Have you heard of Pickleball?
It is becoming popular… and so are pickleball related injuries!
Author: Dr. Peter Fuller, ND, CBT, CNMT, CMT
Date: September 14, 2025
Background:
Pickleball is one of the fastest-growing sports in the United States. It is popular among seniors but has recently grown across all age groups. As pickleball has gained interest, its corresponding injury burden has also increased.
According to an article in the Orthopedic Journal of Sports Medicine… (Orthop J Sports Med. 2025 Jan 23;13(1):23259671241305364. doi: 10.1177/23259671241305364)
“There was a significant increase in pickleball-related injuries presenting between 2013 and 2022, with most injuries arising from a fall. Notably, injuries decreased by 14% between 2019 and 2020 but rose again by 41% between 2020 and 2021 during the coronavirus 2019 pandemic. Older players disproportionately presented to the emergency department with pickleball-related injuries. Increased awareness and comprehensive injury prevention initiatives may be warranted to address the considerable prevalence of fractures and overuse/strain injuries.”
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The next question one may be asking, How can I prevent Pickleball injuries? Here are a few tips to help avoid training and game-related sprains, strains, and fractures.
- Warm up properly before playing pickleball
A solid warmup, which may take between five and 10 minutes, is an important first step before playing pickleball. The idea is to raise your body temperature and increase blood flow to your muscles, which loosens your joints so that you are ready to play.
Instead of traditional “static” stretching, where you hold one position, try “dynamic” stretches and movements. Including but not limited to: lunges, moving your arms in wide circles, and knee lifts. You could also do a short, easy jog or 30 seconds of jumping jacks.
After playing—and as part of a cool down—you may try light static stretching and a slow walk.
- Ease into pickleball
Especially if you are new to it, remember to listen to your body and rest when needed. If you become fatigued while playing, take a break. Don’t play to the point of full exhaustion and/or exertion; as this is when you are more likely to sustain an injury or fall. Monitor your enthusiasm. Respect the demands on the body to help prevent overuse/injury.
- Use proper pickleball gear
Supportive shoes are key. Pickleball can be played on a variety of court surfaces: indoor, outdoor, concrete, asphalt, and even on grass. You will want to be comfortable and secure/stable, so wear the right type of footwear, for the situation.
- Crosstrain when you are not on the pickleball court
Engaging in other activities, other than pickleball, is a good way to build up your cardiovascular reserve and support your pickleball play. This may include things like running, swimming, riding a bike, and/or strength training.
- Recognize when pickleball injury needs medical attention
For nagging pain or minor injuries, consider RICE (Rest, Ice, Compression, Elevation) and nonsteroidal anti-inflammatory (NSAID) medications, such as ibuprofen. If the injury is sudden and acute, such as a possibly broken wrist or ankle, or if the pain doesn’t go away, consider seeing your primary care doctor, a sports medicine doctor, or a therapist.
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10 Exercises to Help Prevent Pickleball Injuries
Professional Physical Therapy
https://www.youtube.com/watch?v=0IX_Q-d1E5o
- Multi-Angle Knee Lunges [repeat 3 times on each leg]
- Eccentric Heel Raises [3 sets of 12 repetitions]
- Ankle Star Drill (AKA Clock Drill) [Repeat 3 times on each Leg]
- Small Arm Circles [repeat 10 times each direction]
- Big Arm Circles [repeat 10 times each direction]
- Posterior Cap Stretch [Hold 30 seconds, repeat 3 times each side]
- Terrible 5’s [Repeat 5 times each direction.]
Palms Up, Palms facing each other, Circle clockwise, Circles counter-clockwise, ]
- Prayer Stretch [Repeat 3 times, 30 seconds]
- Reverse Prayer stretch [Repeat 3 times, 30 seconds]
- Fist Squeeze and Release [Hold 30 seconds; repeat 3 times]
