“I Just Stepped Funny…”: The Most Common Pickleball Injury (and What It Teaches Us)

The Question: What is the Common Pickleball Injury? It was a breezy Tuesday morning in Plymouth. The nets were up, paddles out, and Margaret—62, recently retired, and newly obsessed with pickleball—was already two games in. Her backhand had improved. She’d found her doubles groove. Life on the court felt good.

Until it didn’t.

Mid-rally, she lunged for a dink just a step too wide. Her foot rolled, her ankle gave way, and she went down hard—not with a dramatic cry, but a stunned “Oof…” followed by silence.

What happened next was classic pickleball. Two fellow players rushed over. Someone offered a water bottle as a footrest. The match paused, replaced by concern, support, and shared stories of similar stumbles. It wasn’t the end of the world—but it was a lesson.

🥴 So, What Is the Most Common Injury in Pickleball?

If you’ve been playing for a while, you’ve either seen it or felt it yourself. The culprit?
The dreaded ankle sprain.

And it usually goes something like this:

• You’re chasing a shot that didn’t look that far away…
• You pivot, plant, or lunge just slightly wrong…
• Pop. Roll. Down you go.

Ankle injuries top the list in pickleball because the court is compact, fast-paced, and full of sudden, sideways motion—especially at the net. Add in hard surfaces, quick feet, and the fact that most players don’t stretch as much as they should… and it’s no surprise our ankles sometimes wave the white flag.

🧠 But It’s Not Just Ankles: The Other Sneaky Pickleball Injuries

Here’s what we see most often on UK courts, especially for players 40+:

• Wrist sprains or fractures
  You trip or slip and instinctively reach out to break your fall.
• Rotator cuff strains
  All those flicks, serves, and overheads can wear down shoulder stability if you’re not careful.
• Achilles tendon trouble
  Sudden sprints? Check. Quick stops? Double check. The Achilles doesn’t always love our enthusiasm.
• Knee tweaks
  Especially when players twist on a planted foot or overextend for a lob.

None of these are unique to pickleball—but because of the way the game moves, they’re more common than most folks expect.

🛡️ What We’ve Learned at Dink Quest: Prevention of Common Pickleball Injury Starts With Awareness

We’ve spoken with dozens of UK players—from beginners to club organisers—and there’s a theme:
Most pickleball injuries come not from bad luck, but from rushing, skipping warm-ups, or ignoring warning signs.

So here’s our not-so-secret Dink Quest prevention checklist:

🥿 Court Shoes Only – Trainers Don’t Cut It

Let’s get straight to it—your shoes matter more than your paddle when it comes to staying injury-free. Standard gym trainers or running shoes are built for forward motion, not the sharp side-to-side steps that pickleball demands. Without proper lateral support, your feet are more likely to roll or slip when you pivot or change direction quickly—which is how most ankle sprains happen. Court shoes (like those made for badminton, squash or tennis) have grippy soles, reinforced sides, and a lower centre of gravity to keep you stable during dynamic movement. So before you even hit a serve, ask yourself: are your shoes helping or hurting your game?

⏱ Warm Up Like It Matters – It’s Not Just a Suggestion

Pickleball might look easy when you’re watching from the side, but it sneaks up on your joints fast once you’re in the thick of a game. A proper warm-up isn’t just about getting your heart rate up—it’s about waking up your muscles, activating your reflexes, and prepping your body for quick lateral moves, short sprints, and reactive volleys. Ten minutes of dynamic stretches, light jogging, shoulder rolls, and side shuffles can prevent tight calves, pulled hamstrings, and stiff backs. It’s simple, it works, and it’s the difference between feeling ready… and reaching for the ice pack by game two.

🏋️‍♂️ Build Strength Off the Court – Don’t Just Rely on the Game

Playing regularly will boost your general fitness, no doubt. But if you really want to stay strong, agile, and injury-resistant, what you do off the court matters just as much as your gameplay. Core stability, leg strength, shoulder mobility, and balance are key to moving well and avoiding common injuries. You don’t need to spend hours at the gym—a few squats, planks, resistance band exercises, and balance drills done consistently each week can make a huge difference. Especially as we age, building strength helps you react faster, move smarter, and stay on your feet longer—literally and figuratively.

🏓 Play Within Your Limits – Save the Hero Shot for Another Day

There’s a time and place for wild lunges and desperate saves… but most of the time, it’s not worth it. Pushing too hard to return a ball just out of reach—especially if you’re already off-balance—is one of the most common ways players hurt themselves. Good players know when to go all in and when to let a point go. It’s not weakness—it’s smart strategy. Playing within your limits also means knowing when to rest, when to hydrate, and when to say, “I’m subbing out for a game.” You’re no less of a player for protecting your body—you’re just a smarter one.

🧘 Stretch After Matches – Recovery is Part of the Game

Let’s be honest, most of us finish a match, grab a drink, and head straight home or to the pub. But if you really want to feel good tomorrow and still move freely by the weekend, take five minutes post-match to stretch. Focus on your calves, hamstrings, quads, lower back, shoulders, and wrists—anywhere that took the brunt of the movement. Stretching helps your muscles recover, reduces soreness, and keeps you more mobile for the next session. Add in some deep breathing or slow walking, and you’ll walk off the court with more energy—not just in your legs, but in your entire body.

🏓🇬🇧 At Dink Quest, we believe great pickleball isn’t just about flashy shots—it’s about playing smart, staying healthy, and showing up game after game. These aren’t elite tips—they’re everyday wins. Share them at your next club night, and let’s keep the UK moving, dinking, and smiling.

None of this needs to be complicated. It just needs to be consistent.

💬 Final Thoughts: You’re Not Fragile—You’re Just Getting Smarter.

Margaret? She’s back on court. Took a few weeks, a borrowed ankle brace, and some laughs about becoming “that story,” but she’s playing smarter now. Warming up. Choosing positioning over lunging. Still smiling. Still dinking.

And that’s the takeaway: Pickleball doesn’t have to hurt. With a little care and some shared wisdom, you can play longer, move better, and stay injury-free for years to come.

At Dink Quest, we’re not just about technique and tournaments. We’re about playing with joy—and playing for life.

🏓🇬🇧 Want more real talk about injuries, gear, and smart training?
Stick with Dink Quest—where UK pickleball gets personal, practical, and properly fun.

👀 Enjoyed this read? Fancy levelling up your game even more? Keep reading Dink Quest for the best pickleball tips, drills, and news in the UK!

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Author: Dink Quest

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