Pickleball and Padel Injuries

What to Know and How to Stay Safe

Pickleball and Padel have exploded in popularity in recent years, drawing players of all ages thanks to their fun, social, and relatively easy-to-learn nature. However, as participation rises, so do injury rates – particularly among older adults and recreational athletes. Knowing which injuries are most common, what causes them, and how to prevent them can help you stay healthy and on the court.

Who is Getting Injured?

Although people of all ages play Pickleball and Padel, adults over 50 are most frequently injured. Many are either returning to sport after long breaks or new to racquet sports.

According to a 2023 study by the American Academy of Orthopaedic Surgeons (AAOS), Pickleball injuries increased by more than 400% over the past five years, and more than 85% of cases involved players over 50.

American Academy of Orthopaedic Surgeons. (2023). Pickleball Injuries on the Rise in Older Adults. https://www.aaos.org

Younger, competitive players are also at risk – often due to overuse, poor mechanics, or lack of cross-training.

Common Injuries and How They Happen

1. Sprains and Strains

• Injured areas: Ankles, hamstrings, calves, and lower back
• Causes:
  • Quick lateral movements
  • Sudden stops or lunges
  • Poor warm-up or muscle tightness
• Symptoms: Swelling, bruising, sharp or dull pain, difficulty bearing weight.
• Treatment: RICE method (Rest, Ice, Compression, Elevation), physical therapy.
• Prevention: Strength training, agility drills, and consistent warm-ups.

Pickleball players can sprain ankles while pivoting on hard surfaces, while Padel players may strain hamstrings or groins reaching for off-wall shots.

2. Tendonitis (Overuse Injuries)

• Types:
  • Tennis elbow (lateral epicondylitis): inflammation of the outer elbow tendons
  • Rotator cuff tendonitis: inflammation around shoulder tendons
  • Achilles tendonitis: common from explosive pushes off the back foot
• Causes:
  • Repetitive swinging or serving
  • Poor stroke mechanics
  • Playing without rest or cross-training, lack of calf strength
• Symptoms:
  • Localised pain that worsens with movement
  • Tenderness and weakness
  • Gradual onset over days/weeks
• Treatment: Rest, anti-inflammatories, stretching, loading appropriately, bracing.
• Prevention:
  • Equipment appropriate to player’s size and skill
  • Gradual increase in play frequency
  • Stretching and strengthening exercises

Padel’s heavier racket and enclosed court create more strain on elbows and shoulders due to constant volleying and wall rebounds.

3. Fractures and Impact Injuries

• Common fractures:
  • Wrist fractures (FOOSH – “fall on outstretched hand”)
  • Hip fractures, especially in older adults
  • Head trauma or concussions, possible but less common
• Causes:
  • Loss of balance during lateral movement
  • Tripping on uneven surfaces or net posts
  • Poor footwear or court awareness
• Symptoms: Intense pain, deformity, swelling, inability to move affected area
• Treatment: Medical attention immediately, casting or surgical repair
• Prevention:
  • Good balance and reflex training
  • Court shoes with strong grip
  • Avoiding slippery or cracked courts

Falls in pickleball often happen during quick net approaches or backpedalling to reach a lob.

4. Knee Injuries

• Common issues:
  • Meniscus tears: cartilage damage from twisting motions
  • Patellar tendonitis: “jumper’s knee” from repetitive strain
  • ACL strains  less common but serious
• Causes:
  • Rotational forces while changing direction
  • Jumping or hard landings
  • Degenerative joint changes in older adults
• Symptoms: Swelling, clicking or locking, instability, pain with squatting or twisting
• Treatment: Ranges from rest and rehab to surgical repair in severe cases
• Prevention:
  • Leg strength, especially quads and hamstrings
  • Good landing mechanics
  • Avoiding deep squats or twisting on unstable surfaces

Padel’s abrupt directional changes and jumping for overheads can place heavy strain on knees.

How to Avoid Injury

1. Warm Up Properly – Be ready for what you are about to do

Start every session with 5–10 minutes of dynamic movement:

• Arm circles, shoulder rolls
• Walking lunges with torso twists
• Light jogging or jumping jacks
• Side shuffles and knee lifts

2. Strength and Flexibility Training

Target muscle groups that stabilise joints:

• Core: planks, bird-dogs
• Legs: squats, lunges, calf raises
• Shoulders: resistance band rotations
• Balance: single-leg stands, BOSU ball drills

3. Wear Proper Footwear

Use non-marking court shoes made for lateral movement:

• Grippy sole
• Wide base for stability
• Shock-absorbing heel
• Avoid running shoes—they’re made for forward motion only

4. Stay Hydrated and Rested

• Drink water before, during, and after playing
• Take breaks to prevent fatigue-related mistakes
• Ensure 1–2 rest days a week for muscle recovery

5. Listen to Your Body

Don’t ignore:

• Persistent soreness
• Sharp or radiating pain
• Reduced range of motion

Early treatment is key. Use rest and ice and consider seeing a doctor or therapist.

Padel vs. Pickleball: Why the Injury Patterns Differ

Feature	Pickleball	Padel
Court	Open, smaller	Enclosed with walls
Racket	Lightweight paddle	Heavier with no strings
Movements	Short bursts, lateral	More dynamic, multi-directional
Risk areas	Ankles, shoulders, wrists	Elbows, knees, hamstrings

Padel’s enclosed court and heavier racquet increase elbow and shoulder stress, while Pickleball’s frequent pivoting makes ankle sprains and wrist problems more common.

Final Thoughts

Pickleball and Padel are fantastic ways to stay active and social at any age—but don’t let an injury sideline your progress. Whether you’re a weekend warrior or a seasoned player, adopting proper technique, conditioning, and safety habits will keep you in the game for years to come.

Stay safe, stay sharp, and keep swinging—because the best way to stay in the game is to play smart.