Protect yourself from pickleball fractures, strains, and sprains by easing into the sport, stretching before and after games, hydrating, wearing supportive shoes, and listening to your body when it needs a break.

Key takeaways

• Pickleball is considered a joint-friendly sport, but it can still put stress on your knees, wrists, and other parts of the body.
• The most common pickleball injuries are fractures, strains, and sprains.
• There are ways to prevent joint injuries on the pickleball court, including stretching, hydrating, wearing supportive shoes, easing into the sport, listening to your body, and getting help from an orthopedic specialist if you’re in pain.

7 ways to protect your joints on the pickleball court

In the last few years, have you noticed all the pickleball courts popping up in New Orleans? Whether it’s at NOLA PicklePlex, Pickle N Pins, or City Park, the sport remains popular among all age groups.

But as fun as pickleball is, the more people play, the more pickleball-related injuries we see. Learn how this lower-impact sport can still affect your joints and ways to protect yourself while staying active.

How pickleball affects your joints

Pickleball is a type of racquet sport that blends tennis with badminton and ping pong. It’s actually marketed as a joint-friendly activity. And, in many ways, it is. There’s much less running in pickleball than in tennis or racquetball.

However, pickleball can still affect your knees—especially if you’re older, have arthritis in your joints, or struggle with balance. During the game, you do a lot of stooping, squatting, bending, and lunging. All these movements add pressure to the knees and other joints, which can cause pain and injuries if you’re not careful.

The most common pickleball injuries

A study published in the Orthopedic Journal of Sports Medicine looked at 1,110 pickleball injuries. They found:

• Most injuries happened in people ages 65–80.
• Falls caused a majority of injuries.
• The most common diagnoses were fractures, followed by muscle strains and sprains.
• The wrist was the most injured part of the body.

Ways to prevent joint injuries

Listen—we know how hard it can be to make time for physical activity. So, if you love pickleball and it gets you moving, by all means, keep it up. Just make sure you’re aware of injury risks to your joints, and do what you can to prevent them.

Talk to your doctor first

Before you start playing any sport regularly, it doesn’t hurt to talk to your doctor. Definitely speak with your doctor if you have a heart or lung condition, or you aren’t usually active. Your primary care provider can do a physical exam and give tips based on your health needs to keep you safe.

Take it slow

Pickleball can be super fun. You might play it once and love it so much that you start playing every day. But to avoid strains or overuse injuries, try to ease into the sport. Going from no activity to lots of activity all at once increases your chance of injury. Take it slow, gradually increasing your intensity and how long you play.

Stretch before and after

Don’t skip those stretches, y’all. Stretch before, during, and after physical activity like pickleball. Stretching can help avoid tightness in muscles and joints and prevent injuries.

Make time for an active warm-up before pickleball and a more static cool-down after. During warm-ups, focus on lunges, high knees, and arm circles. During cool down, focus on flexibility, stretching calf muscles, hamstrings, quadriceps, and your arms.

Hydrate

Just like with stretching, drink water before, during, and after playing pickleball. You’ll likely need to drink more than you normally do because you lose water as you sweat. Hydration can keep you feeling your best.

Wear supportive shoes

Shoes support your joints when you play pickleball. Choose a pickleball shoe with a firm outsole. It should grip as you pivot and lunge to protect your ankles and knees. Often, manufacturers design shoes for a specific purpose (for example, running shoes often have more cushion), so make sure your shoes work for pickleball.

Do other activities to build strength

Even if you play pickleball regularly, general fitness is still important. Stretching, along with some strength training and aerobic exercise, can help improve endurance and reduce injuries.

Many people think pickleball is all about the arm, but the strength of your swing should come from your core, hips, and thighs. Building a strong foundation not only keeps you safe but also makes you a better player.

Listen to your body

As you play pickleball (or any sport), listen to your body. Does it feel good when you play? Is there any pain? If you’re not comfortable, take a break. If pain or discomfort continue, talk to your doctor. It’s important to get the care you need, so an injury doesn’t get worse.

When to see an orthopedic specialist

If you have ongoing discomfort or pain that interferes with movement, it’s probably time to see an orthopedist. At LCMC Health, our orthopedic specialists want to keep you movin’ and groovin’. We’ll make a diagnosis and discuss treatment options, so you can recover and get back on the pickleball court.

Learn more about Orthopedic Care.

Related questions about pickleball safety

What is “pickleball elbow”?

Pickleball elbow is a type of tendinitis that can happen when you grip your paddle too tightly or for too long, or from twisting and turning your wrist. These movements put stress on your forearm muscles, leading to small tears in the tendons attached to your elbow. The result is elbow, forearm, and wrist pain.

What is the most common cause of pickleball injuries?

Falls have been cited as the most common cause of pickleball injuries overall. Overuse of muscles and joints is another common cause of injury.

Is pickleball bad for your joints?

Pickleball isn’t as hard on your joints as other racquet sports like tennis. However, it can still put extra pressure on your knees, especially in older adults with arthritis or balance issues.

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