Pickleball Injuries: Prevention, Treatment, and Future Safety Strategies

Every activity has risks, such as injury. This is especially true for sports activities such as pickleball. The sport of Pickleball has exploded in popularity, especially among older adults, yet with that rise comes an increase in injuries. 

Today, we will give you a clear overview of the most common pickleball injuries (especially among elders), how to treat them, how to avoid them, and what future safety strategies can help keep players on the court and out of the clinic.

Why Pickleball Injuries Deserve Attention

Pickleball is often promoted as a low-impact and beginner-friendly sport, and while that’s true to some extent, the quick lateral movements, sudden stops, and age-related physical changes make it a real source of injury risk, especially for players aged 50 and above. 

As people get older, bone density, muscle strength, coordination, and balance naturally decline, increasing the likelihood of sprains, strains, and fractures. 

Common Injuries in Pickleball (Especially in Older Players)

Here are the main injury types that show up frequently in pickleball, with a focus on what happens and why.

1. Lower Extremity Injuries (Legs, Ankles, Knees, Hips)

• Ankle injuries: especially sprains or even ruptures of the Achilles tendon. One clinic noted Achilles tears are common even among first-time players.
• Knee injuries: sprains, muscle strains, meniscal tears, and flare-ups of underlying arthritis.
• Hip injuries: strains of hip flexors or gluteal muscles, labral tears or worsening of hip arthritis.
• Fractures & falls: the majority of fractures happened to the arm but lower‐leg/ankle fractures also occurred. These often stem from a fall or loss of balance.

2. Upper Extremity Injuries (Wrists, Elbows, Shoulders, Arms)

• Wrist injuries: many wrist injuries occur when a player trips or reaches out to break a fall, resulting in sprains or fractures.
• Elbow injuries: “pickleball elbow” (lateral epicondylitis) where it is similar to tennis elbow.
• Shoulder injuries: rotator cuff strains or tears due to overhead or forceful paddling or abrupt movement.

3. Back & Other Injuries

• Low back strains: Quick twisting or reaching can strain the lower back muscles. 
• Cardiac or heat-related events: For older players especially, sudden exertion can trigger cardiovascular issues or heat stress.

How to Treat Pickleball Injuries

Injuries can happen to anyone, whether it’s a minor strain or something more serious. Knowing how to treat them properly is key to recovering well and getting back on the court safely and confidently.

1. Mild to Moderate Injuries (Sprains, Strains, Small Tears)

• Apply the classic RICE method: Rest, Ice, Compression, Elevation.
• Over-the-counter anti-inflammatory medications can help (with doctor’s approval) for pain and swelling.
• Physical therapy and gradual return to activity are important. For example: knee and hip injuries often respond to strengthening and mobility programs.

2. More Serious Injuries (Fractures, Severe Tendon Tears, Joint Damage)

• Fractures: if you suspect a broken bone (severe pain, inability to bear weight, visible deformity), seek imaging and orthopaedic evaluation. Many older pickleball players with fractures required ER treatment.
• Tendon ruptures: Achilles tendon tears may need surgical repair or at least specialist treatment and a long recovery period (9-12 months for full recovery in some cases).
• Arthritis exacerbation: Osteoarthritis or joint damage may need injections, assisted therapy or in advanced cases, joint replacement.

3. Return-to-Play Considerations

Don’t rush your comeback! Make sure all pain and swelling are completely gone before picking up your paddle again. If needed, use braces or supports for extra protection, and ease back in with light drills or short rallies. Gradually increase your intensity until you’re fully ready to enjoy a complete game.

How to Avoid Pickleball Injuries

As we know, prevention is definitely better than recovery. Here are clear and friendly strategies to minimise your injury risk, especially helpful for older players.

1. Warm-up, Stretch & Strengthen

• Begin each session with dynamic warm-up
• Follow with regular stretching of major muscle groups and tendons: calves, hamstrings & quadriceps, glutes/hip flexors. The importance of calf & hamstring stretching to prevent ankle/Achilles injuries. 
• Incorporate strength training: strong thighs, glutes, core, hips and upper limbs all support stability and reduce strain from sudden moves. For knees: thigh muscles + hip musculature.

2. Balance, Coordination & Mobility

Practice balance and agility exercises, like single-leg stands, walking drills, and side-shuffles to build stamina, coordination, and stability, helping reduce the risk of falls and improve quick movements in pickleball.

3. Court-Safety & Equipment

Wear court shoes with good grip and stability, keep the playing area clean and even, and stay hydrated with regular breaks, especially in hot or humid conditions to prevent slips, falls, and heat-related issues.

4. Smart Playing Strategy

If you’re new or returning to pickleball, start gradually by limiting playtime, using proper footwork and smooth strokes to avoid overreaching, and consider playing doubles to reduce movement demands and lower injury risk.

Future Safety Strategies & Trends

The future of pickleball safety — especially for older players — is looking brighter than ever. Thanks to new innovations, playing the game is becoming safer and more enjoyable. 

Upgrades like shock-absorbing courts, ergonomic paddles, and even wearable sensors are helping reduce the risk of falls and muscle strain. There’s also a growing focus on age-specific training programs that build strength, balance, and flexibility, along with health screenings to ensure players are ready to hit the court safely.

Education and coaching also play a huge role — programs like the Pickleball Class at Rockstar Academy, part of the Sports & Performing Arts Academy, teach proper technique and injury prevention in a fun, supportive way. 

With continuous research and better data, the game will keep evolving toward safer, smarter, and more inclusive play for athletes of all ages and skill levels.

Prevent Pickleball Injuries With Rockstar!

Pickleball and seniors has become a beloved sport for its fun, social nature and moderate intensity, but staying safe while playing is essential to enjoying its full benefits. 

Established in 2011, Rockstar Academy has grown across Indonesia, offering professional sports programs that focus not just on skills but also on safety, physical conditioning, and lifelong fitness. 

Its certified coaches emphasize proper warm-up routines, movement techniques, and injury prevention strategies, key elements for older players who want to stay active without the risk of common pickleball injuries.

What sets Rockstar Academy apart is its complete approach: combining world-class training, supportive environments, and expert guidance that adapts to each player’s ability and age. 

Joining Rockstar Academy means joining a community that prioritizes your health, enjoyment, and personal growth helping you play smarter, stay stronger, and enjoy pickleball safely for years to come. 

Plus, we offer a Free Trial Class, so you can experience the excitement of pickleball firsthand and discover how safe, energizing, and rewarding the sport can be!

FAQ

Is pickleball safe for someone over 60?

Yes, for many people it’s very safe and a great way to stay active and social. But if you’re over 60 and just starting or returning, it’s wise to check your bone, joint and heart health, start slowly, warm up properly, and use prevention strategies.

What is the most common pickleball injury?

It’s either a sprain/strain or a fracture due to a fall. The majority of ER visits among older players were for fractures (especially arms from falls) and sprains/strains. 

If I feel a minor strain, can I keep playing?

It’s better to rest and treat the strain (with RICE and possibly physio) and return gradually. Continuing to play with pain may worsen the injury and prolong the recovery.