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How Can I Prevent Pickleball Injuries?
A doctor’s advice for how to play it safe in this popular sport
James Yates
How can I prevent pickleball injuries?
I understand why you’re concerned. As pickleball has exploded in popularity, especially among adults over 50, we’re hearing more stories about injuries. But I would not tell you to stop playing. In fact, as a physician, I’m actually a big fan of pickleball, as long as it’s approached thoughtfully and safely.
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One of the reasons I like it so much is that it combines several things that we know are incredibly important for healthy aging, such as cardiovascular exercise, balance, coordination, social connection and mental engagement. Unlike some forms of exercise that feel isolating or repetitive, pickleball is social and fun, which makes people much more likely to stick with it. And consistency with exercise is one of the keys to long-term health.
That said, pickleball is not as gentle as many folks assume. It actually involves quick starts and stops, sudden changes in direction, lunging, twisting and rapid lateral movement. If your body isn’t prepared for this kind of motion, injuries can happen.
A study that looked at pickleball injuries from 2001 to 2017 showed that adults over 50 accounted for more than 90 percent of pickleball-related injuries treated in emergency departments. More concerning, recent research found that injuries have only increased. Falls were the biggest cause and are among the greatest concerns, because they can lead to fractures of the wrist or hip. Women, especially those with osteoporosis, are at a particularly high risk for fractures.
On the upside, many of these injuries are preventable. One of the most important things you can do before starting pickleball, especially if you haven’t exercised regularly in a while, is to make sure you’re healthy enough to play. That doesn’t mean you need to be an athlete. It simply means taking stock of your balance, flexibility, bone health and cardiovascular health. If you have heart concerns, dizziness, poor balance or a history of falls, I strongly suggest speaking with your doctor before stepping onto the court.
I’m very aggressive about evaluating bone density in both men and women as they age. Many people are walking around with undiagnosed osteopenia or osteoporosis and don’t realize their bones are more fragile until they experience a fracture. A broken hip at an older age can be life-changing, so diagnosis and preventative measures matter.
Stretching and warming up is another major piece of the puzzle. One of the most common mistakes people make is walking onto the court cold. As we age, our muscles and connective tissues naturally become stiffer, and that stiffness contributes not only to pulled muscles and tendon injuries but also to falls. Spending 10 to 15 minutes warming up beforehand can make a meaningful difference. (For stretches to try, watch this video, Get Ready for the Pickleball Court With These Stretches.)
Footwear is important, too. Running shoes are not ideal because they’re designed for forward motion, not quick side-to-side movements. Court shoes or tennis shoes with good lateral support are safer choices and may reduce ankle injuries. I also encourage players to think about eye protection. One of the more overlooked risks in pickleball is getting hit in the eye by either the ball or another player’s paddle. One study estimated that in 2024 alone, more than 1,200 eye injuries related to pickleball were reported, and 70 percent of those injuries were in players age 50 and over. Protective eyewear is a simple precaution that can prevent serious injury.
And of course, hydration counts, especially when playing outdoors or in hot weather. It’s much easier to prevent dehydration than to catch up once you’re already behind. I urge you to drink up before the games begin.
Once you’ve wrapped up a match, spend a few minutes cooling down so your body can recover from your workout. Slow-walking for 5 minutes and gentle 30-second stretches of your leg and shoulder muscles will help reduce stiffness and improve your flexibility. Again, drink more water to replenish the fluids you’ve lost during a strenuous game.
Finally, if you’re new to the sport, don’t jump into a highly competitive two-hour game on day one. Start slowly. Better yet, take a lesson. Learning proper techniques, movement and court positioning can go a long way toward preventing injuries.
For many older adults, the physical, mental, and social benefits of pickleball far outweigh the risks. But like any physical activity, preparation is key. The goal is to stay strong enough, balanced enough and healthy enough to keep playing for years to come.
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