Most Common Pickleball Injury
Pickleball Injuries: Common Causes and How to Prevent Them
Pickleball is rapidly growing in popularity across Singapore, drawing in players of all ages and fitness levels. As exciting and accessible as the sport is, it's important to recognise that injuries in pickleball are more common than most people realise—particularly among beginners, older adults, and even experienced players. At PickleZoneSG, we believe that enjoying the game safely is just as important as improving your skills.
In this blog, we’ll explore the most common causes of pickleball injuries and how you can stay safe on court during your next session. Whether you're new to the game or an avid player looking to minimise downtime, this guide is for you.
1. Improper Footwork: A Leading Cause of Injury
One of the most common contributors to injury in pickleball is poor footwork. As a fast-paced racquet sport, pickleball demands constant movement, quick changes in direction, and precise positioning. Without proper footwork, players are more likely to misstep, lose balance, or overextend—leading to ankle sprains, trips, or even falls.
Many new players rely heavily on their upper body to reach the ball, forgetting that positioning starts from the ground up. When your feet can’t keep up with your reaction speed, it places unnecessary strain on your joints and muscles.
How to prevent it?
Learning the fundamentals of pickleball footwork is essential. At PickleZoneSG, we offer tailored training programmes for all skill levels. Whether you're just starting out or working towards competitive play, our coaches provide step-by-step guidance to help you move smarter, faster, and safer on court. Investing in professional coaching is not just about playing better—it's about playing longer without injury.
2. Wearing the Wrong Footwear and Apparel
Another common yet easily avoidable cause of pickleball-related injuries is improper apparel—particularly footwear. Wearing the wrong shoes, such as standard running trainers, might seem convenient, but these shoes typically lack the lateral support, stability, and grip needed for the demands of a court sport like pickleball.
Without the right support, you’re at a higher risk of twisting your ankle, slipping on court, or developing longer-term issues such as shin splints or knee strain.
The solution?
Invest in a proper pair of pickleball shoes or tennis shoes, which are specifically designed for side-to-side movements, grip, and balance. While they may cost more upfront, they’re a smart investment for injury prevention and performance enhancement.
Looking for quality gear in Singapore? Visit our trusted retail partner SportShopSG, where the staff have expert knowledge of court sports footwear. Whether you're a beginner or a seasoned player, they’ll help you find the perfect pair based on your playing style and movement patterns.
Beyond shoes, don’t underestimate the importance of wearing the right shorts or activewear. Lightweight, breathable, and flexible clothing can drastically improve your range of motion, keeping you comfortable and injury-free throughout your session.
3. Skipping Warm-Ups and Cool-Downs
It’s tempting to jump straight into a game, especially when court time is limited. However, skipping your warm-up and cool-down is one of the quickest ways to invite injury—especially for older players or those recovering from previous injuries.
Cold muscles and tight joints are far more prone to strains, pulls, or tears. A proper warm-up boosts blood circulation, elevates your heart rate gradually, and prepares your body for the intensity of play. Likewise, cooling down after a game helps your body transition into recovery mode, reducing muscle soreness and improving flexibility over time.
Here’s what you should do:
Warm-up: 5–10 minutes of light cardio (e.g., jogging or dynamic stretches like leg swings and arm circles).
Cool-down: Gentle movements followed by static stretching, targeting major muscle groups such as hamstrings, calves, and shoulders.
At PickleZoneSG, we incorporate structured warm-up and cool-down routines into all our group and private training sessions to instil safe and effective habits from the start.
Play Safe, Play Smart: Injury Prevention Starts with You
Injuries in pickleball can occur at any level of play—but with the right habits and resources, they are largely preventable. By prioritising:
Proper footwork techniques
Suitable footwear and attire
Consistent warm-up and cool-down routines
You can protect your body and extend your time on court.
Whether you’re just picking up a paddle or already rallying competitively, PickleZoneSG is here to support your journey. Our expert coaches, structured programmes, and inclusive community make it easier than ever to train safely and enjoyably. And when it comes to gearing up, SportShopSG ensures you’ve got the equipment you need to move with confidence.
Visit picklezone.sg to explore our training options and start playing pickleball the right way.
