What it takes: Sprained ankles
Quick side-to-side moves and backpedaling for lobs can roll an ankle. A first sprain makes later ones more likely if the ankle isn't strengthened.
Pickleball
Quick lateral steps, sudden lunges and plenty of falls on hard courts.
Pickleball is social, easy to learn and good exercise at any age. Its short, sharp movements on hard courts are where the risk lies. Ankle sprains, falls onto an outstretched hand, Achilles injuries and sore elbows are the most common problems.
What it takes and what to do
What it takes: Falls and wrist fractures
Backpedaling is a classic way to fall. Landing on an outstretched hand can break the wrist, especially in people with weaker bones.
What to do about Falls and wrist fractures
Practice standing on one legDailyA daily balance drill that trains your ankles, hips and reflexes. Strength-train twice a weekWeeklyWork all your major muscle groups on at least two days a week. Eat calcium-rich foodsDailyGet two or three calcium sources a day to support your bones, from dairy or from fortified and plant foods.What it takes: Achilles and calf strain
Sudden push-offs from a standstill load the calf and Achilles tendon hard. Tight, cold calves are more likely to strain or, in rare cases, rupture.
What to do about Achilles and calf strain
Stretch your calvesDailyA wall calf stretch for legs that stand, walk or run all day. Do calf raisesWeeklyRise onto your toes to strengthen calves and ankles for standing, walking and running. Warm up before you exerciseAs neededSpend about 5 minutes moving gently before activity to get your muscles and heart ready.What it takes: Elbow tendon pain
Repeated paddle strokes, especially with a tight grip, can irritate the tendons on the outside of the elbow, much like tennis elbow.
What it takes: Heat and sun on outdoor courts
Courts reflect heat and sun. Long sessions in summer can lead to dehydration and sunburn.
What to do about Heat and sun on outdoor courts
Rehydrate when you sweatAs neededDrink regularly during hot work or long workouts, and add electrolytes when you sweat for more than two hours. Wear sunscreen every dayDailyPut broad-spectrum SPF 30+ on exposed skin each morning and reapply every two hours outdoors. Stay safe in the heatAs neededOn hot days, drink water often, take breaks in the shade and plan hard work for the cooler parts of the day.When to see a professional
Get care for a wrist that is swollen or deformed after a fall, an ankle you can't put weight on, or a pop at the back of the heel. See a doctor for elbow pain that lasts more than a few weeks.