Pickleball Injuries: The Most Common Ones and How to Prevent Them
Pickleball's growth has been accompanied by a parallel growth in sports medicine cases. Orthopedic clinics from coast to coast are seeing more pickleball-related injuries — especially in the 50+ demographic. Most are preventable with the right warm-up, technique, and equipment choices. Here's what to watch for and how to stay on the court.
The three most common injuries
Wrist injuries (most common): the most frequent pickleball injury is wrist strain or fracture from falls. The sport involves lots of quick lateral movement and net-line play where trips and stumbles are common. Wrist overuse injuries (from repetitive dinking motions) are also increasing.
Pickleball elbow (lateral epicondylitis): the same injury as tennis elbow, driven by wrist-dominant technique — specifically, dinking with wrist snap rather than shoulder-led motion. Repetitive strain on the lateral elbow tendons causes pain that can take weeks to months to resolve.
Shoulder strain (rotator cuff): primarily from overhead smashes, high volleys, and repetitive serving. Players who come from tennis and bring powerful swing mechanics are most at risk because pickleball's smaller court creates more frequent short-ball overhead opportunities.
Warm-up routine for pickleball
Never skip the warm-up for a court sport — joint fluid distributes with movement, not at rest. A 5–7 minute warm-up before play reduces injury risk measurably.
Recommended routine: 2 minutes of light jogging or side-shuffling to raise core temperature. Arm circles (forward and backward, 10 each). Wrist rotations. Hip circles. Lateral lunges. Shoulder stretch (cross-body and behind-the-head).
Start play with soft dinking exchanges before rallies — don't begin with full-speed drives. The first 5–10 minutes of hitting should be controlled, not competitive.
Technique fixes that prevent overuse injuries
Dink with the shoulder, not the wrist: the leading cause of pickleball elbow is wrist-driven dinking technique. Keep the wrist firm and lead with shoulder rotation. The paddle should be an extension of your locked wrist, not a flicking tool.
Reduce grip pressure: constant death-gripping creates sustained forearm muscle activation. A relaxed grip between shots, tensioning only at contact, reduces fatigue and injury risk across a session.
Bend your knees, not your back: many players reach for low balls by bending at the waist. This puts strain on the lower back and causes uncontrolled shot mechanics. Bend the knees — lower your centre of gravity instead of hunching.
When to brace vs. when to rest
Elbow brace (counterforce strap): useful for mild to moderate pickleball elbow — it offloads the lateral epicondyle tendon during play. Not a cure, but it allows continued play while the injury heals. If pain is severe or worsening, rest first.
Wrist brace: supports the wrist joint and limits range of motion that aggravates strains. Particularly useful for repetitive-motion wrist pain between sessions.
The rule of thumb: if pain is affecting your mechanics (causing compensating movements), rest rather than brace. Compensating techniques create secondary injury risks.
Why the 50+ demographic is at higher risk
The demographic most drawn to pickleball — adults in their 50s, 60s, and 70s — is also the demographic with less soft-tissue elasticity, slower healing, and more pre-existing joint conditions.
The sport's accessible entry level means many players in this group start without any conditioning base or instruction. Coming in cold, playing hard, and skipping warmups is the common injury pattern.
The solution isn't avoiding play — it's conditioning alongside play. Forearm and shoulder strengthening exercises (resistance band internal/external rotation, wrist curls with light weight) done 2–3 times a week provide protective muscle support that passive play alone doesn't build.
Frequently asked questions
What is pickleball elbow?+
Pickleball elbow is lateral epicondylitis — the same injury as tennis elbow — caused by inflammation of the tendons that attach to the lateral (outer) elbow. In pickleball it's most often caused by wrist-dominant dinking technique and repetitive play without adequate rest.
How long does pickleball elbow take to heal?+
Mild cases: 3–6 weeks with rest, technique correction, and physical therapy. Moderate cases: 6–12 weeks. Severe cases may take 6+ months and rarely require a steroid injection or surgery. Catching it early and correcting technique is the best outcome path.
Should I wear a brace while playing pickleball?+
A counterforce elbow strap (for pickleball elbow) or wrist brace (for wrist strain) can allow continued play at reduced pain levels. But bracing is most useful alongside technique correction — a brace on a wrist-flicking dink doesn't prevent re-injury.
Make sure your paddle weight and grip size aren't contributing to arm stress. Our paddle guide covers specs that affect injury risk.
Read the paddle guide →