From tennis elbow to aching knees, here’s what every pickleball player should know about staying healthy and spending more time on the court.
One of the things we love about pickleball is how easy it is to lose track of time. You show up for a few games, someone needs a fourth, and before you know it, you’ve been playing for three hours. You’re having fun, getting exercise, and catching up with friends. What’s not to love?
Well, your body might have a few things to say about it later.
Maybe it’s a sore elbow that wasn’t bothering you a few weeks ago. Or a knee that suddenly makes itself known every time you bend down. Sometimes it’s that first step out of bed in the morning that makes you wonder if you played a little too much yesterday.
Pickleball doesn’t always feel like a workout when you’re playing. But between the quick movements, sudden stops, and hundreds of paddle swings, we’re asking quite a bit of our bodies. And for many of us, it’s the first sport we’ve played regularly in years.
That doesn’t mean we should stop playing. It just means understanding what can go wrong and how to take better care of ourselves.
Pickleball Injuries Are on the Rise
As pickleball continues to grow, so does the number of reported injuries.
A study published online in 2025 estimated that pickleball-related injuries treated in U.S. emergency departments increased from approximately 1,300 in 2014 to more than 24,000 in 2023. Another 2025 study found that 65.5% of pickleball injuries treated in emergency departments involved falls.
That doesn’t necessarily mean the sport is becoming more dangerous. More people playing means more opportunities for injuries, and these numbers don’t account for the everyday aches and pains that never result in an emergency department visit.
So, what should players watch out for?
1. Tennis Elbow: It’s Not Just for Tennis Players
That nagging pain on the outside of your elbow after a long session could be tennis elbow, a condition involving overuse of the tendons that help control your wrist and fingers.
Repetitive swings, gripping your paddle too tightly, and poor mechanics can contribute to the problem.
Who’s at risk? Beginners developing their technique and frequent players who spend hours on the court.
How to help prevent it: Relax your grip, make sure your paddle handle fits comfortably, and work on proper swing mechanics. Gradually strengthening your forearm muscles may also help.
If the pain keeps coming back, talk to your doctor rather than trying to play through it.
2. Achilles Injuries: That Sudden Push-Off
You’re racing toward the kitchen to reach a short ball when you feel a sharp pain behind your ankle.
Your Achilles tendon connects your calf muscles to your heel and helps you push off, accelerate, and change direction. Repeated stress can cause tendon pain, while a sudden forceful movement can sometimes result in a rupture.
Who’s at risk? Middle-aged and older recreational athletes, particularly those returning to sports after a long break.
How to help prevent it: Build calf strength, warm up before playing, and avoid suddenly increasing your playing intensity.
If you feel a sudden pop or have difficulty pushing off your foot, stop playing and seek prompt medical attention.
3. Ankle Sprains: Is That Ball Really Worth It?
We’ve all chased a ball we probably should have let go.
One awkward step or quick change of direction can cause your ankle to roll, stretching or tearing the ligaments that support the joint.
Who’s at risk? Players with previous ankle injuries, balance difficulties, or footwear that doesn’t provide enough lateral support.
How to help prevent it: Wear court shoes rather than running shoes, practice balance exercises, and work on footwork that keeps you in control.
And remember, not every ball needs to be saved. Sometimes letting one go is the smartest play.
4. Plantar Fasciitis: The Morning-After Reminder
Ever step out of bed after a long pickleball session and feel a sharp pain under your heel?
That could be plantar fasciitis, a common cause of heel pain involving the plantar fascia, the thick band of tissue that supports the arch of your foot.
Who’s at risk? Players who spend long hours on their feet, suddenly increase their playing time, or have limited ankle mobility.
How to help prevent it: Choose supportive, well-fitting shoes, strengthen your feet and calves, and pay attention to recurring heel pain. Gentle stretching may also help.
If those first steps every morning are becoming painful, check with your doctor.
5. Knee Pain: Your Knees Have Opinions
Between bending for low shots, shuffling sideways, and stopping suddenly, your knees get quite a workout.
Knee pain can have several causes, including tendon irritation, arthritis, or injuries involving the meniscus.
Who’s at risk? Players with existing knee problems, reduced leg strength, or those returning to regular exercise.
How to help prevent it: Strengthen your legs and glutes, improve your footwork, and avoid awkward, last-second lunges whenever possible.
And don’t automatically blame knee pain on getting older. Persistent pain, swelling, or instability deserves medical attention.
6. Shoulder Strains: When the Overhead Smash Fights Back
There’s nothing quite like putting away a high ball with a great overhead smash. But repeated serves, volleys, and overhead shots can place stress on your shoulder muscles and tendons.
Who’s at risk? Players with previous shoulder injuries, limited mobility, or technique that puts too much strain on the arm.
How to help prevent it: Warm up your shoulders, strengthen your rotator cuff and upper back, and use good technique rather than relying entirely on arm power.
If overhead movements consistently hurt, give your shoulder a break and ask your doctor about the pain.
A Few Small Habits Can Make a Big Difference
You don’t need a complicated fitness routine to take better care of your body. A few consistent habits can help reduce your injury risk.
- Warm up for five to ten minutes. Walk, shuffle sideways, move your arms, and start with easy rallies before picking up the pace.
- Build strength and balance. Strong legs, calves, shoulders, and core muscles help your body handle pickleball’s movements.
- Wear the right shoes. Court shoes are designed for the side-to-side movements that running shoes aren’t primarily built for.
- Be careful chasing lobs. Running backward can increase your risk of falling. Turn and reposition safely, communicate with your partner, and know when to let the ball go.
- Give yourself recovery time. Playing more isn’t always better, especially if your body hasn’t adjusted to the increased activity.
- Pay attention to pain. Recurring discomfort, swelling, or weakness shouldn’t be ignored.
And if you’re returning to exercise after a long break or managing an existing health condition, talk with your doctor about what’s appropriate for you.
The Goal Isn’t to Play Less. It’s to Play Longer.
Most of us didn’t fall in love with pickleball because we wanted another workout. We fell in love with the people, the competition, the laughter, and that feeling of hitting a shot we couldn’t have made six months ago.
Taking care of our bodies means protecting all of that.
You don’t need to become a fitness expert or completely change how you play. Warm up, build strength, wear appropriate shoes, and give yourself time to recover.
Most importantly, don’t ignore pain that keeps coming back. If you’re injured or unsure whether it’s safe to continue playing, check with your doctor or a qualified healthcare professional. Sudden severe pain, loss of function, or an inability to bear weight calls for prompt medical evaluation.
Because the goal isn’t just to play well today. It’s to still be enjoying pickleball years from now.
Medical disclaimer: This article is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or a qualified healthcare professional about injuries, persistent pain, or concerns about your health.
