Pickleball Is All The Rage, But Is It Worth The Risk?
If you didn't already know it, Pickleball is all the rage, especially with older adults. What makes it the fastest growing sport for seniors? It's easy to learn, social, fun and inexpensive. In addition, seniors want to get fit, riding on the back of an older adult population that is increasingly active well into their golden years.
But with this new found passion and competitive zest comes a price. Seniors are increasingly getting pickleball related injuries. The question is, whether it's worth it. But before we address that issue, let's take a look at the statistics.
RISKS OF PICKLEBALL
One study found that older adults were the largest group of pickleball players and the most likely to get inured, with over 90% of pickleball injuries occurring in those over the age of 50.
In an article published by the American Medical Association, Dr. Christopher Wu, a sports and internal medicine physician at the Atlantic Health System, suggests strains and overuse injuries such as knee, shoulder or elbow inflammation are the most common pickleball injuries.
However, pickleballers over 50 also have to worry about more acute injuries. The most common pickleball injuries sending people to the emergency room were:
- Strains and sprains - 33% of injuries (mostly men)
- Fractures - 28% of injuries (mostly women)
- Contusions (bruises) - 10% of injuries
The causes of the emergency room injuries were:
- Slip/trip/fall/dive - 63%
- Hit by an object - <5%
- Hit by a paddle <2%
- Hit with the ball <1%
Another study showed a 90 fold increase in pickleball related fractures since 2002 and a doubling since 2020. This does not mean pickleball suddenly got more dangerous since 2020. It only means that more pickleball related injuries appeared after a surge in the total number of players occurred. So don't worry, pickleball is as safe as ever.
ARE THE BENEFITS OF PICKLEBALL WORTH THE RISK?
Karen Mitchell, Board Member of the World Pickleball Federation told us when weighing the pros and cons "there may well be an increase in the number of pickleball related injuries but that is because of the enormous rise in the number of players. If you look at the rise of injury, you will also see the huge growth and given the age groups involved, the truly remarkable thing is that there are millions of people in their senior years that are staying active, being social and being part of a broader community. The benefits far outweigh the risks.”
According to the CDC, more than 1 in 4 adults over the age of 50 need MORE physical activity. The good news is, pickleball has been shown to be very popular among seniors who used to be couch potatoes, thus getting formerly inactive people to be active and pickleball itself has been shown to improve physical well being, cognition, and mood in older adults.
As the article goes on to say "pickleball can deliver an excellent cardiovascular workout and it may be an example of a successful way to promote exercise among older people and those who resist exercise."
Despite his study showing a rise in sports related injuries among older adults, Dr. Jay Zaifman, Department of Orthopaedic Surgery at NYU Langone advises "older adults should not view these results as reason to not stay active. There are countless benefits of sport and activity; understanding and mitigating risk for injury is crucial."
HOW TO REDUCE THE RISKS OF PICKLEBALL
If we want to take advantage of the many health benefits of pickleball, while reducing some of the risks, here are a few suggestions from healthcare experts:
WARM-UPS
To avoid strains, sprains and tears, most experts strongly recommend warm-ups and stretching for 5-10 minutes before playing. Men are particularly vulnerable to muscle sprains and tears.
REST
For those overuse injuries causing inflammation in the shoulder, elbows and knees, listen to your body. If you feel soreness, try rest, icing, physical therapy or a brace.
EXERCISE
To avoid fractures, especially among women with osteoporosis, medical professionals recommend strengthening your bones as key, this is especially true for women. Harvard Medical School recommends calcium, vitamin D and weight bearing exercises to improve bone strength and density.
HYDRATION
Pickleball is an active sport. Your body heats up and loses water, especially when played outdoors in the sun. Drink water to stay hydrated and avoid losing energy, getting dizzy or worse cramping. Cramping can often lead to secondary injuries due to falls, like sprains and bone fractures, so it's highly recommended to stay hydrated.
PROPER EQUIPMENT
First, get a pair of sneakers with a thin sole to avoid ankle injuries. A good tennis shoe with a fresh sole is also helpful, as it can help absorb the impact on your knees. Other equipment you might find helpful are knee and elbow braces.
Every activity has risk, learn to mitigate it, not avoid it. By all means consult with your doctor, but don't let fear alone get in the way of benefitting from the enormous health and wellness benefits of pickleball. Have fun!
