Advanced

How to Prevent Pickleball Injuries [Exercises, Equipment, Techniue]

Published on

March 26, 2025

https://www.11pickles.com/post/

At 11 PICKLES, we don’t just live and breathe pickleball—we also want you to keep playing it without ending up sidelined. If you've ever hit the court for a few games and felt sore the next day (or even the same day!), you're not alone. Pickleball is a blast, but like any sport, it can take a toll on your body if you’re not careful.

That’s why we put this guide together: to help you prevent common pickleball injuries, whether you’re brand new or playing five times a week. Let’s break it down, friend-style: what causes injuries, how to avoid them, and what to do if you feel that twinge mid-match.

Everything we share at 11 PICKLES is built for players like you—people who love the game, want to get better, and want to play pain-free.

Why Pickleball Injuries Happen More Than You Think

Let’s clear something up: just because it’s fun doesn’t mean it’s easy on your body. Pickleball involves:

Repetitive motions (think: overhead smashes, hard volleys)
Quick pivots and stops (cue knee and ankle stress)
Awkward reaches and bending (hello, back pain)

The most common injuries? Overuse issues (like elbow or shoulder tendonitis), sprains from sudden movements, and strain-based pain from poor warm-ups or bad habits. We've covered pickleball knee pain in detail, but it's just the tip of the iceberg.

The Non-Negotiables to Prevent Pickleball Injuries

Look, if you only fix three things in your routine, make it these: how you warm up, what’s on your feet, and how much water you’re drinking. These aren’t bonus tips—they’re baseline. Most injuries we see on the court come back to one of these being off.

And yeah, it’s easy to skip the warm-up or wear your old running shoes because they’re “fine.” But if you want to keep playing consistently without messing up your knees or pulling something mid-match, this is where it starts.

Let’s break it down.

Warm-Up Like You Actually Mean It

We get it. You show up to the courts, your friends are already halfway through a game, and you just want to jump in. But trust—this is where most people mess up. Cold muscles, tight joints, and sudden bursts of movement? Recipe for injury.

You don’t need a 30-minute warm-up routine. Just 5–10 minutes of focused movement goes a long way. Here’s what I’d actually do before a match:

Arm circles – Start small, get bigger. Wake up those shoulder joints.
Leg swings – Front to back and side to side. Loosen up your hips and hamstrings.
Walking lunges with rotation – Warms up your quads, glutes, and core.
Short court volleys – Hit a few dinks at half speed. Get your wrist and reaction time going.

Make it a habit. You’ll move better, feel better, and your first few points won’t feel like you’re dragging your body behind your paddle.

Shoes Matter More Than You Think

Let’s be real: if you’re still rocking old running shoes on the pickleball court, you’re playing with fire. They’re built for one-direction movement—forward—while pickleball demands quick lateral shifts, fast stops, and tons of torque on your knees and ankles.

What you actually need are court-specific shoes with:

Lateral support that keeps you stable during side-to-side movement
Non-marking soles that grip hard surfaces without sticking
A snug fit that supports your foot—not too loose, not cutting off circulation

If you’ve got flat feet, high arches, or a history of ankle tweaks, consider adding custom orthotics or wearing ankle support. A few simple tweaks to your footwear setup can make a huge difference in your stability, movement, and injury risk.

Not sure where to start? We curated a full list of options (based on real court testing and player feedback) in our breakdown: Best Pickleball Sneakers for Peak Performance. It covers the best shoes by play style, surface type, and budget—whether you're just getting started or grinding tournaments every weekend.

Seriously—don’t skip this. The right shoes are one of the most important (and overlooked) parts of staying injury-free. Here's our favorite (affordable and sturdy) from KSwiss.

Technique, Tempo, and Recovery

You don’t need to be a pro to play like one—you just need to play smart. And when it comes to injury prevention, howyou move is just as important as how often you move. This section is all about refining your form, managing your intensity, and giving your body the recovery it needs to keep coming back for more.

The most common mistake we see? Players muscling every shot with just their arms. That’s a fast-track to elbow pain, shoulder issues, and burnout.

Instead:

Engage your legs and core for power—don’t rely on your wrist
Rotate through your hips, especially on forehands and overheads
Loosen your grip—a death grip on the paddle leads to elbow strain

If you’re not sure what “good form” looks like, now’s the time to fix it. Watch better players. Film yourself. Or check out our breakdown on How To Be Good At Pickleball—it walks through positioning, grip, footwork, and swing mechanics in a way that actually makes sense.

Don’t Go All-Out Every Match

We get it. You want to win. But going full throttle every time you hit the court—especially without a solid foundation—just increases your risk of injury.

Instead:

Ramp up intensity gradually if you’ve been off the court
Take recovery days seriously
Mix in lighter sessions or drilling days
Track how you feel after each match (energy, soreness, joint tightness)

Overuse injuries happen when there’s too much strain and not enough recovery. The fix isn’t playing less—it’s pacing smarter.

Recovery Isn’t Resting on the Couch

Recovery isn’t passive—it’s active. After a session, you don’t need to crash on the couch (though we’re not judging), but you do need to give your body some love.

Here’s what works:

Static stretching after matches (hamstrings, calves, hip flexors, shoulders)
Foam rolling—especially your quads, glutes, and back (here's our favorite)
Mobility work on off days
Sleep—the ultimate recovery tool

And remember: hydration and good food matter just as much post-match as pre-match. Your body repairs itself based on what you give it. Be generous.

Know Your Body’s Red Flags (Before They Become Big Problems)

The truth is, most injuries don’t just “happen.” Your body usually gives you signals—it’s just that most of us ignore them until it’s too late. Pain is information. It’s not always a stop sign, but it’s definitely not a green light either.

Here’s what to look out for, and what it could mean:

Sore vs. Strained: Know the Difference

Not all pain is bad. A little next-day soreness? Normal. That sharp twinge in your elbow mid-match? Not.

Table outlining common post-pickleball physical symptoms and their possible causes. The left column lists sensations like "Dull ache post-match" and "Knee pain on pivots," while the right column matches each with a potential issue such as "General muscle fatigue" or "Ligament stress or early meniscus irritation."

If something keeps showing up—or gets worse the more you play—don’t brush it off. You’re not being soft. You’re being smart.

Most Common Injuries (and What They Feel Like)

Let’s call them what they are—here’s a breakdown of what you might run into and how to recognize it early:

Pickleball Elbow (Lateral Epicondylitis): A deep ache around the outside of your elbow, especially after long sessions. Often made worse by gripping too hard or using your wrist too much on shots.
Rotator Cuff Issues: Pain when you lift your arm above shoulder height or serve overhead. It might start subtle, but it doesn’t go away if you ignore it.
Achilles Tendonitis: Morning stiffness or pain in your heel after playing. Often starts as a small twinge and gets worse if untreated.
Knee Pain: Sharp or aching pain when pivoting, running, or landing. Could be ligament-related or irritation from poor alignment or bad shoes.
Low Back Pain: That dull, persistent tightness or nervey pain down your leg? Likely from bending too much with your spine instead of your hips.

What to Do When You Feel It

You don’t need to panic—but you do need to pause.

Stop playing if it’s more than mild soreness.
Use the RICE method—Rest, Ice, Compression, Elevation.
Don’t mask it with painkillers and go back out there. That’s how small issues turn into 6-month recovery plans.
Try supportive gear if you're cleared to return—think elbow sleeves, knee braces, or ankle support.

Still hurting? See a specialist. A physical therapist who understands pickleball (or court sports in general) is your best move.

Future-Proof Your Pickleball Game

Pickleball’s not just a hobby—it’s a lifestyle. And if you're planning to stick with it (like we are here at 11 PICKLES), you need a long-term approach. Injury prevention isn't just about taping your knee or stretching your hamstring—it's about building a routine that supports your body, every time you step on the court.

Cross-Train Like It Matters

One of the best ways to avoid pickleball injuries? Don’t just play pickleball.

Mix in:

Strength training – especially glutes, quads, core, and shoulders
Mobility work – yoga, Pilates, or just a solid foam rolling session
Cardio variety – swimming, biking, even hiking to keep endurance up without joint pounding

Cross-training balances your body and builds strength in the areas that pickleball doesn’t hit directly—so you’re not overloading the same muscles all the time.

Dynamic Before, Static After

Think of stretching like bookends to your game:

Before: Dynamic stretches (leg swings, lunges, shuffles) to activate
After: Static stretches (hamstrings, hip flexors, calves, shoulders) to recover

This combo keeps you limber, reduces soreness, and improves your range of motion over time.

Pro tip: Use post-game stretching as a cool-down ritual. It helps your nervous system chill out, too—which means better sleep and recovery.

Listen to the Weather (and the Court)

Humidity, slick gym floors, cold mornings—they all change how your body moves and reacts.

Wet courts = higher slip risk
Cold temps = longer warm-up needed
Hot weather = more hydration and shorter sessions

Don’t be a hero. Adjust to the environment. Your knees will thank you.

Invest in the Right Tools (and Know How to Use Them)

From your paddle to your shoes to your mindset—gear is only half the story. The other half is knowing how to use it.

Need a breakdown of what to wear on and off the court without looking like you're headed to a gym in 2004? We got you. Our Pickleball Attire Guide covers exactly what to wear to feel confident, move freely, and show up with a little more drip than the average player.

Struggling with players who slam every ball like it’s personal? We’ll teach you how to stay cool under pressure (and beat them with strategy) in How to Beat Bangers in Pickleball.

And if you keep popping the ball up and handing away points? Learn how to take control of your soft game in How to Keep the Ball Low in Pickleball.

Plus—if you want to look good while playing smart, check out our Loving Pickles crewnecks and Anchor Caps in the shop. Performance meets personality.

The Bottom Line: Play Smart. Play Long. Play With 11 PICKLES.

Injuries don’t make you tougher—they just take you off the court. What actually makes you better? Consistency. Smarter prep. Good gear. And knowing how to take care of your body before, during, and after you play.

At 11 PICKLES, we’re here for the full journey—whether you're trying to level up your game, protect your knees, or just figure out which shoes won’t destroy your ankles.

And if you want to stay in the loop with everything happening in the pickleball world? We’ve got you.

We break down the sport from every angle: