Playing Pickleball Safely as an Older Adult
Also known as: pickleball for seniors, is pickleball safe for seniors, pickleball for older adults, senior pickleball tips, pickleball safety for seniors, older pickleball players, pickleball tips for seniors
Many older adults play pickleball. General habits help: warm up, wear court shoes, stay hydrated and build up playing time slowly. Turn and move back for lobs instead of backpedaling. Ask your doctor first if you have heart, joint or balance concerns, and stop if anything hurts.
Pickleball suits many older adults. The court is small, the ball is slower than a tennis ball and the game is social. It still involves quick starts, lunges and sudden changes of direction. OrthoInfo notes that injuries range from overuse problems like pickleball elbow to fractures from falls.
General prevention habits help at any age. If you have a heart condition, a joint replacement, osteoporosis or balance problems, talk with your doctor before starting. Take a lesson to learn safe footwork. Warm up with light movement and easy hitting. Wear shoes made for pickleball or tennis, and stay hydrated. OrthoInfo adds that playing too hard or too long can make arthritic knees swell, and shorter sessions may help.
Falls are a key risk. Never backpedal for a lob. Turn and move back at an angle, or let it go for your partner. The CDC recommends that adults 65 and older do muscle-strengthening activities at least two days a week, plus activities that improve balance. The AAO notes that players who have had eye surgery face a greater risk of serious eye injury. Stop if something hurts, and see a qualified medical professional for pain that persists.
Tips by skill level
Start with a beginner clinic or lesson. Learn to turn and move back for lobs before you play competitive games.
Add balance and leg-strength work off the court, such as walking heel-to-toe or standing up from a chair. Stronger legs can make quick moves steadier.
Example
A 68-year-old new player takes a beginner clinic, warms up with walking and arm circles, and plays three short games. When a lob goes over her head, she lets her partner take it instead of backpedaling.
Why it matters
Pickleball can be a great way to stay active and social. A few habits help you keep playing for years.
Common mistakes
- Backpedaling for lobs
- Playing long sessions right away
- Skipping the warm-up
- Playing in running shoes instead of court shoes
Frequently asked questions
Is pickleball safe for a 70 year old?
For many people, yes. Talk with your doctor first if you have heart, joint or balance concerns. Warm up, wear court shoes, start with short sessions and never backpedal for lobs.
What are the best pickleball tips for seniors?
Take a lesson, warm up, wear court shoes and stay hydrated. Build playing time gradually, and let lobs go rather than backpedaling.
Should older players wear eye protection for pickleball?
It is worth considering. The AAO says players who are nearsighted or have had eye surgery face a greater risk of serious eye injury.
Sources
Related terms
- Common Pickleball InjuriesPickleball injuries range from overuse problems like elbow and shoulder pain to sprains, calf strains and fractures from falls. General prevention includes a warm-up, court shoes, sound technique and building playing time gradually. Stop if something hurts, and see a qualified medical professional for pain that persists.
- Lob Defense (Pickleball)To chase down a lob, turn and run back at an angle with crossover steps instead of backpedaling. Backpedaling is slow and risks a backward fall. Track the ball over your shoulder and let it bounce if you can't set up an overhead. Then reply with a lob or a drop.
- Pickleball Warm-Up RoutineA good pickleball warm-up starts with a few minutes of light movement, such as brisk walking, side shuffles and arm circles. Then hit easy dinks, volleys, drops and drives, working from the kitchen back to the baseline. Save hard hitting and overheads for the end.
- Eye Protection for PickleballPickleball rules do not require eye protection, but the American Academy of Ophthalmology encourages it. Polycarbonate safety goggles with front and side coverage are the ideal choice. Sunglasses or regular glasses are better than nothing.
- Achilles and Calf Strains in PickleballThe Achilles tendon links the calf muscles to the heel and powers every push-off. Sudden pushes, like lunging for a drop or springing back for a lob, can overload it. Stop if you feel a sharp pain or a pop at the back of the ankle, and see a qualified medical professional.
Related guides & benchmarks
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