Pickleball is addictively fun—no surprise it’s one of the fastest-growing sports in the world! But as a trainer and injury prevention coach, I’ve seen firsthand how beginners often jump in with enthusiasm…and unintentionally put their bodies at risk.
The truth is, early habits matter. How you move, how you warm up (or don’t), and even how tightly you grip your paddle can set the stage for either progress or pain.
So whether you’re brand new to the game or still finding your rhythm, here are five common beginner mistakes that could lead to injury—plus how to fix them before they slow you down.
5 Beginner Mistakes in Pickleball
1. Skipping the Warm-Up
When games are starting and you’re excited to play, it’s tempting to skip the warm-up. But going from zero to game-speed without prepping your body is one of the fastest routes to injury.
Why it matters: Cold muscles are less flexible, slower to respond, and more prone to strains.
What to do instead: Spend 5 minutes doing dynamic movements like arm circles, high knees, or gentle side shuffles. Get your joints warm and your heart rate slightly elevated before your first serve.
✅ Pro Tip: Add shoulder circles and wrist rolls to prep for paddle movement—especially if you’ve had tennis elbow in the past.
2. Overgripping the Paddle
This one’s a sneaky culprit. New players often grip the paddle tightly out of nervousness or a desire for control. But excessive tension leads to muscle fatigue—and over time, can cause wrist, elbow, or even shoulder injuries.
Why it matters: A tight grip reduces shock absorption and increases joint stress.
What to do instead: Hold the paddle like you would a hammer—firm but relaxed. Imagine you’re holding a small bird: tight enough that it won’t fly away, but gentle enough not to hurt it. I tell my students on a scale of 1-10 grip about a 3.
✅ Pro Tip: Use a paddle designed to reduce vibration and protect your joints (Body Helix paddles are a fantastic option for this).
3. Playing Through Pain
This one hits close to home—I’ve done it myself. You tweak something mid-game, but tell yourself to “shake it off.” The adrenaline kicks in, and you power through. Later? You’re limping off the court wondering what went wrong.
Why it matters: Small strains become big injuries when ignored.
What to do instead: Learn the difference between muscle fatigue and pain. If something doesn’t feel right, stop and assess. Rest, ice, or seek help when needed—don’t ignore warning signs.
✅ Pro Tip: Compression sleeves can provide support and help manage mild discomfort while you recover.
4. Using Poor Footwork
Beginners often shuffle, reach, or twist awkwardly to get to the ball—which increases the risk of ankle rolls, knee strain, and falls.
Why it matters: Safe footwork equals better positioning and less stress on your joints.
What to do instead: Practice split steps (light bounces before your opponent hits), stay on the balls of your feet, and pivot rather than twisting your knees. Drills focused on agility and balance can make a huge difference here.
✅ Pro Tip: Train off the court with exercises like lateral lunges, balance holds, and calf raises to build strong, responsive legs.
5. Not Cross-Training or Strengthening
Pickleball is fun—but it’s also repetitive. If you’re only playing games and not training your body outside the court, you’re more likely to develop imbalances or overuse injuries.
Why it matters: A strong, stable body handles court demands better and recovers faster.
What to do instead: Incorporate 2–3 days of strength training or mobility work each week. Focus on glutes, core, shoulders, and flexibility to build resilience and longevity.
✅ Pro Tip: Not sure where to start? My online personal training and coaching programs are tailored specifically for pickleball players—focusing on strength, mobility, and injury prevention so you can feel confident and strong on the court.
Injury prevention isn’t about playing less—it’s about playing smarter. Build good habits early, listen to your body, and invest in the right gear to support your journey.
Speaking of gear: I only recommend paddles and equipment I trust—and Body Helix is at the top of my list for beginners who want comfort, control, and joint-friendly performance.
Pickleball is meant to be fun, social, and energizing. Let’s keep it that way—starting with how you care for your body.
Colleen Riddle, ACE Certified Personal Trainer
PCI Certified Pickleball Coach
Want to play strong and injury-free?
🎁 Grab my FREE 6-Day Mobility Guide: https://colleenriddle.com/landing/pickleball-mobility-guide
📧 Questions? Colleen@ColleenRiddle.com
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