How to Avoid Common Injuries in Pickleball
How to Avoid Common Injuries in Pickleball
Pickleball is growing rapidly, and for good reason. It is social, accessible, and deceptively demanding on the body. As more people take up the sport, we are seeing a rise in preventable injuries. Many of these come down to load management, movement quality, and preparation rather than bad luck.
If you want to stay on court and perform well, it is worth understanding the most common injuries and how to reduce your risk.
1. Sprained Ankle
Quick changes of direction, lunging, and reaching for wide shots make ankle sprains one of the most common pickleball injuries.
To reduce your risk:
Build ankle strength with calf raises and single leg balance work
Include lateral movement drills, not just straight line exercise
Wear supportive footwear with good grip
Avoid playing on wet or uneven surfaces
Improving proprioception through balance work is particularly effective in preventing recurrent sprains.
2. Lower Back Pain
The combination of rotation, bending, and repeated play can irritate the lower back, especially if your movement is coming from the spine rather than the hips.
To reduce your risk:
Develop good hip mobility so you are not compensating through your back
Strengthen your core with controlled, functional exercises
Warm up properly before playing, focusing on rotation and mobility
Manage playing volume, especially if you are new to the sport
Good technique and load management are key here.
3. Tendinopathies
Common areas include the hamstring, achilles, and patellar tendons.
These issues tend to develop gradually due to repetitive loading rather than a single incident.
To reduce your risk:
Progress your activity levels gradually rather than jumping into frequent matches
Include strength training, particularly slow, controlled loading exercises
Prioritise recovery between sessions
Address stiffness or soreness early rather than playing through it
Tendons respond well to consistent, progressive loading but poorly to sudden spikes in activity.
4. Tennis Elbow
Despite the name, this is very common in pickleball due to repetitive gripping and hitting.
To reduce your risk:
Strengthen the forearm muscles, especially the wrist extensors
Check your paddle grip size and avoid gripping too tightly
Improve technique to reduce excessive strain through the elbow
Balance play with recovery and avoid overuse
Early management is important as this condition can become persistent if ignored.
5. Wrist Sprains
Falls, awkward contact with the ball, or poor technique can place stress on the wrist.
To reduce your risk:
Build wrist and forearm strength
Improve control and technique when striking the ball
Stay aware of your positioning to avoid overreaching
Use supportive taping if you have a history of wrist issues
6. Eye Injuries
Pickleball is fast paced, and the ball can travel quickly at close range, particularly during net play.
To reduce your risk:
Consider protective eyewear, especially in competitive settings
Stay alert at the net where reaction time is limited
Communicate clearly with your playing partner
Eye injuries are less common but can be serious, so prevention is worth considering.
Bringing It All Together
Most pickleball injuries are preventable with the right approach. The key themes are simple:
Prepare your body with a proper warm up
Build strength alongside playing
Progress your load gradually
Listen to early warning signs rather than pushing through pain
This is where Reformer Pilates can play a valuable role. It allows you to build strength, control, and mobility in a structured and low impact way. The adjustable resistance means you can target specific muscle groups and tendons without overloading them, which is particularly useful if you are managing niggles or returning from injury.
Reformer work can help improve core control, which supports the lower back during rotation and movement. It also develops strength through full ranges of motion, which is important for reducing strain on the hamstrings, Achilles, and patellar tendon. For the upper body, it can build shoulder and forearm strength to support the demands placed on the elbow and wrist during play.
Just as importantly, it helps improve movement quality. Better control, alignment, and coordination all contribute to more efficient movement on court and reduce unnecessary stress on joints and soft tissues.
If you treat pickleball like a sport rather than just a casual activity, and support it with the right training, your body will be far more resilient and able to keep you playing consistently.