Pickleball, often considered a low-impact sport suitable for many age groups, can quickly become fast-paced and physically demanding once play begins. The rapid changes in direction and speed require players’ lower bodies to react quickly, which makes proper footwork essential not only for performance but also for injury prevention.
Dr. Haris Vakil, a sports medicine physician at Houston Methodist, emphasized the importance of controlled movement on the court. “Good footwork in pickleball means small, quick strides, aiming to get your body behind the ball rather than reaching or lunging,” Dr. Vakil said. “In general, moving first, hitting second.” He explained that players should focus on positioning themselves before swinging rather than reaching or leaning for shots.
“It’s all about balance. If you find yourself reaching, or having to lean for a swing, you haven’t positioned well enough,” Dr. Vakil added.
According to Dr. Vakil, this approach not only improves shot quality but also reduces off-balance movements that can stress soft tissues like calves, Achilles tendons, hamstrings and knees. “Your legs have to get there first,” he said. “Reaching from a poor position mixes rotation with a sudden burst of movement, and that is exactly how calves, Achilles tendons, hamstrings and knees get stressed.”
Dr. Vakil also noted that pickleball movement is often diagonal rather than strictly forward or sideways: “The game isn’t so linear where you move north to south or east and west,” he said. “It’s almost like you move in diagonals: northeast, northwest, southwest, southeast.” He advised practicing lateral shuffles and side-to-side lunges to build hip stability and lower body strength.
Common injuries in pickleball are usually linked to initial movements—especially when pushing off suddenly in response to an unexpected ball direction change. Dr. Vakil explained: “If I see that the ball is going to be very far to my right, I’m pushing off very hard on my left side to generate the force to go to my right… People have had bad Achilles and calf issues with that drop step.” He outlined three common injury scenarios:
– Drop step leading to calf/Achilles strain: To prevent this injury type, use early steps toward the diagonal and take shorter strides.
– Backpedaling or sudden bursts causing hamstring strain: Read the ball early and run diagonally instead of straight back.
– Sudden stops or sharp cuts stressing knee ligaments: Move earlier and use shuffles under your center of mass.
Upper-body injuries can occur if lower-body positioning fails during play as well. “Upper extremity injuries can happen too,” Dr. Vakil said. “Erroneous reaching, swings or poor body control can force the back or shoulder to jerk… Ultimately this is a consequence of limited footwork and body positioning.”
Proper footwear was highlighted as another key factor in injury prevention. Dr. Vakil recommended shoes designed specifically for court sports because they provide lateral stability needed for dynamic pickleball movement: “Shoe choice that has lateral stability and non‑slip support can greatly assist in preventing ankle instability… Running shoes or sneakers are not the best because they are streamlined for forward motions rather than true court shoes.”
He further advised building single-leg strength through exercises such as mini squats, reverse lunges and calf raises two or three times per week—since both legs need independent strength during play.
For those new to pickleball—or returning after time away—Dr. Vakil suggested selecting courts appropriate for their skill level since some facilities separate courts by ability using color codes (beginner through advanced). Players should avoid advancing too quickly beyond their current conditioning level; doing so may increase injury risk.
Finally, any player experiencing a sudden pop or significant swelling should stop playing immediately and seek medical evaluation.“More often than not due to the bodyweight nature of the sport a soft tissue or ligamentous injury is far more likely than a fracture,” Dr.Vakil said.“But these injuries are all the more frustrating to recover from.”
Players are reminded that alcohol consumption before games may further raise injury risk by affecting reaction time,balance,and depth perception.
