Pickleball Fever: Why Seniors Are More Prone to Injuries

/ WellcomeMD/

Pickleball has exploded in popularity, captivating players of all ages. However, the epidemiology of pickleball injuries differs somewhat from other similar sports. With other racket sports (ex: tennis, badminton, squash, ping pong and a few more you’ve probably never heard of), the majority sprains and strains occur in players younger than 40 with the average age of injury being 37 years of age. This holds a stark contrast with the average age of players with a clinically reported injury from playing pickleball which is 66 years of age.

If we look at tennis specifically, the injury rates tend to decrease as age increases, with only 28% of injuries occurring in players 55 and older. But with pickleball, injury rates tend to increase as age increases. In fact, very few pickleball injuries are sustained by players under the age of 50 and injury rates increase drastically with each decade after 50 with 81% of all pickleball injuries occurring in players between 60 and 79 years of age.

Why is pickleball so hard on players over 50?

  • Sudden Changes in Direction: Pickleball involves frequent and sudden changes in direction, such as lunging for a ball or quickly shifting from backhand to forehand. These movements can strain muscles, tendons, and ligaments, especially in individuals with limited flexibility and range of motion.

  • Smaller Court Size: The smaller court size in pickleball can lead to more frequent and sudden collisions with other players or the walls, increasing the risk of sprains and strains.

  • Increased Popularity Among Seniors: Pickleball has seen a surge in popularity among seniors, leading to a larger pool of older players potentially experiencing injuries.  

  • Perception of Low Impact: Pickleball is often perceived as a low-impact sport, which may lead some seniors to underestimate the physical demands and not adequately prepare their bodies for the activity.

  • Repetitive Motions: The repetitive nature of the sport, such as serving, hitting, and retrieving the ball, can lead to overuse injuries such as tennis elbow (lateral epicondylitis), shoulder impingement, and plantar fasciitis.

  • High-Impact Movements: Jumping for a ball or diving to retrieve a shot can put significant stress on joints, particularly the knees and ankles, increasing the risk of sprains and strains.

  • Falls: Falls are a common occurrence in pickleball, often due to sudden changes in direction, uneven surfaces, or collisions with other players. The consequences of falls can be severe for seniors, including fractures and head injuries.

Please don’t let this information keep you from participating in what is a very fun activity. Understanding the reasons behind these heightened vulnerabilities is crucial for safe and enjoyable play. As we age, we naturally experience age-related physiological changes. These include:

  • Decreased Muscle Mass and Strength: As we age, we naturally experience a decline in muscle mass and strength, a condition known as sarcopenia. This weakens our muscles, reducing power, agility, and the ability to absorb impact.

  • Reduced Flexibility and Range of Motion: Stiff joints and decreased flexibility limit the range of motion, increasing the risk of sprains, strains, and tears.

  • Decreased Bone Density: Osteoporosis, a condition characterized by weakened bones, is prevalent among seniors. This increases the risk of fractures, particularly in falls.

  • Slower Reaction Time: Age-related decline in cognitive function and nerve conduction speed slows down reaction time, making it harder to respond quickly to sudden movements on the court, increasing the risk of collisions and falls.

  • Reduced Cardiovascular Fitness: Declining cardiovascular health can lead to fatigue and shortness of breath, potentially impacting performance and increasing the risk of injury due to exertion.

Again, pickleball is a fantastic way for seniors to stay active, social, and enjoy the benefits of exercise. However, it's crucial to be aware of the increased risk of injuries and take proactive steps to prevent them.

Strategies to Prevent Pickleball Injuries in Seniors:

  • Proper Warm-up and Cool-down: Always start with a thorough warm-up that includes dynamic stretches such as leg swings, arm circles, and torso rotations. A cool-down with light cardio and static stretches is equally important.

  • Strength Training: Regular strength training exercises, such as weightlifting and resistance band exercises, can improve muscle strength and stability, reducing the risk of injury.

  • Flexibility and Balance Training: Incorporate flexibility exercises such as yoga and Pilates, as well as balance exercises such as tai chi and single-leg stands, into your routine.

  • Proper Footwear: Wear well-fitting, supportive shoes designed for court sports.

  • Good Technique: Focus on proper technique to minimize stress on joints and muscles. Consider taking lessons from a qualified instructor to improve your form.

  • Gradual Progression: Start slowly and gradually increase the intensity and duration of play. Listen to your body and rest when needed.

  • Hydration: Stay hydrated before, during, and after play to prevent dehydration and improve performance.

  • Use Proper Equipment: Ensure your paddle is the right size and weight for you.

  • Be Mindful of Your Surroundings: Be aware of other players on the court and avoid collisions.

  • Modify Your Game: As you age, consider modifying your game to reduce the risk of injury. This may include shortening the game, playing doubles instead of singles, or avoiding high-impact movements.

  • Consult with a Healthcare Professional: If you experience any pain or discomfort, consult with a doctor or physical therapist. Early intervention can help prevent the injury from worsening.

By incorporating proper warm-up and cool-down routines, strength training, flexibility exercises, and modifying your game as needed, seniors can enjoy the many benefits of pickleball while minimizing the risk of injury and continuing to play safely and happily for years to come. We hope you consult with a WellcomeMD physician, or your qualified healthcare professional for any health concerns or before starting a new exercise program.