Pickleball for Seniors: A Guide to Safe and Enjoyable Play

Statistics reported in the Journal of the American Academy of Orthopedic Surgeons indicate that the number of pickleball players has climbed from 3.3 million in 2019 to 4.8 million in 2021. Many of those players are over 65.

Pickleball is an excellent way for seniors to exercise, socialize, and have fun. Health benefits include improved balance, coordination, and cardiovascular fitness.

Playing sports like pickleball can also be a great way to connect with others. However, pickleball can also lead to several injuries, including sprains and fractures. But that risk of injury does not mean you cannot get out on the court.

The article below provides a balanced perspective on pickleball for seniors, including the

• Benefits
• Risks
• Reducing injuries
• And tips for safe play.

Pickleball can be a fun sport for all ages, including older adults. More specifically, why is pickleball good for seniors? The health benefits of pickleball for seniors include the following: 

Physical Health Benefits

Pickleball has several physical health benefits, such as those listed below.

Cardiovascular Health

Pickleball can help improve cardiovascular health, lowering the risk of coronary artery disease.

A study published in the Journal of Aging and Physical Activity involved:

• 32 recreational pickleball doubles players
• And 22 singles players over the age of 50

The participants wore a heart monitor while they played. The study found that more than 70% of their playing time was in a moderate to high heart rate zone. Sustaining this heart rate can help improve cardiovascular fitness and endurance.

Strength and balance

Pickleball can also help improve strength and balance in seniors. Transferring power from your legs to your upper body while hitting the ball provides a full-body workout that improves muscle strength. Moving forward, backward, and sideways, and shifting weight while playing, can improve balance and agility. This helps reduce falls. 

Flexibility and mobility

Navigating around the court and placing your shots strategically can help improve joint mobility. Reaching for the ball and moving side to side around the court can also help improve flexibility.

Low-impact exercise

Pickleball is a low-impact exercise that can be easier on the joints than other sports, such as basketball and tennis. It uses a smaller court, which may require less intense running and jumping. 

Mental and Social Benefits

Pickleball is not only good for your physical health. It provides mental health in addition to social benefits, such as the following:

It also can be beneficial mentally and provide social benefits such as the following: 

Cognitive function

One of the potentially surprising benefits of pickleball for seniors is how it may improve cognitive function.

Engaging in brain-stimulating activities helps retain cognitive function as you age. Pickleball requires strategic thinking. Playing pickleball activates the cerebellum, a part of the brain that may play a role in attention and memory. 

Social interaction

Pickleball offers an excellent opportunity to socialize. It's an accessible sport for people of all skill levels and ages, making it a terrific way to connect with people from all backgrounds. If you are playing doubles, it requires communication and cooperation with your partner. 

Stress reduction

Like other types of exercise, pickleball can help reduce stress. Physical exercise and social interaction can also improve mood. Connecting with different people and getting physical exercise can increase serotonin levels, which may boost mood.

Sense of community

Humans are wired to be part of something and connect with others. Playing pickleball is a great way to be part of a welcoming community. Many types of organizations, clubs, and gyms offer pickleball leagues.

Pickleball injuries are on the rise. So, is pickleball dangerous for seniors? 

First, it is essential to understand that pickleball injuries in seniors do occur more frequently than in younger players. According to the Association of Pickleball Players, 70% of players are younger than 44. However, the majority of pickleball injuries occur in seniors. 2024 statistics indicate 87% of pickleball injuries requiring an emergency room visit occur in players over 50. 

According to the American Orthopedic Society For Sports Medicine, the most common pickleball injuries involve the upper extremities, such as the shoulders, elbow, and wrist. Upper body injuries account for about 33% of all pickleball injuries. 

Lower extremity injuries account for about 29% of all pickleball injuries. These may include injuries to the knee, ankle, and foot.

Although it may be impossible to prevent all pickleball-related injuries, proper precautions can prevent many. 

The bottom line is if you wonder if seniors playing pickleball is dangerous, the answer is no. The risks are usually manageable with appropriate strategies.

Understanding the risks associated with pickleball, including the common injury types listed below, is essential.

Falls

Falls are a concern when playing pickleball, especially for seniors who may have poor balance compared to younger players. Pickleball can contribute to falls due to quick movements and uneven surfaces. 

Sprains and strains

Sprains and strains are the most frequent injuries sustained in pickleball. Common sites of sprains include the ankle and wrist, and strains may involve the back and shoulder. This can occur due to fast, twisting motions and short bursts of lateral movement. Repetitive injuries from swinging the paddle can also lead to shoulder injuries. 

Fractures

Fractures represent about 28% of pickleball injuries. They are usually caused by falls. Seniors, especially women, may be at a greater risk of fracture due to the incidence of osteoporosis.

Overuse injuries

Pickleball's repetitive motions can cause overuse injuries, such as rotator cuff tendonitis and tennis elbow.

Contributing Factors

Certain factors may increase the risks of pickleball injuries, such as: 

Pre-existing conditions

Certain conditions, such as arthritis and osteoporosis, may increase the risk of fractures if an individual sustains a fall. Other health issues that affect the inner ear can cause dizziness or balance problems. These may also increase the risk of injury.

Medications

Certain types of medication may affect balance and coordination and increase the risk of tripping. For example, ACE inhibitors and beta-blockers may affect blood pressure, leading to lightheadedness.

Fitness level

Individual fitness level also plays a role in injury risk. For example, the better balance someone has and the stronger they are, the less likely they are to sustain an injury.

Playing environment

The playing environment may also contribute to injuries. For example, courts that are not well maintained and have uneven surfaces can lead to falls.

By taking certain precautions, seniors can enjoy pickleball and reduce their risk of injury. Consider the pickleball tips for seniors below. 

Pre-Play Preparation

Before playing pickleball, getting a medical check-up is a good idea. This helps determine if you have any underlying conditions that will increase the risk of injury. 

Warm-up

Once you get the green light from your doctor, always perform a proper warm-up before playing. A warm-up should focus on dynamic stretching, such as toe touches, side lunges, toe raises, trunk twists, and butt kicks. Warm up for five to 10 minutes before play.

Equipment and Gear

Having the right equipment and gear is also vital for safety on the court. Consider the following equipment: 

Shoes

Avoid running shoes when playing pickleball. Instead, stick to court shoes explicitly designed to provide ankle support, good traction, and easy side-to-side movement.

Paddles

Different factors may go into choosing the right paddle for pickleball. For instance, consider the surface material, weight, and handle height. If you are starting, consider a lightweight paddle with a comfortable grip, which may decrease wrist injuries.

Eye protection

A flying pickleball can be dangerous if it hits you in the eye. You can significantly reduce the risk of eye injury by wearing polycarbonate safety goggles designed for racquet sports. This type of safety eyewear provides front and side coverage and is shatterproof.

Playing Technique

Practicing good technique can also decrease your chances of a pickleball injury. Focus on the following: 

Footwork

Keep your feet about shoulder-width apart, allowing you to get to each ball with a lean or one step. Engage your core muscles and rotate your hips to transfer energy efficiently during your shots. Take shorter steps and avoid stepping backward or sudden turns. 

Stroke mechanics

Consider gripping the paddles with the heel of your hand slightly behind the handle. Use your entire body to generate force instead of relying solely on your wrists and arms. Focus on a smooth stroke with controlled movements to decrease stress on your elbow joint. Avoid excessive wrist snapping, which can strain the tendons. 

Pace of play

When just starting, playing a slower-paced game with individuals of a similar level may be a good option. Gradually increase the intensity of play as you become more familiar with the game.

Physical Conditioning

Proper physical conditioning is also a good way to play pickleball safely. What you do off the court is just as important as what you do on. Consider the following elements of physical conditioning: 

Strength training

Strength training is an essential part of overall physical conditioning. Focus on muscles used in pickleball, such as strengthening the quadriceps and hamstrings. This will improve balance and help provide stability. Basic exercises like lunges, squats, and hamstring curls are good starting places.

Balance exercises

Regular balance exercise is also crucial to physical conditioning, especially for seniors. Balance exercises, such as standing on one foot, tandem stance, or walking the tightrope, can help improve balance and reduce the risk of falls.

Flexibility

Maintaining flexibility is vital for overall mobility and range of motion. Additionally, tight muscles may increase muscle strain or pulls. Daily stretching involving all your major muscle groups is essential to a physical conditioning program.

Hydration and Nutrition

Dehydration can lead to fatigue and dizziness. Be sure to drink plenty of water before, during, and after pickleball play, especially if you are playing in warm weather. Eating a healthy diet with lean protein, whole grains, fruits, and vegetables gives your body the energy it needs.

Listen to Your Body

Listen to your body, and do not push through pain. Recognize signs of an injury, such as sharp pain, and stop play when necessary. Other signs it is time to take a break include nausea, dizziness, chest pain, and trouble breathing.

Start Slowly and Gradually Increase Activity

Start slowly and gradually increase your intensity and playing time. This will help avoid injuries from overexertion and allow your body to build up endurance gradually.

Find a Beginner-Friendly Group

Groups for all levels of pickleball players are generally available. Consider joining a group specifically for seniors or beginner players.

Consider Lessons

Taking a lesson is an excellent way to learn proper footwork and body mechanics. Both can reduce injuries and promote better play.

Pickleball for seniors may include particular modifications and adaptations, such as: 

Slower-Paced Play

Depending on your fitness level or underlying conditions, slow-paced play may be a good option. For instance, consider playing with lighter balls or on a smaller court, such as a mini pickleball or skinny singles court. Playing on a smaller court and covering less area may reduce the intensity of play.

Doubles Play

Grab a couple more friends and consider playing doubles pickleball. Playing doubles may require less running, reducing the intensity a notch.

Adaptive Equipment

Adaptive equipment such as ankle supports or a knee or elbow brace may provide additional stability and support. Consult your doctor or physical therapist for recommendations if you need additional assisted devices.

Pickleball is an excellent way to improve cardiovascular fitness, strength, flexibility, and mobility. It also provides cognitive benefits and is a great way to stay social.

It is essential to be aware of the risk of injury and take steps to stay safe while on the court. Many pickleball injuries are preventable with proper precautions and a focus on safe play. This may include:

• A proper warm-up
• Using the correct equipment
• And modify the pace and intensity of play as needed.

By taking the proper steps to play safely, you can enjoy pickleball's physical, mental, and social benefits.