These days, it seems everyone either plays pickleball or knows someone who does. It’s estimated to be the fastest growing sport in the United States, but you may be surprised to learn that it’s not new. In 1965, the game was invented by three dads in Washington state to apparently alleviate their children’s summer boredom! But pickleball kept a low profile until the COVID-19 pandemic, and since then its popularity seems to have exploded.
Pickleball has been described as a combination of tennis, ping-pong, and badminton. It’s an easy to learn and fun sport for all age groups. The court is one quarter of the size of a tennis court, the paddle is larger than a ping-pong paddle but smaller than a tennis racket, and the ball that is used is like a Wiffle ball. The game can be played in doubles or singles, on either indoor or outdoor courts.
Are there health benefits to playing pickleball?
You bet! Pickleball has been lauded as a great way to get our bodies moving and our hearts pumping, all while socializing and having fun. It is easier on the joints compared to tennis or racquetball, but like other paddle or racket sports, the game involves volleying, lobbing, blocking shots, driving, and serving the ball. All of these movements challenge several muscles groups, along with the additional (and beneficial) challenges to balance and coordination.
Are there risks?
One of the largest demographic groups for pickleball enthusiasts is people aged 55 and over, and (perhaps unsurprisingly), the number of reported injuries among this group has skyrocketed along with the growing popularity of the game (1).
The Consumer Product Safety Commission’s (CPSC) National Electronic Injury Surveillance System (NEISS) is a database that has been used to study pickleball-related injuries:
- Injury numbers: In 2022, there were approximately 17,000 pickleball-related injuries, up from 9,000 in 2020.
- Fractures: Between 2002 and 2022, there was a 90-fold increase in pickleball-related fractures.
The most common injuries include:
- Sprains occur when a ligament gets stretched or twisted. This often happens at the ankle, when it accidentally rolls outward.
- Strains occur when muscles or tendons are overstretched, torn, or simply overused. This can happen when we push ourselves beyond our limitations, especially when we’re tired toward the end of the game.
- Rotator cuff injuries – The serves and volleys during a game of pickleball use the shoulder in the same repetitive motions throughout the game, sometimes leading to injury from overuse.
- Injuries due to falls – Falling is not uncommon in these games, due to the sudden change of direction and over-reaching during a volley. Scrapes and bruises occur, but of course the worst outcome of a fall, as noted in the statistics above, is a bone fracture. Fractures can occur in any bone, but the most common are wrist fractures. Spinal compression fractures, especially during a backwards fall, also occur.
Take these steps to help prevent injury:
- Wear appropriate shoes: They should provide adequate support and provide the necessary friction to avoid slips.
- Wear appropriate clothing: Try to wear clothing that is not too large or too small. Pickleball requires free, easy movements of your arms and legs, with nothing too loose or too constrictive.
- Use the right equipment: Choosing the right paddle will significantly impact your performance and enjoyment of the game. The paddle grip should be comfortable but also ensure that you keep a firm grip as you play. (One type of injury not mentioned above is when a paddle accidentally flies out of a player’s hand and hits another player!)
- Warm-up before the game with some easy leg swings, arm swings, march in place movements, and calf stretches.
- Stay hydrated: Bring a water bottle to the court. Just because pickleball is known to be less taxing than some other sports, that doesn’t mean you won’t work up a sweat.
- Listen to your body and know your limits. Take breaks (or even call it a day) as needed.
- Consider taking a lesson.
Weiss H, et al. Non-fatal Senior Pickleball and Tennis-related Injuries Treated in United States Emergency Departments, 2010–2019. Injury Epidemiology 2021;8 (34). https://doi.org/10.1186/s40621-021-00327-9.
