What are the most common pickleball injuries?

Ankle sprains, calf and Achilles strains, elbow pain (often called tennis elbow), and falls, usually from backpedalling for a lob. Eye injuries from the ball also happen.

How should I move back for a lob?

Turn sideways and use side steps or a crossover step. Never backpedal: stepping backwards facing the net is how most falls happen.

Do I need eye protection for pickleball?

It's not compulsory, but the hard plastic ball can cause eye injuries, especially at the kitchen line. Sports glasses are worth considering.

Staying Uninjured: Ankles, Elbows, Egos and a Seven-Minute Warm-Up

Pickleball is a low-impact sport, which is exactly why people get caught out by it: it feels gentle, so they skip the warm-up, wear the wrong shoes and lunge for balls they’d never chase in a sport they took seriously. Most injuries in the game are avoidable. Here’s how.

This is general guidance, not medical advice. If you have pain that doesn’t settle, see your GP or a physiotherapist.

The big one: never backpedal

Falls backwards are among the most serious injuries in pickleball, and almost all of them happen the same way: a player chasing a lob by stepping backwards while still facing the net.

Left: backpedalling while facing the net is how most falls happen. Right: turn sideways first, then side-step or crossover-step back, so you can see where you're going and keep your balance.

Turn sideways first, then move back with side steps or a crossover step. If you can’t get there comfortably, let it go. No point is worth a broken wrist.

Ankles: shoes and footwork

Wear court shoes with lateral support. Running shoes are built for moving forwards, and their soft soles roll on sideways movement.
Stay on the balls of your feet and split-step as your opponent hits, so you’re ready to move in any direction.

Calves and Achilles

Sudden starts on cold legs are the risk. Warm up properly (below) and build up your playing time gradually if you’re new or returning.

Elbows

Elbow pain often comes from a grip that’s too tight, a grip size that’s wrong, or a heavy paddle. Relax your grip between shots, try a lighter paddle, and see our paddle guide for grip sizing. Pain that persists needs a professional opinion.

Eyes

The ball is hard plastic and fast exchanges at the kitchen line put it close to your face. Eye protection isn’t compulsory, but sports glasses are worth considering, especially in competitive games.

The seven-minute warm-up

Do this in a corner of the hall while the nets go up:

Brisk walk or gentle jog round the hall: 1 minute.
Side shuffles across the court and back: 1 minute.
Leg swings forwards and sideways, holding the wall: 1 minute.
Calf raises and ankle circles: 1 minute.
Arm circles and shoulder rolls: 1 minute.
Gentle walking lunges: 1 minute.
Mini rally of soft dinks at the kitchen line: 1 minute.

Then start your first game at a gentle pace. Your body, and your partner, will thank you.

After you play

A few minutes of gentle walking and calf and shoulder stretches helps. Build up your playing time gradually, especially if you’re new to sport or returning after time off; see pickleball past sixty for later starters.

Find a session and start with the warm-up.