Pickleball : Risks, Prevention & Strength.
- 1 hour ago
- 3 min read
Pickleball participation has surged. Injury rates have surged with it.
Recent sports science research shows a clear pattern. Most injuries affect active adults over 50. Many are fit, active, and exercise regularly.
If you play tennis, golf, run, or train in the gym, this applies directly to you.
What the Research Shows
A large 2025 sports medicine study analysing US emergency department data found:
Injuries increased more than tenfold over the past decade.
The average injured player age was about 67.
About 70 percent of injuries involved the musculoskeletal system.
Falls caused the majority of serious injuries.
A second 2025 epidemiology study of recreational players reported:
About one in three players reported an injury in the past year.
Upper limb injuries accounted for about 45 percent.
Lower limb injuries accounted for about 42 percent.
The Most Common Injuries
Falls and fractures: This is the biggest risk. Wrist fractures lead the list. Hip and shoulder injuries follow. Most occur when players lose balance during quick directional changes.
Calf and Achilles strains: Sudden lunging movements create high load on the calf complex. Many injuries occur in players who start playing without a proper warm up.
Knee sprains and meniscus irritation: Repeated lateral shuffling stresses the knee joint. This risk increases in players with previous knee problems.
Shoulder and elbow overload: Frequent overhead shots and repeated gripping lead to rotator cuff irritation and tennis elbow type symptoms.
Why Active Adults Get Injured
Most injuries do not occur because of poor fitness. They occur because of poor movement preparation.
Common risk factors include:
Reduced balance and reaction speed.
Tight calves and stiff ankles.
Weak glute and hip stabiliser muscles.
Lack of lateral movement training.
Hard playing surfaces.
Note: General fitness alone does not prepare you for fast sideways movement.
How You Reduce Your Injury Risk
Research points to simple steps.
Warm up before every game Spend five to eight minutes preparing your body. Focus on:
Calf raises.
Bodyweight squats.
Lateral band walks.
Short side to side shuffles.
Train your balance Balance training reduces fall risk. Effective drills include:
Single leg standing.
Eyes closed balance.
Simple agility ladder work.
Strengthen hips and calves These muscles protect you during rapid stops and direction changes. Key exercises:
Step ups.
Lunges.
Calf raises.
Side lying hip lifts.
Improve ankle mobility Limited ankle movement increases fall risk. Daily calf stretching helps.
A Simple Rule for Recreational Athletes
If your exercise routine involves only straight line movement such as walking, cycling, or gym machines, your injury risk rises when you start court sports. Your body needs regular exposure to lateral movement and reaction training.
Pickleball remains an excellent lifelong sport. It supports cardiovascular health, coordination, and social connection. Targeted preparation protects you. It also improves your speed, confidence, and enjoyment on court.
See our warm-up guide : here References
-Yu J, et al. Increasing Incidence of Pickleball Injuries Presenting to US Emergency Departments. Orthopaedic Journal of Sports Medicine. 2025.
-Wang J, et al. Injury Risk and Epidemiology of Pickleball Players. Frontiers in Public Health. 2025.
-USA Pickleball Association Sports Science and Injury Surveillance Reports. 2023 to 2024.
Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.
Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.
Yours in Health,
Dr's Mark & Julie
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