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Patient Questions  /  Preventing pickleball injuries

Shoulder, Elbow & Hand

How Can I Prevent Pickleball Injuries?

Warm up before you play, build up your playing time slowly, wear court shoes, and don't backpedal for lobs, which is a common cause of falls. Strength and balance training for your legs, shoulders and forearms helps too. Most pickleball injuries are sprains, strains, falls, and overuse pain in the elbow or shoulder.

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Common pickleball injuries

  • Ankle sprains and calf or Achilles strains from quick stops and starts.
  • Falls, often when moving backward, which can lead to wrist or hip injuries.
  • Elbow pain, like tennis elbow, from repeated gripping and hitting.
  • Shoulder pain from serves and overhead shots.
  • Knee pain from lunging and getting low for the ball.

Ways to lower your risk

  • Warm up with a few minutes of walking, side steps, arm circles and easy dinking.
  • Build up slowly. Add games and playing days a little at a time, especially if you're new or coming back after a break.
  • Turn and move back for lobs instead of backpedaling, and let some shots go.
  • Wear court shoes with side-to-side support. Running shoes aren't built for quick sideways moves.
  • Train off the court. Strengthen your legs, hips, shoulders and forearms, and practice balance.
  • Relax your grip between shots, and take breaks and drink water, especially on hot Bakersfield afternoons.

If something starts to hurt

A mild ache that settles by the next day is common. Pain that lasts more than a week or two, or that changes how you play, is worth checking early, before it becomes a long-term problem.

When to see a doctor

Get medical care right away if you have:

  • Chest pain, shortness of breath, or feeling dizzy or faint while playing: call 911
  • A fall with a hit to the head, especially if you take blood thinners or have a headache, confusion or vomiting afterward
  • A wrist, ankle or hip that looks deformed, is badly swollen, or can't take weight after a fall
  • A sudden pop or a feeling of being kicked in the back of the heel or calf

How physical therapy at ARI can help

A physical therapist can treat pickleball injuries and help you get back on the court. They can also check your strength, balance and movement and build a program, matched to how you play, to lower your risk of getting hurt.

At ARI Physical Therapy in Bakersfield, every visit is one-on-one and in person with a licensed physical therapist, and our clinic director, Deepa Konnur, PT, MPT, OCS, is a board-certified Orthopedic Certified Specialist. We accept most private insurance plans and Medicare, and we have staff who speak Spanish and Hindi.

Read our full guide: Sports injury physical therapy →

No referral needed to start. In California, you can see a physical therapist directly for up to 12 visits or 45 days, whichever comes first. Some insurance plans still require a referral for coverage; call us at (661) 282-8584 and we'll help you check.

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Ready to feel better?

Talk to a licensed physical therapist at ARI, one-on-one. Request an evaluation and we'll get back to you, usually within one business day.

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This page is general information, not a diagnosis. If you have symptoms, a licensed clinician should evaluate you.

Clinically reviewed by Deepa Konnur, PT, MPT, OCS, board-certified Orthopedic Certified Specialist · Reviewed October 2026