Let’s be honest—pickleball might be the most fun way to accidentally hurt yourself.
While it’s easy to assume that injuries only happen from diving for a ball or getting pegged at the kitchen, the truth is a little sneakier: most injuries come from subtle, repeated bad habits in how you swing, move, or hold your paddle.
And they’re on the rise.
- According to the Journal of Sports Medicine and Physical Fitness, the vast majority of pickleball injuries are non-contact, overuse injuries—meaning they come from you, not your opponent.
- Emergency rooms are reporting over 30,000 pickleball injuries a year in the U.S. alone.
- A recent UBS report even predicted that pickleball-related healthcare costs could hit $400 million annually by 2026.
But here’s the good news: most of these injuries are preventable—if you know what to watch out for.
We’ve rounded up the worst offenders when it comes to injury-causing habits, plus how to fix them before they mess with your game—or your joints.
1. Death-Gripping the Paddle
The habit: Holding the paddle in a full squeeze, like you’re clinging to a lifeboat.
The injury: Tennis elbow, wrist tendonitis, and general arm fatigue.
Why it happens: Players think tighter = more control. Spoiler: it doesn’t.
Fix it: Use a relaxed, “handshake” grip—firm enough to control the paddle but soft enough to absorb shock. Think 4/10 on the pressure scale. A relaxed grip also helps your hand react faster at the net.
2. Muscling Your Swings
The habit: Swinging hard with your arm and shoulder, often with a chopping motion.
The injury: Rotator cuff strain, shoulder impingement, and even back pain.
Why it happens: Most beginners skip using their legs and core.
Fix it: Power should come from the ground up. Use your legs and hips to load, and your core to rotate. The arm should guide—not drive—the shot. Want more power? Think smooth, not hard.
3. Reaching Instead of Moving
The habit: Lunging for balls with your arm instead of moving your feet.
The injury: Lower back strain, hamstring pulls, or rolled ankles.
Why it happens: It’s easier to reach than take two extra shuffles—until you fall.
Fix it: Train yourself to move first. Use small, quick steps. Stay low. If it’s out of reach, let it go. One point isn’t worth a six-week sprain.
4. Backpedaling on Overheads
The habit: Running backwards to hit a lob.
The injury: Ankle sprains, concussions, and the infamous “pickleball fall.”
Why it happens: Players panic when lobs go up and don’t know how to reposition.
Fix it: Turn your shoulders and use a crossover step to move backward while watching the ball. Better yet, communicate with your partner so someone with a better angle takes the shot.
5. Paddle Too Low or Off to the Side
The habit: Holding your paddle down at your waist or shaded way over to your backhand.
The injury: Jammed fingers, hand bruises, and face shots (yikes).
Why it happens: Habit, poor training, or trying to favor one side.
Fix it: Keep your paddle centered, chest-high, and tilted slightly backhand. This neutral “ready box” position gives you a split-second edge—and might save your nose.
6. Sliding on Hard Courts Without the Right Shoes
The habit: Wearing running shoes or worn-out sneakers on the court.
The injury: Slips, knee twists, and long-term joint damage.
Why it happens: People assume all athletic shoes are the same. (They’re not.)
Fix it: Invest in actual court shoes with lateral support and non-marking soles. Your ankles will thank you—and so will your partner who’s tired of catching you mid-fall.
7. Skipping Split-Step Timing at the Net
The habit: Standing flat-footed or hopping randomly at the kitchen line.
The injury: Knee strain, ankle tweaks, or getting jammed by fastballs you weren’t ready for.
Why it happens: You’re focused on the ball—not your feet.
Fix it: Time your split step to your opponent’s paddle contact—light hop, land on the balls of your feet, stay balanced. This preps your body to move in any direction without overreaching or twisting awkwardly.
8. Too Much Play, Not Enough Rest
The habit: Playing four days a week with zero recovery.
The injury: Chronic tendonitis, fatigue, micro-tears.
Why it happens: Pickleball is addictive. We get it.
Fix it: Treat your body like a high-performance machine. Rest days are fuel. Add mobility work or yoga. Ice sore joints. Take a day off before your arm begs for it.
9. Ignoring Pain and Playing Through It
The habit: Pushing through wrist, elbow, or knee pain because “it’s not that bad.”
The injury: Making “not that bad” into “six weeks in a brace.”
Why it happens: You don’t want to lose your spot on the court.
Fix it: Respect your body’s signals. Ice early. Tape if needed. Pain is a red flag, not a challenge. See a pro if it lingers.
Play Smart, Play Long
Pickleball may look breezy, but your body knows the truth—every lunge, twist, and awkward reach adds up. The secret to staying on the court long-term isn’t just playing harder. It’s playing smarter.
So here’s your bonus mindset shift: Don’t just train your shots—train your movement. Learn how to warm up properly. Add a few minutes of mobility work after play. Swap one weekly session for drills instead of games. Little habits compound fast.
Because while your paddle might win the point, your body wins the match.
And when your friends are sidelined with elbow braces and ice packs? You’ll still be dinking, driving, and dancing at the kitchen line.
