1. Ankle sprains

Ankle sprains are one of the most common injuries in pickleball, and they occur when the ligaments in the ankle are overstretched or torn. This injury can be caused by a sudden change in direction or a misstep on the court. To prevent ankle sprains, it is important to wear supportive shoes that fit well and to warm up properly before playing. Strengthening the muscles in the ankle through exercises like calf raises, banded ankle exercises, and balance exercise can also help prevent sprains.

2. Shoulder injuries

Shoulder injuries are common in pickleball due to the repetitive overhead and outstretched arm motions required in the game. These injuries can range from mild strains to more serious rotator cuff tears. To prevent shoulder injuries, it is important to warm up properly and to stretch the shoulder muscles before playing. Prior to playing, try adding in a dynamic warmup where you bring your shoulder joint through a few different motions such as active arm circles or ABCs. It is also important to use proper technique when hitting overhead shots and to take breaks if you begin to feel pain or discomfort.

3. Tennis elbow

Tennis elbow is a type of repetitive strain injury that occurs when the tendons in the elbow are overused or strained. This injury can be caused by the repetitive arm motions required in pickleball, such as hitting backhand shots. To prevent tennis elbow, it is important to use proper technique when hitting shots and to gradually increase the intensity and duration of play. It is also important to consider that weakness of the core and shoulder external rotators may also lead to tennis elbow. When you lack strength in these area, or are using improper form when hitting, the elbow may become overworked when the shoulder and core muscles should normally be doing the work during swings.

4. Knee injuries

Knee injuries can occur in pickleball due to the sudden changes in direction and quick movements required in the game. These injuries can range from minor strains to more serious ligament tears. To prevent knee injuries, it is important to wear supportive shoes and to warm up properly before playing. Active warm ups such as leg swings, hip circles, marches, and butt kicks can help loosen up the muscles prior to playing. Strengthening the muscles around the knee through exercises like squats and lunges can also help prevent knee injuries.

5. Back injuries

Back injuries can occur in pickleball due to the twisting and bending motions required in the game. These injuries can range from minor strains to more serious disc herniations. To prevent back injuries, it is important to maintain good posture and to use proper technique when hitting shots. Strengthening the core muscles through exercises like planks and crunches can also help prevent back injuries.