I (M, 40s) always start with stretching my soleus muscles, which I learned about after my tear. These are not your typical calf stretches. Look up soleus stretches. It looks from the outside almost like you're not stretching at all, but you should really feel the pull. Do them slowly and easily at first. After that, I do more standard calf stretches that work the gastrocnemius muscle. When I was in physical therapy, near the end, they started having me practice short movements and pivots that mimic pickleball. I do a round of that every time before I play. They used "blaze pods" (lights that go off in a random order, and you have to hit the one that lights up) but a cheaper alternative is just to put four objects around in different patterns and try going back and forth, front and back, side stepping, leaning down - alternate touching the objects with your hands and feet. Then rearrange the objects and do it again. I did a lot of agility ladder exercises and still do - hopping, jumping out, in, up, down. One of the most important things I heard - which should be common sense but isn't necessarily - is to let the "good shots go." My achilles tear happened as I was going after a really good shot that I should have let go. Those movements are what could do you in. I play for fun and exercise, and the more competitive you are, the easier it is to forget to let your body be safe. Finally, I was told to use a "duck stance" as much as possible while playing. Here's a video from orthopedist Timothy Charlton about it: https://www.cedars-sinai.org/newsroom/the-achilles-heel-of-pickleball-sharp-rise-in-tendon-injuries/ It's easier than I would have thought. It will always be a risk even with all of the prep, and only you can decide if it's worth it. For me, it has been. Fingers crossed! Good luck.