Pickleball is exploding—nearly 19.8 million Americans played in 2024—but with that boom comes a not-so-fun trend: injuries are on the rise. For beginners especially, the wrong shoes, heavy paddles, and skipping warm‑ups can turn a fun game into weeks on the sidelines. The good news? With the right gear, prep, and smart play, you can stay on the court (instead of your couch with an ice pack).
How Often Do Beginners Get Hurt? (Reality Check)
Pickleball is low‑impact compared to some sports, but injuries are common, especially for newbies:
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68–69% of players report at least one injury or discomfort each year.
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41% have injuries serious enough to stop play.
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Hot spots: knees (29%), lower legs/feet (27%), shoulders (22%), back (20%), elbows (18%).
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Common culprits: fractures (27%) and sprains (27%).
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And here’s the kicker: pickleball injuries rose 88% between 2020 and 2022.
👉 Translation: if you’re a beginner, your body isn’t yet pickleball‑tuned. That makes gear and prep more important than your dink shot.
Why the Spike? Enthusiasm Meets Inexperience
Doctors warn that while pickleball feels approachable, beginners often jump in with:
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Running shoes (great for jogging, terrible for lateral moves).
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Heavy paddles that strain wrists and elbows.
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Zero warm‑up (because “hey, it’s just pickleball, right?”).
It’s a recipe for sore joints, rolled ankles, and more orthopedic visits than anyone wants.
Gear Up Right: Beginner-Friendly Equipment That Helps
Your gear can literally save your joints. Here’s what to focus on:
Court Shoes (Non‑Negotiable)
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Running shoes? Nope. You need lateral support for quick side‑to‑side movements.
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Court shoes reduce ankle rolls and knee strain.
Paddles
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Go lightweight (<7.5 oz) to reduce arm fatigue.
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A balanced paddle helps you control the ball and avoid tennis elbow.
Braces & Supports
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If you feel wobbly or sore, a knee or ankle brace adds stability.
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Think of it as training wheels for your joints.
Comfort + Protection
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Moisture‑wicking clothes keep you cool.
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Hydration keeps muscles happy.
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For outdoor play: don’t forget sunscreen and sunglasses.
Warm‑Up Over Cool‑Style: Prepping Your Body
Yes, even for beginners.
Before you play (5–10 minutes):
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Arm circles
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Leg swings
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Walking lunges
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Jumping jacks or light jog
After you play:
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Static stretching (hamstrings, quads, shoulders)
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A slow walk to bring heart rate down
And off‑court? Add strength + balance training to keep your body ready for fast feet and quick pivots.
Pain Is Not a Badge of Honor
A study found 2 in 5 players had to pause play due to injury, and 1 in 3 kept playing through pain. Don’t be that player.
Follow RICE (Rest, Ice, Compression, Elevation) for minor tweaks. If pain persists or you suspect a fracture, call a doc.
Rule of thumb: if you wouldn’t ignore the check engine light in your car, don’t ignore pain in your knees.
Quick Beginner Gear-First Checklist ✅
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Proper court shoes (not running shoes).
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Light paddle (<7.5 oz).
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Braces/supports if needed.
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Dynamic warm‑up before play.
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Cool‑down and stretching after.
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Don’t overdo it—build up slowly.
Conclusion: Play Smart, Stay in the Game
Pickleball injuries may be rising, but with the right gear and warm‑up routine, you don’t have to join the stat sheet. Beginners who take it slow, gear up smart, and listen to their bodies set themselves up for more wins (and fewer winces).
So lace up your court shoes, grab that paddle that doesn’t weigh as much as a frying pan, and get out there—safely. And when you’re ready to upgrade, shop smart at JKPickleball.