Protect your ankles and knees on court

Ankle sprains (6.1% of injuries) and knee injuries (5.9%) are among the most common lower-body pickleball injuries. Quick lateral movements, sudden pivots, and lunging for shots stress these joints heavily.

Ankle Protection

• Wear court shoes with strong lateral support and a wide base
• Consider ankle braces with laces or straps if you have chronic instability
• Practice the split step to stay balanced instead of lunging off-balance

Knee Protection

• Strengthen your quadriceps, hamstrings, and hip muscles off-court
• Bend your knees during play rather than reaching with a straight-legged stance
• Use a lightweight compressive knee brace if you have existing knee issues
• Avoid sudden twisting motions — pivot on the balls of your feet

Tips

• Achilles tendon injuries are also common from quick side steps and jumping. Build time on court gradually rather than playing intensely from day one
• If pain persists after several days of rest, or you can't bear weight, seek medical attention