Pickleball is one of the fastest-growing sports, but with that surge in popularity, injuries have become more common. I’ve seen too many players sidelined with sore knees, aching shoulders, and even serious strains that could have been avoided. The truth is, injuries aren’t just bad luck—they’re often the result of poor preparation, bad habits, or the wrong gear.
I’ll be honest: I used to rush into games without stretching, ignored minor pains, and played through discomfort. But after a few wake-up calls, I realized that staying injury-free isn’t about stopping play—it’s about playing smarter. Whether you’re a casual weekend player or competing in tournaments, the right warm-ups, training, and gear choices can help you avoid setbacks and keep your game strong.
Warm Up Properly
I can’t tell you how many times I jumped straight into a match and regretted it later. Every time I skipped a proper warm-up, my knees felt stiffer, my shoulders tighter, and my risk of injury skyrocketed. The reality is, a solid warm-up routine is one of the easiest and most effective ways to prevent injuries.
Why a Proper Warm-Up Matters
✔️ Gets your blood flowing to loosen up muscles and joints
✔️ Prepares your body for quick movements and explosive plays
✔️ Reduces stiffness that can lead to strains and pulled muscles
✔️ Boosts reaction time, giving you an edge on the court
A Simple Warm-Up Routine
I’ve found that a combination of dynamic stretching and movement-based exercises works best:
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Side lunges – Activates leg muscles for lateral movement
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Arm circles and shoulder rolls – Prepares your shoulders for fast swings
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High knees or jogging in place – Gets the heart rate up and blood flowing
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Light paddle swings – Mimics the movements I’ll be making in the game
Even just 5-10 minutes of focused movement before a match makes a noticeable difference in how I feel afterward. No more stiffness, no more slow starts, and most importantly—fewer injuries.
👉 Takeaway: A proper warm-up isn’t optional—it’s your first line of defense against injury.
Related: Pickleball Injury Prevention: Pre- Game Stretches for Better Mobility
Listen to Your Body (And Don’t Play Through Pain!)
I used to think that pushing through minor pain was just part of the game. If I felt a little discomfort, I figured it would go away after a few points. But the truth is, ignoring small pains today can lead to serious injuries tomorrow.
How to Know When to Rest vs. Push Through
Normal soreness – A dull ache after an intense game? That’s normal and should fade within a day or two.
Sharp, persistent pain – If you feel stabbing, throbbing, or lingering pain—especially in your knees, shoulders, or ankles—it’s time to stop.
Pain that worsens during play – If discomfort starts mild and gets worse with movement, that’s a clear sign of an injury in progress.
I’ve seen too many players turn a minor strain into a months-long recovery because they refused to take a break. I’ve done it myself, and let me tell you—sitting out for weeks is way worse than skipping one game.
What to Do If You Feel Pain
✔️ Rest the area and avoid movements that aggravate it
✔️ Ice it down for swelling, especially after a tough match
✔️ Use compression or braces for added support
✔️ See a specialist if pain lingers longer than a few days
👉 Takeaway: Playing through pain doesn’t make you tough—it makes recovery longer. Know when to pull back.
Invest in the Right Gear
You wouldn’t run a marathon in the wrong shoes, so why play pickleball without the right gear? Your equipment can make or break your injury risk, and upgrading just a few essentials can help you stay pain-free on the court.
The Right Shoes Matter—A Lot
When I first started playing, I used regular sneakers. Big mistake. Pickleball involves constant lateral movement, and if your shoes don’t support that, you’re risking ankle rolls, knee strain, and foot pain.
Look for:
✔️ Court shoes with side support (not running shoes!)
✔️ Good traction to prevent slipping
✔️ Cushioning to absorb impact
Your Paddle Can Cause Injuries Too
Ever heard of pickleball elbow? It’s real, and I learned the hard way that the wrong paddle weight or grip size can put extra strain on your wrist and forearm.
✔️ Lighter paddles reduce strain for players prone to arm fatigue
✔️ Proper grip size prevents overuse injuries
If you’re wondering how to choose the right paddles we have an article to help guide you.
Other Gear to Consider
Compression sleeves – Great for extra knee or elbow support
Wrist guards – Helps with repetitive strain
Quality socks – Reduces foot fatigue and blistering
👉 Takeaway: The right equipment prevents unnecessary stress on your body and makes a huge difference in comfort and performance.
Cross-Train to Build Strength
Pickleball is fun, but if it’s the only workout you’re doing, you’re missing a key part of injury prevention. Cross-training strengthens muscles that support your joints, making injuries less likely.
Simple Cross-Training Exercises for Pickleball Players
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Swimming – Builds endurance and strengthens the upper body without impact on joints
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Cycling – Great for leg strength and reducing knee strain
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Resistance Training – Improves stability, power, and prevents muscle imbalances
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Stretching & Yoga – Boosts flexibility and mobility
Since adding strength training and stretching into my routine, I’ve felt more powerful on the court and way less sore after matches.
👉 Takeaway: Stronger muscles = better performance + fewer injuries.
Seek Medical Attention
I used to avoid seeing a doctor for minor injuries, thinking they’d just tell me to rest. But getting checked out early can make the difference between a quick recovery and months on the sidelines.
Red flags that mean you should see a specialist:
🚩 Pain lasting more than a week
🚩 Swelling that doesn’t go down
🚩 Numbness or tingling in your hands or feet
🚩 Loss of strength or range of motion
A sports doctor, physical therapist, or even a trainer at your gym can help pinpoint the issue before it gets worse.
👉 Takeaway: If pain sticks around, don’t wait—get it checked out before it turns into something serious.
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