Why pickleball is the perfect sport for older adults
The pickleball trend has been picking up steam, with everyone from kids to senior adults enjoying this fun and inventive new sport. Orthopedic surgeon James Spearman, MD, spoke about why pickleball is the perfect sport for older adults and how to avoid common pickleball injuries.
What is pickleball?
Pickleball is a combination of tennis, badminton and table tennis that is played on a smaller court with a shorter net, a perforated plastic ball and solid paddles. It’s easy to learn and many say it’s easy to play, but it can also be fast paced and strategic.
Pickleball can be played with two to four players.
Why is pickleball so perfect for older adults?
“One of the best reasons to get into pickleball is that it’s a social sport,” said Dr. Spearman. “Not only does it help you stay active, but you’ll get to socialize with friends. Scheduling pickleball games can be a good way to keep up your active lifestyle.”
For senior adults, one of the best ways to maintain your health and strength as you move into your golden years is maintaining regular physical activity and also keeping up with your social connections to avoid the ongoing epidemic of loneliness that is affecting so many older people today. Pickleball offers the best of both worlds!
It’s also a fun way to improve your cardiovascular health and strengthen muscles and bones.
What are some common pickleball injuries?
“I see many different pickleball related injuries in my clinic,” said Dr. Spearman. “Most are what we call overuse injuries, like tendinitis and bursitis.”
Dr. Spearman noted that he also sees patients reporting muscle strain, ligament pain and occasionally more significant injuries like tendons tears, fractures or cartilage injuries.
How can pickleball injuries be prevented?
“Since most of these injuries tend to result from poor form or not warming up enough before the game begins, I usually recommend developing a good warmup routine focused on stretching and balance before you get on the court,” said Dr. Spearman.
Dr. Spearman also recommended maintaining a regular strengthening program as part of your exercise routine as a part of building up your overall health, flexibility and strength in everyday life.
How do you play pickleball?
Starting the game:
- The game begins with a serve from behind the baseline, and the server must hit the ball underhand.
- The serve should land in the diagonal service box on the opposite side of the net.
Serving rules:
- The ball must be hit below your waist, and the paddle must make contact with the ball behind the baseline.
- The serve must clear the non-volley zone (kitchen) and land in the opposite service box.
- After the serve, players switch serving sides after each point won.
Return of serve:
- The receiving team must let the serve bounce once before returning it.
- After the return, the ball can be volleyed (hit before it bounces) or allowed to bounce once before hitting it.
Gameplay:
- Play is continuous, with each team trying to hit the ball over the net and into the opponent’s side of the court.
- The ball must land within the court boundaries (including the non-volley zone) to be considered in play.
- Points are scored when the opponent fails to return the ball, hits it out of bounds, or commits a fault.
Non-Volley Zone (Kitchen):
- Players cannot hit the ball while standing in the non-volley zone unless the ball has bounced first.
- This rule prevents players from dominating play at the net with aggressive shots.
Scoring:
- Points can only be scored by the serving side.
- Games are typically played to 11, 15, or 21 points, with a win by at least 2 points.
Faults:
- A fault occurs if the ball is hit out of bounds, fails to clear the net, or is hit into the non-volley zone before bouncing.
Winning the game:
- The first team to reach the designated number of points and be ahead by at least 2 points wins the game.
If you’re ready to give pickleball a try, consider taking lessons and start slow. Follow these tips on how to safely start an exercise routine.