Pickleball Requires Proper Preparation to Avoid Injuries

Mayo Clinic expert shares tips on stretching, equipment, and form to stay safe while playing the growing sport

Mar. 28, 2026 at 9:40pm

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As pickleball's popularity continues to rise, a Mayo Clinic orthopedic surgeon is warning players to focus on the "three Ps" - proper stretching, proper equipment, and proper form - to avoid common injuries like tendinitis and traumatic falls. The doctor explains that rushing into pickleball without preparation can lead to upper or lower body overuse injuries as well as serious traumatic injuries, especially for older players at risk of osteoporosis. Proper conditioning and technique are key to safely enjoying this fast-paced racket sport.

Why it matters

Pickleball has exploded in popularity in recent years, becoming a favorite recreational activity for people of all ages. However, the rapid growth of the sport has led to an increase in preventable injuries, especially among casual players who don't take the time to properly prepare their bodies. Raising awareness about injury prevention strategies is important to ensure pickleball remains a safe and enjoyable activity for the community.

The details

According to the Mayo Clinic expert, the two main types of pickleball injuries are traumatic injuries from falls and overuse injuries like tendinitis. Improper body mechanics, lack of conditioning, and playing too frequently without rest can all contribute to these issues. The doctor recommends a thorough warm-up focusing on stretching the major muscle groups, using the right equipment for your individual needs, and taking lessons to learn proper pickleball technique. This preparation is especially crucial for older adults who may have underlying conditions like osteoporosis that increase their risk of serious injury from a fall.

  • Pickleball's popularity has been growing in recent years and the sport has even started appearing on TV.

The players

Sanj Kakar, M.D.

An orthopedic surgeon at the Mayo Clinic in Rochester, Minnesota who specializes in treating pickleball-related injuries.

Mayo Clinic

A nonprofit organization committed to clinical practice, education, and research, providing expert health advice through its Mayo Clinic Q&A column.

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What they’re saying

“I know from my patients and personal experience that pickleball is fun. I also know from my patients and myself that rushing into pickleball or any sport without focusing on the 'three Ps' — proper stretching, proper equipment and proper form — puts you at risk for injury.”

— Sanj Kakar, M.D., Orthopedic Surgeon, Mayo Clinic

What’s next

Experts recommend that new pickleball players consult with a physical therapist or certified instructor to develop a personalized training program focused on injury prevention through proper stretching, equipment selection, and technique development.

The takeaway

As pickleball continues to grow in popularity, it's crucial for players of all ages and skill levels to prioritize injury prevention strategies. By taking the time to properly prepare the body and learn the sport, pickleball enthusiasts can safely enjoy this fast-paced and social activity for years to come.