By Dr. Carolyn Moore, Flagship Health

What do you get when you mix a dash of tennis, a splash of ping-pong, and a generous helping of fun? You get pickleball—and it’s quickly becoming the sport of choice for older adults across the country. 

This quirky paddle sport is more than just a passing trend. For seniors, pickleball offers a joyful way to stay physically active, mentally sharp, and socially connected.

At Flagship Health, we believe a holistic approach to healthcare empowers our senior patients to thrive. So grab your paddle, lace up those sneakers, and let’s explore what you need to know about pickleball, its benefits, and how to play safely.

What is Pickleball?

Pickleball is a paddle sport that blends elements of tennis, table tennis, and badminton. It’s played on a smaller court with a low net, a lightweight perforated plastic ball (similar to a Wiffle ball), and solid paddles. Games can be played as singles or doubles, but many older adults favor doubles for the social interaction and slightly slower pace.

What started in 1965 as a homegrown game devised by three dads in Bainbridge, Washington is now the fastest-growing sport in America. While pickleball remained a niche activity for decades, it began to gain real momentum in the mid-2000s, when retirement communities across Arizona and Florida adopted it en masse.

Then came the pandemic boom. With gyms closed and people craving outdoor, socially distant activities, pickleball saw an unprecedented surge in participation. Between 2021 and 2024, the number of players in the U.S. jumped 311%, reaching nearly 20 million participants.

Why is Pickleball a Good Activity for Seniors?

Behind the laughter, lighthearted rallies, and court-side banter lies a sport that checks all the right boxes for healthy aging. Whether you're looking to boost your heart health, improve your balance, stay mentally sharp, or simply enjoy some social time, pickleball delivers big benefits without the high impact of more intense sports.

1. Lower-impact activity

The average pickleball court is one-fourth the size of a tennis court, meaning less running and lateral movement. While there’s still a lot of starting, stopping, and stooping movements, pickleball is lower impact than sports like running and basketball, and easier on the shoulders than tennis. 

2. Effective cardio

Despite its casual vibe, pickleball provides a moderate-intensity cardiovascular workout. One study showed that players burned about 40% more calories during 30 minutes of pickleball than during the same amount of time walking, pushing their heart rate into the moderate‑intensity zone. 

3. Better balance and stability

Pickleball's stop-and-start nature enhances neuromuscular coordination. Many older adults experience better balance and coordination over time with regular play. 

4. Lower fall risk

Pickleball helps strengthen the muscles around the hips and core—two key areas in fall prevention. The Centers for Disease Control and Prevention (CDC) reports that falls are the leading cause of injury in older adults, and activities that improve coordination and lower-body strength like pickleball are among the most effective ways to reduce this risk. 

5. Brain boost

It’s not just your body that gets a workout. Tracking the ball, adjusting your swing, and anticipating your opponent’s shot all require fast decision-making and mental agility. Regular engagement in activities that combine physical and cognitive effort may slow age-related cognitive decline and improve executive function over time. 

6. Mental health benefits

Studies have shown that older adults who participate in social physical activities like pickleball experience lower rates of depression and anxiety, and higher levels of self-esteem and life satisfaction. Many players describe the sport as a lifeline that gets them out of the house, gives them something to look forward to, and helps them stay accountable to their health. 

Common Pickleball Injuries

Pickleball is a joyful and rewarding way to stay active, but like any sport, it comes with a few risks. The key is not to shy away from the game, but to step onto the court informed and prepared. By understanding common injuries and how they happen, you can take simple precautions to protect your body and keep enjoying the game you love.

Over 90% of pickleball-related injuries occur in adults aged 50 and older, with the majority affecting those between 60 and 79 years old. One of the most striking trends has been the rise in fractures. Between 2002 and 2022, the rate of fractures associated with pickleball increased 90-fold, with seniors aged 60–69 experiencing the steepest rise.

This uptick reflects not only increased participation but also a need for awareness around movement, footwear, and court safety. With proper technique and prevention, the majority of these injuries can be avoided.

Common senior injuries include:

• Sprains and strains
• Fractures
• Contusions and abrasions

A large number of these pickleball injuries are caused by falls, often while players are lunging for the ball or making sudden directional changes. In fact, studies suggest that slips and stumbles account for up to 60% of injuries that result in fractures or soft tissue damage. That makes fall prevention strategies, proper warm-ups, and supportive shoes especially important for senior players.

How Seniors Can Prevent Pickleball Injuries

With a few smart habits and a little attention to your body’s signals, most pickleball injuries are entirely preventable. Here’s how to stay safe so you can keep showing up and having fun.

1. Prepare properly

• Discuss any joint pain, osteoporosis, or cardiac concerns with your doctor.
• Warm up with 5 to 10 minutes of dynamic stretches and light cardio focusing on shoulders, wrists, knees, hips, and ankles.
• Hydrate before, during, and after playing.

2. Use the right equipment

• Wear court‑specific shoes with good ankle support and shock absorption.
• Choose a paddle weight suited to your strength. Too light or too heavy can strain wrists or shoulders.

3. Learn the correct technique

• Avoid twisting movements by pivoting properly rather than reaching.
• Use underhand serve motions as intended.
• Practice foot placement and balance drills to reduce risk of falls or over-extending.

4. Build fitness gradually

• Begin with short sessions and low intensity. Increase frequency and duration slowly.
• Aim for 2–3 days per week initially, then build up if no pain or stiffness appears. 

5. Listen to your body

• Cool down with gentle stretching.
• Pain or swelling lasting more than a few days warrants rest and possible medical evaluation.
• Follow the R.I.C.E. protocol (rest, ice, compression, elevation) for strains and sprains .

Keep Moving, Keep Connected

You don’t need to be an athlete or a competitor to enjoy the benefits of pickleball. With a welcoming community, easy-to-learn rules, and a pace that meets you where you are, this sport invites you to move your body, engage your mind, and have fun doing it. And with a few smart habits—like warming up, listening to your body, and staying mindful of form—you can play safely and keep coming back for more.

Consider this your invitation to get out and try something new! Pickleball might just be the spark that keeps you moving, laughing, and thriving for years to come.

About Dr. Carolyn Moore

Dr. Carolyn “Shay” Moore is a board-certified physician in Lifestyle Medicine who takes a holistic approach to patient care by focusing on the mind, body, and spirit. Originally from Texas, she earned her medical degree from the University of Texas Southwestern Medical School and completed her residency at St. Louis University/Scott Air Force Base. Dr. Moore served in the United States Air Force for 20 years, with active duty assignments in Albuquerque, New Mexico, and later in Colorado Springs at the U.S. Air Force Academy and Peterson Air Force Base. She retired as a Lieutenant Colonel from the Air Force Reserve. Dr. Moore is passionate about preventive care and uses evidence-based lifestyle interventions to help patients achieve long-term wellness.