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Journalism of Courage
What began as a sport has become a phenomenon — fast-paced, social and exhilarating. For many, pickleball has become more than a sport. It is seen as a daily dose of adrenaline. Some doctors even call it “a drug.” But as it picks up popularity, it is also being associated with increased injuries and fractures.
Reports suggest that injuries have increased by over 40%, with players experiencing Achilles tears, ankle sprains, wrist and elbow pain. Injuries rise not because the game is flawed but because our relationship with movement is often incomplete. Repetition without rhythm, sudden stops and turns without balance training, wrists strained without mobility work, all these can result in injuries. Especially among older adults, who are more prone to falls and fractures because of age-related bone, muscle loss, lower functional capacity and slower reaction times. Common injuries stem from falls during quick movements and overuse injuries from repetitive actions like swings and lunges, particularly when playing on hard surfaces.
Repetitive arm movements (from swings) and lower body actions (lunging, twisting) can lead to overuse injuries like tennis elbow, rotator cuff tears and Achilles tendon ruptures. Many get injured because they do not follow the drill of proper warm-ups and cool-downs, increasing their risk of strains and tears. Lack of sport-specific shoes and inadequate equipment, like a paddle with the wrong grip size, can lead to ankle sprains, hand injuries, and wrist/elbow issues.
Without instruction, players may use incorrect techniques, which place excessive stress on the body and can cause various muscle strains and sprains.
Why must you condition your body before pickleball regardless of the age?
Many enter the game without conditioning the body, overlooking the need for strength, recovery and flexibility. The social high and competitive spirit override signals of fatigue and pain. And for many who discover the sport in their 40s and 50s, the body’s tissues are already calling for gentler care.
You could begin with running or jogging as they both build stamina and leg strength. Cycling and swimming are low-impact options for building cardiovascular health. Alternate between short bursts of high intensity and recovery periods to improve speed and overall conditioning.
Do some strength training for strengthening muscle power, stability, endurance and quick directional changes on the court. Build leg agility with squats, lunges and calf raises for power, balance and explosive movements. For the core, try planks, Russian twists, and leg lifts. These can support rotational movements for serves and swings. Push-ups, rows, and shoulder presses can build strength in the arms, chest, and back for powerful shots.
Do single-leg exercises, like single-leg marches or standing on one foot with eyes closed, to improve stability.
Always begin with a warm-up session of stretches to activate muscles and joints, cool down with stretches to improve muscle elasticity and prevent soreness. Proper hydration is crucial for joint health and muscle function. Grade your speed and frequency.
What are the benefits of pickleball?
Pickleball is a full-body sport. It works all your major muscle groups, although it primarily targets your lower body. It’s also a great activity for honing your balance and mobility. It offers cardiovascular, muscular and cognitive benefits without the high-impact stress associated with sports like tennis or running. The smaller court size means less running but still provides effective aerobic activity. Played in doubles or as a team, it encourages social bonding. Regular play enhances coordination, agility and balance, all of which help reduce the risk of a fall, a major concern for aging adults.
Build the right attitude
When you step onto the court, are you only playing to win? Or are you playing to be alive in your body? Every breath before a serve, every stretch after a rally, is part of the philosophy of movement. To prepare with awareness, to strengthen not just for sport but for life, to recover as a sacred ritual, to listen deeply when the body whispers, these are as much a part of the game.
(Dr Mehta is holistic health expert)
