Pickleball has inspired millions of devotees. According to the Association of Pickleball Professionals, roughly 36.5 million individuals played pickleball in 2022, and 45% of players who participated in a YouGov study conducted between August 2021 and August 2022 indicated they planned to play more pickleball in the coming six months than they had in the previous six months.

Pickleball is thriving, and that’s great news for those who love the game. Unfortunately, pickleball has also proven beneficial to orthopedic practices. A 2023 analysis from UBS estimated that pickleball injuries cost Americans nearly $400 million in 2023.

Seniors are especially vulnerable to pickleball injuries, as a 2021 study published in the journal Injury Epidemiology found that 86% of emergency room visits related to pickleball injuries affected individuals 60 and older.

Injuries are a part of any sport, and pickleball is no different. Though there’s no foolproof method to guarantee pickleball players don’t get hurt playing the game they love, the following are some tips that can reduce injury risk.

• Gear up. Pickleball is a competitive sport, but there’s a tendency among some players, particularly novices, to take a casual approach to the game. Veteran players may know better, but anyone new to the game should ensure they wear the appropriate gear when playing. Athletic shoes with ample traction can help reduce the likelihood of players slipping or falling. The right racket can also reduce the risk of elbow injuries. The sporting goods experts at Dick’s Sporting Goods note that paddles should feature a light to medium weight, comfortable grip and a large, sweet spot. The right paddle will be different for everyone, so novices are urged to speak to veteran players for advice on which paddle might be best for them.

• Embrace physical activity. Pickleball can be a great workout, and players can reduce their injury risk by incorporating physical activity into their daily routine, even when they are not playing. Leg exercises can help build lower-body strength, but strength exercises that focus on the upper body can also reduce the risk of injury.

• Loosen up before playing. Taking the court right after getting out of the car is a recipe for injury. Arrive five to 10 minutes before a game and use that time to loosen up. A short walk and some subsequent stretches can help players make sure their bodies are not too tight to play. Engaging in brief warm-up exercises and stretching can help reduce muscle tension and make the body less susceptible to injury.

• Hydrate before, during and after a game. The experts at Johns Hopkins Medicine noted that water cushions the joints, which helps athletes maintain their flexibility. Flexibility can help reduce injury risk, particularly in sports like pickleball. The 2021 study published in Injury Epidemiology noted that 60% of pickleball injuries are sprains, strains or fractures. Remaining flexible can reduce athletes’ risk of sprains and strains. Johns Hopkins recommends adults consume between six and 12 ounces of water for every 20 minutes of sports play and drink between 16 and 24 ounces afterward.

Pickleball is wildly popular, even though pickleball injuries are common. Players can employ various strategies to reduce their risk of injury.