Preparing for Pickleball: Injury Prevention Strategies for the 2025 U.S. Open and Beyond

Pickleball has exploded in popularity, especially among adults over 50. As the 2025 U.S. Open Pickleball Championships kick off later this month in East Naples, it's the perfect time to focus on how players can protect their bodies and enjoy this dynamic sport safely.

Diana Young, a board-certified orthopedic surgeon with the Lee Health Orthopedics Institute, says players frequently experience several types of injuries due to pickleball’s quick movements and repetitive motions. 

“There are a lot of quick stops and starts in pickleball, along with lunging and twisting movements,” she notes. “When we’re younger, our bodies are more flexible, so these movements are easier and less of a strain. But as we age toward our middle years and beyond, our muscles aren’t as strong and flexible, which can affect coordination, stability, and balance.”

Dr. Young says that although pickleball is considered a low-impact sport, it can still exact a physical toll, as evidenced by the growing number of patients who hobble into her practice for treatment and care. 

About 19,000 pickleball injuries occur every year, with 90 percent of them affecting people aged 50 or older. The most common pickleball injuries are:

• Achilles tendinitis/tendon ruptures
• Rotator cuff injuries/shoulder impingements
• Tennis/golfer's elbow (lateral/medial epicondylitis)
• Knee sprains and meniscus tears
• Wrist strains and fractures (particularly from falls)

"Many players rush straight into games without a proper warm-up," Dr. Young notes. "This is especially dangerous for weekend warriors who might play intensely once a week. Your body needs time to transition from a resting state to an active one.”

To avoid injuries, she advises a 10-to-15-minute warm-up with dynamic stretches like arm circles and leg swings, and light cardio such as jogging in place, before you even think about picking up a paddle. 

“The goal is to increase blood flow and prepare your muscles for the activity,” Dr. Young says. “A proactive approach combining stretching, conditioning, and consistent activity can significantly reduce your injury risk—and may even improve your game performance.”

The essential pickleball warm-up program

• Pre-play warm-up (10 to 15 minutes)
• Cardiovascular warm-up (5 minutes)
• Light jogging or brisk walking around the court
• Side shuffles mimicking pickleball movements
• High knees and butt kicks to increase heart rate
• Dynamic stretching (5 to 10 minutes)
• Arm circles (forward and backward) for shoulders
• Walking lunges with torso rotation for hips and core
• Leg swings (forward/backward and side-to-side) for hips
• Ankle rotations and calf raises for lower legs
• Wrist rotations and finger stretches for hands

Source: American Physical Therapy Association. (2023).

"Recovery is just as important as preparation," Dr. Young adds. "The day after intense play should include gentle movement – what we call active recovery – rather than complete rest. This promotes blood flow to healing tissues without adding stress. Something as simple as a 20-minute walk can make a significant difference in recovery time, especially for players over 60."

Special considerations for senior players

For the 60 percent of players who are 55 or older, and especially the 33.7 percent who are 65 and over, Dr. Young recommends additional precautions:

• Begin with shorter play sessions and gradually increase duration
• Consider playing doubles to reduce court coverage demands
• Pay extra attention to proper footwear with good ankle support
• Focus on fall prevention exercises to improve balance
• Allow for longer recovery time between intense play sessions

"Many pickleball injuries I see in my practice could have been prevented with proper preparation," notes Dr. Young. "Just 10 to 15 minutes of warm-up before play and consistent strength training can dramatically reduce your injury risk."

Dr. Young also points out an often-overlooked aspect of injury prevention: paddle selection.

"Paddle selection matters tremendously, particularly for players with existing joint issues. A lighter paddle with a larger grip size can significantly reduce the strain on wrists and elbows,” she says. “Players should experiment with different paddle weights and grip sizes before investing in equipment."

When to seek medical attention

Dr. Young advises players to watch for these warning signs that indicate it's time to consult a healthcare professional:

• Pain that persists for more than 1-2 weeks
• Swelling that doesn't improve with rest and ice
• Decreased range of motion
• Pain that wakes you at night
• Any sudden "pop" followed by pain and swelling

By incorporating these preventive measures into your pickleball routine, you'll be better prepared to enjoy this exciting sport for years—whether competing in the U.S. Open Pickleball Championships or just enjoying a friendly game at your local court.

Lee Health Sports Medicine

At Lee Health Sports Medicine, part of the Lee Health Orthopedics Institute, the team is dedicated to helping athletes and active individuals of all ages reach their full potential. A team of board-certified specialists—orthopedists, cardiologists, nutritionists, physical therapists, and physicians—work together to develop highly personalized treatment plans that cater to every patient's unique needs.

The team works with local, collegiate, and professional sports teams, including serving as the Official Florida Healthcare Partner for the Minnesota Twins Baseball players and their families while in Fort Myers. Pickleball players and other recreational athletes can expect the same level of excellence in care that professional athletes receive, thanks to this professional sports expertise.

"We approach every pickleball player with the same care and advanced techniques we use with professional athletes," Dr. Young says. "Whether you're competing at the U.S. Open Pickleball Championships or playing at your local community center, proper injury prevention and treatment are crucial for long-term enjoyment of the sport."

The 'Tourney for the People' returns to Naples: U.S. Open Pickleball Championships

Pickleball Magazine calls the U.S. Open Pickleball the "Tourney for the People," and the stats back it up. This year’s event is expected to draw over 50,000 fans and more than 3,000 players from 40 countries.

Lee Health is the Official Healthcare System Partner of the 2025 U.S. Open Pickleball Championships. When you’re at the event, look for the familiar Lee Health leaf logo. You can find an informational booth as well as healthcare messages throughout the park.                     

U.S. Open Pickleball Championships

When: April 26 - May 3, 2025

Where: East Naples Community Park in Naples, Florida

For more information, visit here.

Barbara’s Friends—Golisano Children’s Hospital cancer fund

As Golisano Children’s Hospital’s cancer fund, Barbara’s Friends has been raising a racket about childhood cancer for 28 years.  This year, Barbara’s Friends is honored to be the beneficiary of the pickleball tournament held on Friday, May 26, at the Naples Pickleball Center. Your gift will assist with the needs of patients, clinical trials, counseling, equipment, staffing and family assistance.

For those inspired to support a great cause while enjoying pickleball, consider donating to Barbara's Friends through the Lee Health Foundation. Please donate here.