How to Avoid Pickleball Injuries (and Stay in the Game Longer) – Strength Training for Over 40s

Racket Sports - Pickleball

Pickleball has exploded in popularity over the past few years.  It’s fun, competitive, social, and for many people, it feels more approachable than tennis or squash.That’s exactly why it’s attracted so many new players, particularly adults in their 40s, 50s and beyond who are looking for exercise for over 50s that's both enjoyable and social.

But alongside that rise in popularity, there’s been another increase: pickleball injuries.

In my own Pilates classes, I’ve seen a noticeable rise in clients arriving with pickleball-related problems - including fractured metatarsals, knee sprains, and classic tennis elbow.  Similar issues are also common in padel, tennis and squash players, especially those returning to sport later in life.

What’s striking is that none of these people felt they were “overdoing it.”They were simply playing, enjoying themselves, and suddenly they were injured - often leading to chronic back pain and mobility issues that could have been prevented.

The good news is that many pickleball and racket sport injuries are preventable.  With the right preparation, strength training for older adults and recovery strategies, you can keep playing, keep improving, and avoid weeks (or months) on the sidelines.

Why Pickleball (and Other Racket Sports) Carry an Injury Risk for the Over 40s

Pickleball might look like a gentler version of tennis, but it places very real demands on the body – especially if you're new to exercise, or in your 40s and beyond returning to sport after a break.

Like padel, tennis and squash, it involves:

• Sudden changes of direction

• Quick bursts of acceleration and stopping

• Lunging, squatting, twisting and reaching

• Repetitive arm and shoulder movements

This stop-start, reactive nature makes racket sports deceptively demanding, particularly if your body isn’t conditioned for that type of load.

If you haven’t played similar sports for a while, or if most of your week is spent sitting at a desk, your joints, tendons and muscles may simply not be prepared.  That’s when overload and injury tend to creep in, making it harder to move without pain in daily life.

The Most Common Pickleball Injuries (and What Causes Them)

According to recent reports (including coverage from ESPN), the most common pickleball injuries include:

• Foot, ankle and wrist fractures – often from falls or stumbles

• Knee sprains and meniscus issues – linked to twisting and quick directional changes

• Tennis elbow – from repetitive paddle or racket use

• Overuse strains – especially in the shoulders, hips and lower back (a common source of back pain)

These are not just statistics, they’re injuries I see regularly in real people who want to stay active, capable and confident as part of their healthy ageing journey.

Why These Injuries Happen (Especially in Older Adults)

Across pickleball, padel, tennis and squash, injuries usually occur when:

• Players skip a proper warm-up

• Joints and tendons aren’t conditioned for explosive movement

• There’s little or no strength training for over 40s alongside the sport

• Mobility and balance are overlooked

• Recovery is ignored in favour of “just one more game”

• Pre-existing conditions like arthritis aren’t accommodated (making workout with arthritis modifications essential).

In short: the sport is enjoyable, but the body hasn’t been prepared for it.

How to Protect Yourself and Keep Playing: Strength Training and Movement Strategies

If you love pickleball (or any racket sport), here are some simple, effective ways to reduce your risk of injury and support healthy ageing fitness:

1.     Warm up dynamically before every matchThink joint circles, gentle jogging, side steps, shoulder and thoracic mobility drills.  Essentially mimicking them movements you might be using whilst playing.  This is crucial back and joint pain and muscle strain prevention.

2.     Include strength training for your hips, glutes and core Strength training for older adults doesn't need to be complicated or high-impact. Low impact strength work gives you the stability and power to lunge, rotate, and change direction safely, and takes stress off your knees and lower back. This is one of the most important ways to get stronger as you age.

3.     Work on balance and mobility Better balance reduces falls and stumbles, while mobility allows your joints move through a safe, controlled range.  This is especially important for over 40 fitness and helps you move without pain both on and off the court.

4.     Build up gradually Avoid jumping straight into playing multiple days in a row if your body isn’t used to it. This is essential advice for any workout for beginners over 40.  Increase volume and intensity over time. 

5.     Listen to niggles early Small aches are your body’s early warning system.  Address them early rather than pushing through and risking a more serious injury (which will take you out of the game for far longer usually!).None of these strategies are complicated, but together, they can make the difference between playing for years or being forced to stop. 

Strength Training for Over 50s: How to Keep Playing Pickleball Without Injury

Pickleball, padel, tennis and squash are fantastic sports for fitness, fun and social connection, especially as we get older.  They're an excellent part of any over 40 fitness routine.

But like any sport, your body needs to be prepared for the demands you’re placing on it.  How to get stronger as you age isn't about training harder – it's about training smarter.

A small, consistent investment in strength training, mobility work, and recovery goes a very long way in keeping you active, pain-free and confident on court.  This approach to healthy ageing means you can enjoy the sports you love for decades to come.

If you’d like ideas for a simple 10-minute warm-up routine designed specifically for racket sports, you can find one here: Racket Sport Warm-up

Need Help?

If you’re unsure what you need for your body, I can help you create a plan that feels manageable, supportive, and tailored to your needs. Click here to book a free consultation call, and we’ll talk through your pain, your goals, and the best way to move forward with confidence.