Ankle sprains are the most common pickleball injury, thanks to the sport’s quick lateral movements and sudden changes in direction. One minute you're dashing to the net for a drop shot, and the next, you’re hobbling off the court. The telltale signs are pain, swelling, and bruising around the ankle.

To keep your ankles robust, invest in a pair of good court shoes that offer ample support and grip. Regularly perform ankle-strengthening exercises, and don’t forget to warm up with dynamic stretches before you start playing. Staying vigilant about where you place your feet, especially around the tricky non-volley zone line, can save you a lot of pain.

Your knees take a beating with all the pivoting, jumping, and abrupt stops in pickleball. The most severe of these injuries often involve the ACL or meniscus, leading to pain, swelling, and instability.

Strengthening the muscles around your knees can provide better support. Exercises targeting the quadriceps, hamstrings, and calves are particularly beneficial. Additionally, practicing proper footwork and avoiding sudden, jarring movements can help keep your knees in top condition.

Those powerful overhead smashes can put a lot of strain on your shoulders, particularly the rotator cuff. Improper technique and overuse can lead to strains or tendonitis, characterized by pain, weakness, and a reduced range of motion.

To prevent shoulder injuries, focus on building shoulder strength and flexibility. Engage in exercises that target the rotator cuff muscles and shoulder girdle. Learning and maintaining proper technique for overhead shots is also crucial—consider taking lessons from a certified instructor if you're unsure about your form.

Lateral epicondylitis, or tennis elbow, is another common pickleball injury. Repetitive backhand shots can overuse the forearm muscles, causing pain and tenderness on the outside of the elbow.

Strengthening your forearm muscles and ensuring proper technique during shots can significantly reduce the risk of tennis elbow. Regularly stretching your forearm muscles and using an elbow brace if you start feeling any discomfort can also be helpful.

The repetitive nature of hitting the ball in pickleball can lead to wrist strains or sprains. Pain, swelling, and difficulty moving the wrist are common symptoms.

Wrist injuries can be prevented by performing wrist-strengthening exercises and ensuring that you’re not over-gripping the paddle. Using a wrist support can also provide additional stability during play.

The twisting, bending, and reaching movements in pickleball can sometimes lead to back pain, particularly if you have pre-existing issues or poor posture.

Strengthening your core muscles and maintaining good posture during play can help prevent back pain. Incorporating regular stretching, yoga, or Pilates into your routine can enhance your flexibility and reduce the risk of back strain