Pickleball Injury Prevention: Common Injuries and Warm-up Explained by a Coach

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よしコーチ

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2026年6月23日

読了約8分

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Pickleball Injury Prevention: Common Injuries and Warm-up Explained by a Coach

"It's so much fun that I get carried away and then I'm sore all over the next day..." — that's a common pickleball experience, isn't it? But many injuries can be prevented with a little preparation.

I'm Coach Yoshi. I played tennis for 15 years and discovered pickleball in 2026. As a tennis coach, I've seen many people leave the sport they love due to injuries. The most important thing for long-term enjoyment of pickleball, in my opinion, is taking care of your body. In this article, I'll summarize common injuries and their prevention methods.

※This article summarizes general injury prevention knowledge. If you experience pain or discomfort, please consult a medical institution and do not self-diagnose.

Common Pickleball Injuries

Because pickleball involves a lot of sudden changes in direction, lunging, and repetitive swings, these areas are prone to injury:

An illustration showing common areas of injury: Achilles tendon, knee, ankle, tennis elbow, and lower back

Achilles Tendon: Tears/pain from sudden lunging and dashing. Common in middle-aged and older adults.
Knee: Strain from changes in direction and sudden stops.
Ankle: Sprains from lateral movements.
Elbow (Tennis Elbow/Pickleball Elbow): Repetitive swings, improper grip.
Lower Back/Shoulder: Repeated overhead shots and leaning forward.

All of these are often triggered by "lack of preparation" and "overdoing it." Conversely, I think it's fair to say that many injuries can be prevented with a little bit of care.

💡 Coach Yoshi's Tip Personally, I want you to be most careful about your Achilles tendon. If you don't usually exercise much and suddenly start dashing at full speed, you might injure it unexpectedly. Even if you think you can still go, it's best to start at about 80% effort for the first few times, letting your body get used to it.

Dynamic Warm-up Before Play

Before playing, a dynamic warm-up, which involves warming up your body through movement, is effective. This activates your joints and muscles through movement, rather than with static stretches where you hold a stretch still.

Light jogging or marching in place (2-3 minutes) to raise your body temperature.
Ankle rotations and knee bends (to activate joints).
Leg swings (swinging legs forward, backward, and sideways).
Shoulder rotations and arm circles (to prepare for swinging).
Side steps and small dashes (to simulate actual movements).

5-10 minutes total is fine. Even just this can significantly reduce the risk of Achilles tendon injuries and muscle strains. For proper footwork, please refer to Footwork.

Cool-down After Play

After exercise, perform slow, static stretches to prevent fatigue.

Calves and Achilles tendon
Front and back of thighs (quadriceps and hamstrings)
Shoulders, arms, and wrists
Lower back and sides of the body

Gently stretch each part for 20-30 seconds, within a pain-free range. This will lessen stiffness and soreness the next day, making it easier to continue playing.

Injuries That Can Be Prevented With Equipment

In fact, equipment selection is also an important factor in injury prevention.

Shoes: Running shoes are said to make it easier to twist your ankle with lateral movements. Court shoes provide better ankle stability (How to Choose Shoes).
Grip: Grips that are too thin often lead to gripping too tightly, which can contribute to elbow pain. Choose a size that suits you (How to Choose Grip Size).
Paddle Weight: Paddles that are too heavy can strain your elbows and shoulders, so a comfortable weight is recommended.

If you've recently been experiencing elbow pain, sometimes looking at your equipment before revising your form can provide relief.

The Greatest Prevention: Not Overdoing It

More than technique or equipment, I believe the greatest prevention is "not overdoing it."

Rest when you're not feeling well.
Stop playing if you're tired from consecutive matches.
Don't continue playing if you're in pain.

To enjoy the sport for a long time, the "courage to step back" is important, isn't it? Especially for those aged 50 and above, please read Pickleball for Over 50s.

Summary

Common injuries include the Achilles tendon, knees, ankles, elbows, and lower back/shoulders. Many of these can be prevented.
Before playing, do a dynamic warm-up (5-10 minutes); afterwards, do static stretching.
Some injuries can be prevented with equipment such as shoes, grip, and paddle weight.
The greatest prevention is "not overdoing it."

If you take care of your body, pickleball is a sport you can enjoy for a lifetime. For health benefits, please see The Health Benefits of Pickleball. If you have any questions about equipment, feel free to contact us on LINE.