Pickleball Injuries and How to Reduce the Chance of Injury

Pickleball is exploding in popularity—and for good reason. It’s fast, social, competitive, and accessible to all ages. But with that surge in play comes an increase in injuries. While it may not be as contact-heavy as football or as high-impact as running marathons, pickleball still requires explosive movement, sharp pivots, and hours on your feet. That combination can stress muscles, joints, and tendons if you’re not prepared.

In this guide, we’ll break down the most common pickleball injuries, why they happen, and—most importantly—how to prevent them. Whether you’re shopping for pickleball shoes for men, researching the best pickleball shoes for women, or just want to keep your game injury-free, this deep dive will give you the tools you need to stay healthy on and off the court.

Why Pickleball Injuries Are Rising

A Game Built on Quick Bursts

Pickleball requires constant lateral movement, rapid acceleration, and abrupt stops. Unlike running in a straight line, the stop-start nature of the sport places unique strain on joints, muscles, and connective tissue.

The Boom in Participation

According to the Sports & Fitness Industry Association, pickleball is the fastest-growing sport in the U.S. With millions of new players—many coming from sedentary lifestyles or sports with different movement patterns—the risk of injury increases. People often underestimate the physical demands until their body reminds them otherwise.

Footwear Mismatch

One of the most overlooked causes of injury? Shoes. Many beginners step onto the court in running sneakers, cross-trainers, or even walking shoes. These options aren’t designed for lateral stability, grip, or explosive push-offs. The result: rolled ankles, plantar fasciitis, shin splints, or worse. Investing in the right pickleball shoes isn’t just about performance—it’s injury reduction.

The Most Common Pickleball Injuries

Let’s dig into the injuries we see most often in pickleball players, what causes them, and the red flags to watch for.

1. Plantar Fasciitis

What it is: Inflammation of the plantar fascia, the thick band of tissue running across the bottom of your foot.
Symptoms: Heel pain, especially with the first steps in the morning or after sitting.
Cause in pickleball: Repetitive jumping, sudden movements, and poor arch support. Wearing non-specialized shoes is a major culprit.

2. Achilles Tendinitis

What it is: Overuse of the tendon connecting calf muscles to the heel bone.
Symptoms: Pain and stiffness in the back of the heel, worse during or after play.
Cause in pickleball: Frequent sprinting and stopping, often in shoes without proper cushioning.

3. Ankle Sprains

What it is: Stretching or tearing of ligaments in the ankle.
Symptoms: Swelling, bruising, pain with weight-bearing.
Cause in pickleball: Quick lateral shuffles without proper shoe traction or ankle stability.

4. Knee Pain (Meniscus & Patellar Issues)

What it is: Irritation, inflammation, or tears in the meniscus or patellar tendon.
Symptoms: Swelling, stiffness, clicking, or pain climbing stairs.
Cause in pickleball: Repeated twisting motions and sudden directional changes.

5. Pickleball Elbow (Similar to Tennis Elbow)

What it is: Lateral epicondylitis—irritation of tendons in the forearm.
Symptoms: Pain when gripping or swinging.
Cause in pickleball: Repetitive paddle swings with improper technique or weak wrist/forearm muscles.

6. Shoulder Strain

What it is: Overuse or impingement of the rotator cuff muscles.
Symptoms: Pain when lifting your arm or reaching overhead.
Cause in pickleball: Aggressive overhead smashes or poor swing mechanics.

7. Lower Back Strain

What it is: Muscle or ligament strain in the lumbar spine.
Symptoms: Pain, stiffness, reduced mobility.
Cause in pickleball: Constant bending, lunging, and rotational movements without core stability.

Why Shoes Matter More Than You Think

The wrong shoes are like bringing a butter knife to a sword fight. Sure, you can play, but the risk is sky-high.

Running Shoes vs. Pickleball Shoes

Running shoes are designed for forward motion. Their soft, cushioned soles absorb impact but lack lateral stability. On the pickleball court, they can actually increase your risk of ankle rolls and plantar fasciitis.
Pickleball shoes, like the DAPS DESI Low and DAPS DESI Mid, are engineered specifically for side-to-side movement, explosive push-offs, and grip that keeps you stable without sticking too much to the court.

What to Look for in Pickleball Shoes

Lateral Support: Reinforced sides to keep your foot from sliding.
Cushioning: Shock absorption to reduce strain on heels and arches.
Grip: A herringbone outsole for optimal traction without excess stickiness.
Durability: Outsoles built for indoor and outdoor court surfaces.
Fit Options: Availability of pickleball shoes for men and pickleball shoes for women, designed for different foot shapes and biomechanics.

Injury Reduction Strategies Beyond Shoes

While footwear is the foundation, a full prevention plan covers your warm-up, recovery, and conditioning.

1. Warm Up Like You Mean It

Dynamic stretching (leg swings, arm circles) prepares muscles for movement.
Short sprints and shuffles mimic game patterns.
Skip the old-school static stretch before play—it can reduce performance and doesn’t prevent injury.

2. Build Strength Off the Court

Leg strength: Squats, lunges, and calf raises help absorb shock and support quick movements.
Core strength: Planks, Russian twists, and medicine ball throws stabilize your spine.
Upper body: Resistance band work for shoulders and forearms reduces overuse injuries like pickleball elbow.

3. Improve Mobility and Flexibility

Tight muscles increase strain. Daily stretching of calves, hamstrings, and shoulders can dramatically reduce overuse injuries.

4. Manage Load and Recovery

Avoid playing five days in a row if you’re new to the sport.
Use recovery tools: foam rollers, massage guns, and ice packs.
Sleep is your most underrated recovery weapon—aim for 7–9 hours.

5. Technique and Coaching

Poor mechanics equal poor outcomes. Consider a few lessons to refine footwork and paddle technique. Cleaner swings and more efficient movement reduce strain.

How to Reduce Specific Injury Risks

Preventing Plantar Fasciitis

Wear supportive pickleball shoes with proper arch support.
Stretch calves and plantar fascia before and after play.
Use orthotic inserts if you have flat feet or chronic heel pain.

Avoiding Ankle Sprains

Choose shoes with a stable base and firm heel counter.
Do balance drills (single-leg stands, wobble board exercises).
Consider mid-height shoes like the DAPS DESI Mid for extra ankle security.

Protecting Knees

Strengthen quads, hamstrings, and glutes.
Don’t play through swelling—rest and ice instead.
Land softly when jumping, using knees as shock absorbers.

Reducing Elbow and Shoulder Strain

Strengthen forearm and rotator cuff muscles with resistance bands.
Use proper paddle grip size—too small increases strain.
Mix up shots to avoid repetitive stress.

Gender-Specific Considerations

Pickleball Shoes for Men

Men often need shoes with broader bases and more robust midsoles to handle higher body mass and explosive power. The DAPS DESI Low provides agility for aggressive movers, while the DESI Mid gives added ankle support for players who value stability.

Pickleball Shoes for Women

Women’s feet are typically narrower with different arch structures. Properly designed pickleball shoes for women should accommodate these biomechanics to reduce risk of plantar fasciitis, shin splints, or knee tracking issues. Shoes like the DAPS DESI Low Women’s blend lightweight construction with stability engineered for women’s foot anatomy.

The Bigger Picture: Longevity in Pickleball

If you want pickleball to be a lifelong sport—not a seasonal fling—you need to protect your body. Injuries aren’t just painful; they sideline you, disrupt training, and sap your confidence.

Shoes are your first line of defense.
Conditioning is your insurance policy.
Recovery is your long game.

Players who commit to all three reduce injury risk dramatically and improve their performance in the process.

Why DAPS Is the Pickleball Player’s Choice

DAPS didn’t repurpose tennis or running shoes—we built footwear from the ground up for pickleball.

Performance-first design: Tested by biomechanics labs and competitive players.
Injury-reducing construction: Stability for lateral movements, shock absorption for heels and arches, and durable outsoles for any court.
Options for everyone: Whether you’re searching for the best pickleball shoes for men or the most supportive pickleball shoes for women, DAPS delivers.

With DAPS, you’re not just buying shoes—you’re investing in your ability to play longer, harder, and injury-free.

Conclusion

Pickleball is one of the most addictive, rewarding sports you can play—but it’s not injury-proof. The good news? With smart preparation, the right gear, and attention to recovery, you can avoid the most common pitfalls.

Start with the foundation: your shoes. Choose pickleball shoes engineered for the game, not for jogging or gym workouts. Strengthen your body off the court, warm up like you mean it, and listen to the signals your body sends.

Pickleball injuries don’t have to be part of your story. With DAPS on your feet, you’ll reduce the chance of injury and maximize your performance—so you can play the game you love for years to come.