Pickleball has a reputation as one of the gentler racquet sports — and compared to tennis or squash, it generally is. But "low-impact" doesn't mean "no risk." A few injury patterns show up again and again, and most of them are avoidable with a bit of awareness rather than expensive gear or intense training.
Ankle sprains — the most common one
Quick side-to-side movement, sudden stops, and pivoting near the kitchen line put real lateral stress on the ankle. Rolling an ankle is one of the most frequent pickleball injuries, and it's usually less about fitness and more about footwear and court surface awareness.
Reduce the risk: wear proper court shoes with lateral support rather than running shoes (we covered the difference in our shoe guide), and stay aware of the court surface — indoor courts can have different grip levels than outdoor ones, and a small change in traction is often when rolls happen.
"Pickleball elbow" — the sport's own version of tennis elbow
Repeated gripping and paddle impact, especially from players new to the sport or using a paddle that's too heavy for them, can lead to forearm and elbow strain over time — essentially the same overuse pattern as tennis elbow. It tends to build up gradually rather than happen from a single moment.
Reduce the risk: a properly sized grip and appropriately weighted paddle (see our paddle buying guide) makes a real difference, as does easing into frequency rather than playing daily right out of the gate when you're new.
Achilles and calf strain
Quick bursts toward the net followed by sudden stops load the calf and Achilles more than steady walking or jogging does. This is more common in players returning to sport after time away, or those who skip warming up before jumping straight into fast rallies.
Reduce the risk: a few minutes of light movement and calf stretches before playing goes a long way, particularly if you're coming from a desk job or haven't moved much that day.
Shoulder strain — less common, but worth knowing
Pickleball's underhand serve is generally kinder on the shoulder than tennis's overhead serve, which is part of why the sport suits a wide age range. Shoulder strain still shows up occasionally, usually from repeated overhead smashes or simply playing far more than your shoulder is conditioned for in a short period.
Reduce the risk: build up playing frequency gradually rather than going from occasional to daily overnight, especially if it's been a while since you did any racquet sport.
Falls from overreaching
A lot of pickleball injuries happen from reaching for a ball that's just out of comfortable range rather than letting it go or repositioning first. It's a natural instinct in a competitive rally, but it's also one of the more preventable injury causes.
Reduce the risk: footwork and positioning matter more than raw reach — good players are often the ones who move their feet early rather than stretching at the last second.
The simplest prevention: warm up and know your limits
Most of these come down to the same few things: appropriate footwear, a properly fitted paddle, a short warm-up, and easing into frequency if you're new or returning after time off. None of this requires expensive equipment — just a bit of awareness before you get swept up in a good rally.
If something feels off during or after a session, it's always worth getting it checked properly rather than pushing through — a physio or GP can tell you far more than a blog post can about your specific situation.
Come try a session and ease in at your own pace — book here, we'll help match you to the right level.