Best Pickleball Injury Prevention Tips

Published by Innovare Tx · Facts last checked September 23, 2026 · Educational information, not medical advice.

1. 1. Know where the risk actually is

   In a study of U.S. emergency department data from 2014 to 2023, published in Sports Health, estimated pickleball injuries rose from 1,313 in 2014 to 24,461 in 2023, and 73.8% involved people aged 60 to 79. An earlier study of 2001 to 2017 data in the Journal of Emergency Medicine found 90.9% of injured players were 50 or older. A separate analysis of seniors aged 60 and older found that slips, trips, falls and dives caused 66.9% of pickleball injuries, and that strains and sprains (31.0%) and fractures (30.4%) were the most common diagnoses.

   In other words, the main danger is not the paddle or the ball. It is losing your footing. Most of the tips below are about staying upright.

   • 73.8% of ED injuries in players aged 60 to 79 (2014 to 2023)
   • 66.9% of senior injuries from slips, trips, falls and dives

   Checked on: McMillan P, et al. The epidemiology of pickleball injuries presenting to US emergency departments. Sports Health 2025 · Weiss H, et al. Non-fatal senior pickleball and tennis-related injuries treated in US emergency departments, 2010-2019. Inj Epidemiol 2021 · Forrester MB. Pickleball-related injuries treated in emergency departments. J Emerg Med 2020

2. 2. Warm up for 5 to 10 minutes

   A clinical review of pickleball injuries in older players, published in Cureus, recommends about 5 to 10 minutes of stretching and movement before play, such as arm swings, torso twists, lunges, lateral bends and gentle squats. A few minutes of easy dinking before games adds to it.

   Keep warm-up moves gentle and pain-free. If a joint hurts during the warm-up, that is a sign to sit out rather than play through it.

   Checked on: Pergolizzi J Jr, et al. Treating geriatric sports injury among pickleball players: a narrative review. Cureus 2023

3. 3. Never backpedal for a lob

   The same review advises players to avoid running backward or making extreme, rapid movements, noting that it is much better to lose the point than fracture a wrist. Backpedaling is a common way to fall straight back, and reaching out to catch yourself is how wrists break.

   Turn and move sideways or at an angle instead, or let the lob go. Agree with regular partners that the deep lob is not worth chasing.

   Checked on: Pergolizzi J Jr, et al. Cureus 2023

4. 4. Wear court shoes and replace them when worn

   Pickleball involves quick side-to-side steps. The Cureus review stresses proper athletic shoes and notes that regular players wear them out and need to replace them; signs include new aches, uneven wear, lost tread and less bounce. NIH also lists supportive footwear among ways to lower sports injury risk.

   Look for shoes made for court sports, with firm lateral support and a sole suited to the surface you play on. Running shoes are built for forward motion and are less stable for sideways cuts.

   Checked on: Pergolizzi J Jr, et al. Cureus 2023 · NIAMS (NIH): Sports Injuries

5. 5. Train balance and leg strength off the court

   The Sports Health authors recommend balance training and fall-prevention strategies for older players, and the Cureus review notes that players with impaired balance may benefit from balance exercises. Simple options include standing on one leg near a counter, heel-to-toe walking, sit-to-stands and step-ups, done two or three times a week.

   A physical therapist can test your balance and build a program if you have had a fall or feel unsteady.

   Physical therapy at Innovare Tx

   Checked on: McMillan P, et al. Sports Health 2025 · Pergolizzi J Jr, et al. Cureus 2023

6. 6. Build up gradually and keep your shoulders strong

   NIH advises increasing activity intensity gradually, avoiding overtraining and allowing recovery between sessions, particularly after a previous injury. New players who jump from one game a week to daily open play are a common overuse story.

   The Cureus review also recommends shoulder-strengthening exercises to protect the rotator cuff. See our guide to rotator cuff stretches and exercises.

   Checked on: NIAMS (NIH): Sports Injuries · Pergolizzi J Jr, et al. Cureus 2023

7. 7. Protect your eyes

   Eye injuries in pickleball are uncommon but can be serious; the Cureus review notes documented cases including retinal tears and recommends protective eyewear. Players at the kitchen line are close together and the ball moves fast.

   Choose impact-resistant sports eyewear rather than regular glasses. Any eye injury with vision changes, flashes or new floaters needs same-day care.

   Checked on: Pergolizzi J Jr, et al. Cureus 2023

8. 8. Respect the Texas heat

   The CDC advises doing outdoor activities during the coolest parts of the day, carrying water and drinking throughout, and checking the local HeatRisk forecast. Warning signs of overheating include muscle cramps, unusually heavy sweating, dizziness, headache, weakness and nausea.

   On summer days in Dallas, play early or late, take shaded breaks between games, and stop at the first sign of heat illness.

   Checked on: CDC: Heat and health

9. 9. Know the warning signs of a heart problem

   The Sports Health study recorded five deaths from cardiac arrest among players aged 64 to 77. The CDC lists chest pain or pressure, pain in the arms or shoulders, shortness of breath, weakness, and pain in the jaw, neck or back as heart attack symptoms, and says to call 911.

   If you have heart disease, diabetes or other risk factors, or have been inactive, check with your clinician before starting a new sport. Stop playing immediately if any of these symptoms appear.

   Family practice at Innovare Tx

   Checked on: McMillan P, et al. Sports Health 2025 · CDC: Heart attack symptoms