replace them every 6-12 months depending on how often you play.
Conditioning
Playing pickleball isn’t enough to prevent injuries—you need supplemental strength training and flexibility work. Focus on exercises that strengthen your core, legs, and shoulders.
Balance exercises are particularly important for older players. Simple moves like standing on one leg or using a wobble board can dramatically reduce your injury risk.
Hydration Habits
Dehydration affects your coordination, reaction time, and muscle function. Drink water before, during, and after play, especially in hot weather.
Don’t wait until you’re thirsty—by then you’re already dehydrated. Bring a water bottle to the court and take regular sips between games.
Equipment
Paddle Selection
A paddle that’s too heavy or doesn’t fit your grip can strain your arm and shoulder. Try different paddles before committing to one. The right paddle should feel comfortable and balanced in your hand.
Consider starting with a lighter paddle if you’re new to the sport or have any existing shoulder issues.
Eye Protection
Pickleball balls travel fast—fast enough to cause serious eye injuries. Sports goggles or protective eyewear designed for racquet sports can prevent devastating damage.
This is especially important if you’ve had previous eye problems or surgery. One errant ball isn’t worth risking your vision.
Court Conditions
Wet or damaged courts are accidents waiting to happen. Check the playing surface before you start, and don’t play in wet conditions. Cracks, warping, or debris can catch your shoe and cause falls.
If you notice court problems, report them to whoever manages the facility. You’re not just protecting yourself—you’re looking out for everyone who plays there.
Recovery Tips
Listen Carefully
Pain is your body’s warning system. Playing through discomfort often transforms minor issues into major problems that require months of recovery.
If something hurts during play, stop. Take a break, ice the area, and assess whether you need professional help.
Rest Days
Your body needs time to recover between sessions. Overuse injuries develop when you don’t give tissues adequate recovery time.
Consider alternating pickleball with lower-impact activities like swimming or cycling. Cross-training improves overall fitness while reducing repetitive stress.
Professional Help
Don’t hesitate to see a sports medicine doctor or physical therapist if an injury persists beyond a few days. Early intervention prevents small problems from becoming chronic conditions.
Physical therapy isn’t just for recovering from injuries—it can also help you prevent them in the first place. Many therapists offer injury prevention screenings for athletes.
Final Thoughts
Pickleball should add joy and activity to your life, not emergency room visits. With proper preparation, appropriate equipment, and smart playing habits, you can enjoy this fantastic sport for years to come. The courts will still be there tomorrow—take care of yourself today.
FAQs
Should I wear eye protection even if I wear glasses?
Regular eyeglasses don’t prevent 90% of sports-related eye injuries that protective eyewear can. Polycarbonate wraparound goggles with side coverage protect against ball speeds reaching 40 mph. Only 20% of professional players use eye protection despite higher injury risk from faster gameplay.
How does paddle grip size affect my injury risk?
Incorrect grip size causes 30-40% more forearm strain and elbow injuries. Measure from your palm’s middle crease to ring finger tip—typically 4-4.625 inches for adults. Grips too large reduce wrist mobility; too small force excessive gripping tension, both increasing repetitive stress injuries.
How long should I rest between playing sessions?
Your body needs at least 24 hours between intensive sessions for muscle repair. Players over 50 require 48-72 hours between high-intensity games. Delayed onset muscle soreness peaks 24-48 hours post-play, indicating inadequate recovery increases overuse injury risk by 60%.
What cross-training reduces my pickleball injury risk?
Swimming, cycling, and yoga develop complementary muscle groups preventing overuse injuries. Cross-training 2-3 times weekly reduces pickleball-specific injury rates by 40%. These activities improve cardiovascular endurance without repetitive pickleball movements that cause shoulder and knee strain.
Are there cardiac risks I should know about?
Players 51-100 years old show higher cardiac arrest rates during pickleball than younger players. Average heart rate during play reaches 111 bpm (50-70% maximum), qualifying as moderate-intensity exercise. Get cardiovascular screening if over 50 or have pre-existing heart conditions.
