Pickleball is easy on the body compared with many sports, but like any sport, injuries happen. These habits help you keep playing.
This is general information, not medical advice. If you have pain or an injury, see a doctor or physio.
Video: Five warm-up exercises for pickleball, from a physical therapist (YouTube)
Common pickleball injuries
| Injury | Common cause | Habit that helps |
|---|---|---|
| Ankle sprains | Quick side-to-side movement | Court shoes with lateral support |
| Calf and Achilles strains | Sudden stops and starts | A proper warm-up |
| Elbow and wrist strain | Repetitive swings, gripping too hard | Relaxed grip, a grip size that fits |
| Shoulder strain | Overhead shots | Warm up your shoulders |
| Falls | Backpedalling for a lob | Turn sideways and shuffle back |
Habits that help
- Warm up: 5–10 minutes of light movement, side steps and gentle dinking before games.
- Wear court shoes with lateral support, not running shoes.
- Don't backpedal: turn sideways and shuffle back for lobs, or let your partner take it.
- Relax your grip: hold the paddle firmly but not tightly. A grip that fits your hand makes this easier.
- Build up gradually: add more sessions over time rather than all at once.
- Hydrate and rest, especially on hot outdoor courts.
Does your paddle matter?
The right paddle won't prevent injuries, but one that suits you can make play more comfortable. A grip that fits stops you over-squeezing, and a light-swinging, mid-balanced paddle is easier to swing through long sessions. SHEGO paddles are sporting equipment, not medical devices.
Quick answers
What is the most common pickleball injury?
Ankle sprains and strains from quick side-to-side movement are among the most common, along with falls from backpedalling.
How do I avoid injury playing pickleball?
Warm up, wear court shoes, avoid backpedalling, relax your grip and build up your playing time gradually.
