Preventing Pickleball Injuries: Top Exercises, Techniques & Recovery Tips for 2025

Preventing Pickleball Injuries: Essential Exercises and Techniques

When pickleball was first invented in 1965 on Bainbridge Island, it was celebrated as a casual, family-friendly game. Fast forward six decades, and the sport has exploded into an athletic phenomenon — with millions of passionate players, professional tours, and even dedicated fitness regimens.
But with this surge of competitive energy comes a notable and often overlooked reality: injuries.

According to a recent report by Injury Epidemiology, pickleball injuries have increased by 170% over the last decade, with adults over 50 making up the vast majority of emergency room visits. As pickleball becomes faster, more athletic, and more strategic, the physical demands on players have intensified.

The good news? Most injuries are preventable with the right preparation, technique, and recovery habits. Here’s how to stay healthy, agile, and thriving on the court.

Understanding Common Pickleball Injuries
First, it’s important to recognize the types of injuries most often seen in pickleball:

Ankle sprains and strains: Quick lateral movement, abrupt stops, and unstable footing make ankles particularly vulnerable.

Wrist fractures: Falling backward or forward with outstretched hands can result in painful breaks.

Shoulder injuries: Overhead smashes and repetitive serves can stress the rotator cuff muscles.

Knee pain: Frequent pivots and lunges can strain the ligaments and cartilage.

Lower back strain: Poor core stability and improper bending techniques during gameplay often lead to back problems.

Dr. Samantha Walsh, an orthopedic sports specialist at Johns Hopkins Medicine, notes:

"Pickleball is deceptively demanding. Without proper conditioning, players can experience overuse injuries similar to those seen in tennis, squash, and even basketball."

Dynamic Warm-Up: The Best Injury Prevention Medicine
Many players, especially recreational ones, show up to the court and immediately start hitting balls. But a proper dynamic warm-up is critical to prime muscles and joints.

Here’s a recommended pre-game warm-up (5–8 minutes):

Side shuffles (30 seconds each way)

High knees (30 seconds)

Butt kicks (30 seconds)

Arm circles (forwards and backwards, 30 seconds each)

Torso twists (15 reps each side)

Leg swings (front-to-back and side-to-side, 15 reps each leg)

These movements raise your core body temperature, increase joint lubrication, and prepare your nervous system for quick, reactive motions.

Coach Tyson McGuffin, a top professional, stresses:

"You wouldn't run a sprint without warming up. Pickleball rallies are basically mini-sprints over and over."

Strength Training: Build Armor for Your Joints
Strength training is not just for elite athletes. In fact, it’s essential for adult and senior pickleball players to maintain joint health and balance.

Focus areas for pickleballers:

Core Strength

Exercises: Planks, dead bugs, and side planks.

Why: A strong core stabilizes your body during fast directional changes.

Leg Strength

Exercises: Squats, step-ups, and lunges.

Why: Powerful legs reduce the burden on knees and ankles.

Shoulder and Arm Strength

Exercises: Resistance band external rotations, rows, and light shoulder presses.

Why: Supports the rotator cuff and prevents shoulder impingement.

Grip Strength

Exercises: Farmer’s carries and hand squeezes.

Why: Strong grips prevent fatigue and protect wrists during awkward shots.

Trainers recommend performing strength exercises two to three times per week for best results.

Flexibility and Mobility: Keep Your Range Alive
Pickleball requires quick twists, lunges, and sudden stretches. A stiff body is a ticking time bomb for injury.

Post-play stretching routine suggestions:

Hamstring Stretch: To protect lower back and knee health.

Quadriceps Stretch: To reduce knee strain.

Calf Stretch: To prevent Achilles tendon issues.

Shoulder and Tricep Stretch: To maintain fluidity for overhead shots.

Hip Flexor Stretch: To help stride length and avoid groin pulls.

Hold each stretch for 20–30 seconds, breathing deeply and moving gently into greater range.

Yoga and Pilates are also highly recommended cross-training options for pickleball players.

Technique: Train Smart, Play Safe
Many injuries stem not from the sport itself, but from poor form and bad habits.

Key safety fundamentals:
Never backpedal to chase a lob — Instead, turn and sprint back.

Bend your knees, not your back, when retrieving low balls.

Stay light on your feet and avoid locking your knees when bracing for volleys.

Use proper grip size to avoid elbow strain — a paddle grip too small or too large can exacerbate wrist and elbow injuries.

Enrolling in clinics or taking a few private lessons with certified instructors can make a significant difference in injury prevention and gameplay quality.

Recovery: Respect the Body’s Signals
Too often, passionate players fall into the trap of overplaying without rest — especially during tournaments or league seasons.

Best recovery practices:

Cool-down after matches: Light jogging and stretching to gradually reduce heart rate.

Hydrate: Even mild dehydration can affect joint lubrication.

Sleep: Aim for 7–9 hours to allow tissue repair.

Massage or foam rolling: Aids in flushing metabolic waste and improving blood flow.

Active recovery days: Replace intense pickleball play with walking, swimming, or yoga.

Listening to your body is critical.
Persistent aches are warning lights, not badges of honor. Ignoring them can escalate minor strains into serious, sidelining injuries.

Equipment Matters Too
Small changes in gear can have a big impact on injury risk:

Footwear: Use court shoes, not running shoes. Look for lateral support and good cushioning.

Paddle selection:

Weight: Heavier paddles reduce shock to the arm but may fatigue weaker players faster.

Grip size: Fit your hand properly to avoid wrist and elbow overuse injuries.

Protective Gear: Ankle braces, knee supports, and wrist guards are smart for players with a history of injuries.

Conclusion: Play Hard, Play Smart
Pickleball’s magic lies in its accessibility — a sport where 75-year-olds can outfox 25-year-olds with a perfect drop shot. But the key to longevity is respecting your body’s needs.

With dynamic preparation, strength conditioning, smart technique, and mindful recovery, you can not only minimize your injury risk but also elevate your overall performance.

Dr. Walsh sums it up best:

"Pickleball should be a lifelong sport. Proper care and preparation ensure it remains a source of joy, not frustration."

Get strong. Stay limber. Play smart. And you'll be chasing kitchen dinks — not doctor visits — for years to come.