Is Pickleball Safe for the 50+ Athlete?

The fastest-growing sport in the U.S. also happens to be catching fire in our particular age group, and for good reason. With elements of the fast-paced game of ping pong and the more physically demanding qualities (although to a lesser extent) of racquet sports like tennis, it's easy to see the appeal. However, as this article mentions, associated injuries have slightly outpaced the phenomenal growth in popularity that pickleball is currently enjoying.

Common orthopedic injuries include lower-body fractures, joint sprains, and soft tissue injuries like torn ACLs and Achilles tendon ruptures. Many injuries are related to falls. A large percentage of injured players are over 50.

So, is it safe to play pickleball?

As with any physical activity, the unique combinations of the sport's movement demands and the player's fitness profile answer that question. A third element worth considering is the level of skill (at least with the lateral stress, pivots, and decelerations) the player has already acquired. That can be acquired through progressive experience with pickleball or a sport with similar demands (basketball and soccer, for example).

But there's a foundational framework of fitness that includes sometimes overlooked aspects that make a player, all other things being equal, much better positioned to both excel in the sport and minimize his or her risk of injury. A workout program that gives comparable focus to both endurance and strength is just a start. Core strength/endurance, and mobility are just as important. A training approach that ensures balanced development between all planes of movement for large muscle group compound exercises (pushes and pulls for upper body muscles; squats/lunges and deadlifts for lower body muscles) is critical. Just as important is achieving and maintaining adequate lower body joint mobility and range of motion. If your program does not prioritize these qualities, injury risk climbs significantly.

Red flags for higher risk on the court include chronic back pain, previous surgery, or severe (and not completely rehabilitated) hip, knee, or ankle injury. Good body stability (balance while in motion) and lower body fat levels also factor into the injury risk equation.

Finally, I recommend getting at least a few private lessons first, even if you check all the boxes above. Steep learning curves paired with a competitive nature can be a volatile combination.

Most importantly, keep it safe and have fun!