{"Status":true,"Message":"","Response":{"post":{"postuid":"5be8405b-8ad8-4be6-807e-35a250de9b27","tenantuid":"45a0010e-ec76-43e9-9914-4376bfa80903","projectuid":"4025e8c9-71ea-4557-850d-662c78598919","title":"Pickleball Health, Fitness \u0026 Injury Prevention Guide","slug":"article/pickleball-health-fitness-injury-prevention-guide","html":"\u003Cp\u003EPickleball is one of the most accessible and physically rewarding sports you can play at any age \u2014 but like any court sport, it comes with real injury risks if you don\u2019t prepare properly. This guide covers both sides of the equation: the genuine health and fitness benefits pickleball offers, and the most common injuries players face along with practical steps to prevent them. Whether you\u2019re playing for fun, for fitness, or for competition, understanding your body on the court will help you play better and stay in the game longer.\u003C/p\u003E\u003Ccite class=\u0022warning\u0022\u003E\u003Cspan class=\u0022title\u0022\u003EWarning\u003C/span\u003E\u003Cp\u003EThis guide provides general fitness and injury-prevention information for educational purposes. It is not a substitute for professional medical advice. If you are experiencing pain, injury, or a health condition that affects your ability to play, consult a qualified healthcare provider before returning to court.\u003C/p\u003E\u003C/cite\u003E\u003Ch2 id=\u0022before_you_begin\u0022\u003EBefore You Begin\u003C/h2\u003E\u003Cp\u003EIf you\u2019re brand new to pickleball, start with \u003Ca href=\u0022https://pickleball.com/docs/en/article/how-to-play-pickleball-a-complete-beginners-guide\u0022\u003EHow to Play Pickleball: A Complete Beginner\u2019s Guide\u003C/a\u003E to get oriented with the game before exploring fitness and injury topics. For equipment guidance that can reduce injury risk, including shoe selection, see the \u003Ca href=\u0022https://pickleball.com/docs/en/article/pickleball-equipment-guide-balls-shoes-and-gear\u0022\u003EPickleball Equipment Guide: Balls, Shoes \u0026amp; Gear\u003C/a\u003E.\u003C/p\u003E\u003Chr\u003E\u003Ch2 id=\u0022part_1_the_health_and_fitness_benefits_of_pickleball\u0022\u003EPart 1: The Health and Fitness Benefits of Pickleball\u003C/h2\u003E\u003Ch3 id=\u0022is_pickleball_good_exercise\u0022\u003EIs Pickleball Good Exercise?\u003C/h3\u003E\u003Cp\u003EYes \u2014 pickleball is a legitimate cardiovascular and muscular workout. A typical recreational game involves continuous movement: lateral shuffles, forward lunges, quick pivots, and overhead swings. Even at a moderate pace, it elevates heart rate into the aerobic zone. At competitive intensity, it can push into higher cardio zones comparable to singles tennis.\u003C/p\u003E\u003Cp\u003EWhat makes pickleball unique among court sports is that the smaller court and slower-moving ball (compared to tennis) make it accessible to players across a wide range of fitness levels \u2014 including older adults and those returning from injury \u2014 without sacrificing the fitness benefit. You can get a real workout without needing elite athleticism.\u003C/p\u003E\u003Ch3 id=\u0022how_many_calories_does_pickleball_burn\u0022\u003EHow Many Calories Does Pickleball Burn?\u003C/h3\u003E\u003Cp\u003ECalorie burn during pickleball varies based on your body weight, playing intensity, and session duration. General estimates for a 150\u2013180 lb (68\u201382 kg) player:\u003C/p\u003E\u003Ctable border=\u00221\u0022 style=\u0022border-collapse: collapse; width: 100%;\u0022\u003E\u003Cthead\u003E\u003Ctr\u003E\u003Cth\u003EIntensity Level\u003C/th\u003E\u003Cth\u003EApproximate Calories Burned (per hour)\u003C/th\u003E\u003C/tr\u003E\u003C/thead\u003E\u003Ctr\u003E\u003Ctd\u003ECasual recreational play (doubles)\u003C/td\u003E\u003Ctd\u003E250\u2013400 calories\u003C/td\u003E\u003C/tr\u003E\u003Ctr\u003E\u003Ctd\u003EModerate recreational play (doubles)\u003C/td\u003E\u003Ctd\u003E400\u2013500 calories\u003C/td\u003E\u003C/tr\u003E\u003Ctr\u003E\u003Ctd\u003ECompetitive / high-intensity play (singles or fast doubles)\u003C/td\u003E\u003Ctd\u003E500\u2013700\u002B calories\u003C/td\u003E\u003C/tr\u003E\u003C/table\u003E\u003Cp\u003EThese estimates are broadly consistent with published research on pickleball energy expenditure. A 2018 study published in the Journal of Aging and Physical Activity found that recreational \u003Ca href=\u0022/article/pickleball-paddle-buying-guide-how-to-choose-the-right-paddle\u0022\u003Epickleball play\u003C/a\u003Eers achieved heart rates at approximately 73% of maximum, which falls solidly in the moderate-intensity aerobic zone recommended for cardiovascular health by the American Heart Association.\u003C/p\u003E\u003Ch3 id=\u0022is_pickleball_good_cardio\u0022\u003EIs Pickleball Good Cardio?\u003C/h3\u003E\u003Cp\u003EPickleball is effective cardiovascular exercise. The stop-and-start nature of rallies \u2014 brief bursts of intense movement followed by short rests between points \u2014 mirrors interval training, which is highly effective for cardiovascular conditioning. Regular pickleball play has been associated with improved resting heart rate, lower blood pressure, and increased VO2 max in older adult populations.\u003C/p\u003E\u003Ch3 id=\u0022is_pickleball_a_full_body_workout\u0022\u003EIs Pickleball a Full Body Workout?\u003C/h3\u003E\u003Cp\u003EPickleball engages muscle groups across your entire body, though the lower body and core bear the most demand in typical play. The upper body is involved primarily through paddle swing, but the movement patterns \u2014 lateral shuffling, lunging, pivoting, squatting low for dinks \u2014 make it much more of a total-body activity than it might appear from the outside.\u003C/p\u003E\u003Ch3 id=\u0022what_muscles_does_pickleball_work\u0022\u003EWhat Muscles Does Pickleball Work?\u003C/h3\u003E\u003Cul\u003E\u003Cli\u003E\u003Cb\u003ELegs and glutes:\u003C/b\u003E Constant movement works your quadriceps, hamstrings, calves, and glutes. Low court positioning at the kitchen line requires sustained quad engagement.\u003C/li\u003E\u003Cli\u003E\u003Cb\u003ECore:\u003C/b\u003E Rotation during swings and the stabilization required for quick direction changes puts significant demand on your abdominals, obliques, and lower back.\u003C/li\u003E\u003Cli\u003E\u003Cb\u003EShoulders and arms:\u003C/b\u003E Paddle mechanics engage the rotator cuff, deltoids, forearm extensors and flexors, and the wrist stabilizers \u2014 which is also why these are the primary sites of overuse injury.\u003C/li\u003E\u003Cli\u003E\u003Cb\u003EBack:\u003C/b\u003E The upper and lower back absorb rotational force during swings and support posture during extended play.\u003C/li\u003E\u003Cli\u003E\u003Cb\u003EAnkles and feet:\u003C/b\u003E Lateral cutting and pivoting demand ankle stability and proprioception throughout every point.\u003C/li\u003E\u003C/ul\u003E\u003Ch3 id=\u0022is_pickleball_good_for_seniors\u0022\u003EIs Pickleball Good for Seniors?\u003C/h3\u003E\u003Cp\u003EPickleball has become one of the most popular sports among adults 55 and older for good reason. The smaller court reduces the running distance required compared to tennis, the underhand serve is easier on the shoulder than a tennis serve, and the social doubles format keeps intensity manageable. Multiple studies have found that regular pickleball play improves cardiovascular fitness, balance, and muscular endurance in older adults, while also providing significant mental health benefits through social connection.\u003C/p\u003E\u003Cp\u003EThat said, seniors starting pickleball should ease in gradually, particularly if they have pre-existing joint conditions. The injury patterns common in pickleball \u2014 discussed in Part 2 \u2014 become more significant with age, and proper warm-up and footwear become even more important.\u003C/p\u003E\u003Ch3 id=\u0022is_pickleball_good_for_weight_loss\u0022\u003EIs Pickleball Good for Weight Loss?\u003C/h3\u003E\u003Cp\u003EPickleball can support weight loss as part of a consistent exercise routine. The caloric expenditure from regular play (particularly at higher intensity or in singles) is meaningful, and the enjoyable, social nature of the game makes it easier to maintain as a habit than solitary gym workouts. Weight loss from exercise alone requires consistency over time \u2014 pickleball\u2019s accessibility and high enjoyment factor make it one of the easier ways to build that consistency.\u003C/p\u003E\u003Ch3 id=\u0022how_does_pickleball_compare_to_tennis_for_fitness\u0022\u003EHow Does Pickleball Compare to Tennis for Fitness?\u003C/h3\u003E\u003Cp\u003ETennis typically burns more calories per hour than recreational pickleball, primarily because tennis involves more court to cover. However, pickleball\u2019s interval-style play can be remarkably intense, and competitive or singles pickleball can approach recreational tennis in caloric expenditure. The bigger distinction is accessibility: pickleball is lower-impact on joints for many players, has a gentler learning curve, and can be played more frequently and for longer durations before fatigue sets in. For many older players and those with joint concerns, pickleball delivers comparable cardiovascular benefit with lower cumulative stress on the body.\u003C/p\u003E\u003Chr\u003E\u003Ch2 id=\u0022part_2_common_pickleball_injuries\u0022\u003EPart 2: Common Pickleball Injuries\u003C/h2\u003E\u003Cp\u003EPickleball injuries have increased significantly as the sport\u2019s popularity has grown \u2014 a reflection of more people playing, often without proper preparation or equipment. The most common injuries fall into two categories: overuse injuries from repetitive motion, and acute injuries from falls or sudden movements.\u003C/p\u003E\u003Ch3 id=\u0022what_are_common_pickleball_injuries\u0022\u003EWhat Are Common Pickleball Injuries?\u003C/h3\u003E\u003Ctable border=\u00221\u0022 style=\u0022border-collapse: collapse; width: 100%;\u0022\u003E\u003Cthead\u003E\u003Ctr\u003E\u003Cth\u003EInjury\u003C/th\u003E\u003Cth\u003EType\u003C/th\u003E\u003Cth\u003EMost Common In\u003C/th\u003E\u003C/tr\u003E\u003C/thead\u003E\u003Ctr\u003E\u003Ctd\u003EPickleball elbow (lateral epicondylitis)\u003C/td\u003E\u003Ctd\u003EOveruse\u003C/td\u003E\u003Ctd\u003EAll players; especially beginners and older adults\u003C/td\u003E\u003C/tr\u003E\u003Ctr\u003E\u003Ctd\u003ERotator cuff strain or tear\u003C/td\u003E\u003Ctd\u003EOveruse / acute\u003C/td\u003E\u003Ctd\u003EPlayers 50\u002B; overhead smash movement\u003C/td\u003E\u003C/tr\u003E\u003Ctr\u003E\u003Ctd\u003EKnee pain (patellar tendinopathy, meniscus)\u003C/td\u003E\u003Ctd\u003EOveruse / acute\u003C/td\u003E\u003Ctd\u003EPlayers with existing knee conditions; high-volume players\u003C/td\u003E\u003C/tr\u003E\u003Ctr\u003E\u003Ctd\u003EAnkle sprain\u003C/td\u003E\u003Ctd\u003EAcute\u003C/td\u003E\u003Ctd\u003EAny player; lateral cutting movements\u003C/td\u003E\u003C/tr\u003E\u003Ctr\u003E\u003Ctd\u003ELower back strain\u003C/td\u003E\u003Ctd\u003EOveruse\u003C/td\u003E\u003Ctd\u003EPlayers with poor trunk stability or posture\u003C/td\u003E\u003C/tr\u003E\u003Ctr\u003E\u003Ctd\u003EAchilles tendinopathy\u003C/td\u003E\u003Ctd\u003EOveruse\u003C/td\u003E\u003Ctd\u003EPlayers 40\u002B; fast explosive movement\u003C/td\u003E\u003C/tr\u003E\u003Ctr\u003E\u003Ctd\u003EPlantar fasciitis\u003C/td\u003E\u003Ctd\u003EOveruse\u003C/td\u003E\u003Ctd\u003EPlayers logging high weekly court hours\u003C/td\u003E\u003C/tr\u003E\u003Ctr\u003E\u003Ctd\u003EWrist strain\u003C/td\u003E\u003Ctd\u003EOveruse / acute\u003C/td\u003E\u003Ctd\u003EPlayers using incorrect paddle grip technique\u003C/td\u003E\u003C/tr\u003E\u003C/table\u003E\u003Ch3 id=\u0022what_is_pickleball_elbow\u0022\u003EWhat Is Pickleball Elbow?\u003C/h3\u003E\u003Cp\u003EPickleball elbow is the most frequently reported overuse injury in the sport. It\u2019s essentially the same condition as tennis elbow (lateral epicondylitis) \u2014 pain and inflammation on the outer (lateral) part of the elbow, caused by repetitive strain on the forearm extensor tendons that attach there.\u003C/p\u003E\u003Cp\u003EIt develops from repeated paddle swings, particularly when players use improper technique (leading with the elbow, over-gripping the paddle, or relying primarily on wrist snap rather than shoulder and core rotation). Players who are new to the sport are particularly vulnerable, as they haven\u2019t yet developed proper mechanics and often over-grip the paddle while learning.\u003C/p\u003E\u003Cp\u003ESymptoms include pain or burning on the outside of the elbow, weakness in the grip, and discomfort when lifting objects with the palm down. Pickleball elbow is treatable but can become chronic if ignored.\u003C/p\u003E\u003Ch3 id=\u0022how_do_you_treat_pickleball_elbow\u0022\u003EHow Do You Treat Pickleball Elbow?\u003C/h3\u003E\u003Cul\u003E\u003Cli\u003E\u003Cb\u003ERest:\u003C/b\u003E Reduce or stop pickleball play during acute flare-ups. Continuing to play through significant pain prolongs recovery.\u003C/li\u003E\u003Cli\u003E\u003Cb\u003EIce:\u003C/b\u003E Apply ice to the lateral elbow for 15\u201320 minutes after activity to reduce inflammation.\u003C/li\u003E\u003Cli\u003E\u003Cb\u003ETechnique correction:\u003C/b\u003E Work with a coach or experienced player to identify and correct mechanics \u2014 particularly grip pressure, swing path, and whether you\u2019re over-relying on wrist extension.\u003C/li\u003E\u003Cli\u003E\u003Cb\u003EEquipment adjustment:\u003C/b\u003E A lighter paddle, a larger grip size, or a softer paddle face can reduce impact transmission to the elbow. Adding an overgrip can help reduce grip pressure.\u003C/li\u003E\u003Cli\u003E\u003Cb\u003EPhysical therapy:\u003C/b\u003E Eccentric forearm strengthening exercises, supervised by a physical therapist, are highly effective for lateral epicondylitis rehabilitation.\u003C/li\u003E\u003Cli\u003E\u003Cb\u003EAnti-inflammatory measures:\u003C/b\u003E NSAIDs (as directed by a physician) can help manage inflammation in the short term.\u003C/li\u003E\u003C/ul\u003E\u003Ccite class=\u0022recommended\u0022\u003E\u003Cspan class=\u0022title\u0022\u003ENote\u003C/span\u003E\u003Cp\u003ESee a doctor or sports medicine professional if pickleball elbow symptoms persist beyond a few weeks despite rest, if the pain is severe, or if you notice weakness or numbness. Chronic cases that don\u0027t respond to conservative treatment may benefit from additional interventions such as corticosteroid injection or PRP therapy.\u003C/p\u003E\u003C/cite\u003E\u003Ch3 id=\u0022what_are_the_most_common_knee_injuries_in_pickleball\u0022\u003EWhat Are the Most Common Knee Injuries in Pickleball?\u003C/h3\u003E\u003Cp\u003EKnee injuries in pickleball most commonly involve the patellar tendon (patellar tendinopathy), the meniscus, and the ligaments (particularly the MCL). The low, crouching kitchen position puts sustained load on the quadriceps and patellar tendon. Quick pivots and directional changes can stress the meniscus, particularly in players with pre-existing cartilage wear.\u003C/p\u003E\u003Ch3 id=\u0022is_pickleball_bad_for_your_knees\u0022\u003EIs Pickleball Bad for Your Knees?\u003C/h3\u003E\u003Cp\u003EPickleball is not inherently bad for your knees, but it can aggravate existing knee conditions or cause overuse injuries if you\u2019re playing high volumes without adequate preparation. Players with osteoarthritis, previous meniscus issues, or ACL history should consult a physician before starting regular play. For most players, appropriate footwear, proper warm-up, and gradual volume increases keep knee risk manageable.\u003C/p\u003E\u003Ch3 id=\u0022is_pickleball_bad_for_your_back\u0022\u003EIs Pickleball Bad for Your Back?\u003C/h3\u003E\u003Cp\u003EPickleball involves significant trunk rotation during swings and a forward-leaning posture at the kitchen line that can stress the lower back. Players with poor core stability, existing lumbar issues, or who play with excessive back-dominant mechanics (rather than rotating through the hips and shoulders) are most at risk. Strengthening the core off the court and maintaining good posture during play significantly reduces back injury risk.\u003C/p\u003E\u003Chr\u003E\u003Ch2 id=\u0022part_3_injury_prevention\u0022\u003EPart 3: Injury Prevention\u003C/h2\u003E\u003Ch3 id=\u0022how_do_you_prevent_pickleball_injuries\u0022\u003EHow Do You Prevent Pickleball Injuries?\u003C/h3\u003E\u003Cul\u003E\u003Cli\u003E\u003Cb\u003EWear proper court shoes:\u003C/b\u003E Lateral-support court shoes are the single most impactful piece of injury-prevention equipment. Running shoes do not provide adequate side-to-side stability for court sports.\u003C/li\u003E\u003Cli\u003E\u003Cb\u003EWarm up before play:\u003C/b\u003E Cold muscles and tendons are significantly more injury-prone. Spend 5\u201310 minutes warming up before your first game.\u003C/li\u003E\u003Cli\u003E\u003Cb\u003EBuild volume gradually:\u003C/b\u003E Many pickleball injuries come from dramatically increasing playing frequency. Build court hours progressively.\u003C/li\u003E\u003Cli\u003E\u003Cb\u003ELearn proper technique early:\u003C/b\u003E Incorrect paddle mechanics \u2014 particularly over-gripping and elbow-led swings \u2014 are a primary driver of overuse injuries.\u003C/li\u003E\u003Cli\u003E\u003Cb\u003EStrengthen off the court:\u003C/b\u003E Core stability, hip strength, and rotator cuff conditioning all reduce injury risk.\u003C/li\u003E\u003Cli\u003E\u003Cb\u003EListen to your body:\u003C/b\u003E Persistent pain that worsens with activity or doesn\u2019t resolve after rest warrants medical evaluation.\u003C/li\u003E\u003C/ul\u003E\u003Ch3 id=\u0022how_do_you_warm_up_for_pickleball\u0022\u003EHow Do You Warm Up for Pickleball?\u003C/h3\u003E\u003Cul\u003E\u003Cli\u003E\u003Cb\u003ELight aerobic activity (2\u20133 minutes):\u003C/b\u003E Brisk walking, light jogging in place, or slow side-to-side shuffles to raise heart rate and body temperature.\u003C/li\u003E\u003Cli\u003E\u003Cb\u003EDynamic lower body (2\u20133 minutes):\u003C/b\u003E Leg swings (front-to-back and side-to-side), walking lunges, and hip circles to open up the hips and knees.\u003C/li\u003E\u003Cli\u003E\u003Cb\u003EDynamic upper body (1\u20132 minutes):\u003C/b\u003E Arm circles (small to large), shoulder rolls, and gentle trunk rotations to prepare the shoulders and core.\u003C/li\u003E\u003Cli\u003E\u003Cb\u003EGentle dinking warm-up (3\u20135 minutes):\u003C/b\u003E Start slow \u2014 rally softly at the kitchen with a partner, or practice dinking against a wall at low intensity.\u003C/li\u003E\u003C/ul\u003E\u003Ccite class=\u0022recommended\u0022\u003E\u003Cspan class=\u0022title\u0022\u003ENote\u003C/span\u003E\u003Cp\u003EStatic stretching (holding a stretch for 30\u002B seconds) before play is no longer recommended by sports medicine experts \u2014 it can temporarily reduce muscle power and may increase acute injury risk in cold muscles. Save static stretching for after play, when your muscles are warm.\u003C/p\u003E\u003C/cite\u003E\u003Ch3 id=\u0022what_stretches_should_i_do_before_playing_pickleball\u0022\u003EWhat Stretches Should I Do Before Playing Pickleball?\u003C/h3\u003E\u003Cp\u003EBefore play, favor dynamic stretches (controlled movements through a range of motion) over static holds. Good pre-play dynamic movements include:\u003C/p\u003E\u003Cul\u003E\u003Cli\u003E\u003Cb\u003EAnkle circles:\u003C/b\u003E Improve ankle mobility and proprioception for lateral movement.\u003C/li\u003E\u003Cli\u003E\u003Cb\u003EHip flexor lunges (dynamic):\u003C/b\u003E Step forward into a lunge, hold for 1\u20132 seconds, return, and alternate sides.\u003C/li\u003E\u003Cli\u003E\u003Cb\u003ETorso rotations:\u003C/b\u003E Feet shoulder-width apart, arms extended \u2014 rotate through your core left and right.\u003C/li\u003E\u003Cli\u003E\u003Cb\u003EWrist and forearm circles:\u003C/b\u003E Gently rotate and flex the wrists in both directions to warm up the forearm tendons.\u003C/li\u003E\u003Cli\u003E\u003Cb\u003EShoulder pendulums:\u003C/b\u003E Lean slightly forward and let your arm hang, gently swinging in small circles to warm up the rotator cuff.\u003C/li\u003E\u003C/ul\u003E\u003Cp\u003E\u003Cb\u003EAfter play\u003C/b\u003E, switch to static stretches targeting the areas you\u2019ve worked: calf stretches, quad stretches, forearm extensor stretches (particularly important for elbow health), and a posterior shoulder stretch.\u003C/p\u003E\u003Chr\u003E\u003Ch2 id=\u0022frequently_asked_questions\u0022\u003EFrequently Asked Questions\u003C/h2\u003E\u003Ch3 id=\u0022is_pickleball_good_for_people_with_arthritis\u0022\u003EIs pickleball good for people with arthritis?\u003C/h3\u003E\u003Cp\u003EMany people with mild-to-moderate osteoarthritis find pickleball manageable and beneficial \u2014 the lower-impact nature of the sport compared to running or high-intensity court sports makes it accessible. Doubles play further reduces individual movement demand. Anyone with significant arthritis should consult their physician before starting pickleball and monitor how their joints respond after each session.\u003C/p\u003E\u003Ch3 id=\u0022how_do_i_prevent_pickleball_knee_injuries\u0022\u003EHow do I prevent pickleball knee injuries?\u003C/h3\u003E\u003Cp\u003EWear proper lateral-support court shoes, warm up thoroughly before play, build your playing volume gradually, and strengthen your quadriceps and hip abductors off the court. If you have pre-existing knee issues, consult a physical therapist about knee-specific conditioning before increasing your pickleball frequency.\u003C/p\u003E\u003Ch3 id=\u0022what_is_tennis_elbow_and_is_it_the_same_as_pickleball_elbow\u0022\u003EWhat is tennis elbow and is it the same as pickleball elbow?\u003C/h3\u003E\u003Cp\u003EThey are the same condition \u2014 lateral epicondylitis. Tennis elbow describes pain at the lateral (outside) elbow due to overuse of the forearm extensor tendons. It occurs in any repetitive racquet or paddle sport. The cause and treatment are identical regardless of which sport triggered it.\u003C/p\u003E\u003Ch3 id=\u0022how_do_you_treat_an_achilles_injury_from_pickleball\u0022\u003EHow do you treat an Achilles injury from pickleball?\u003C/h3\u003E\u003Cp\u003EFor mild Achilles tendinopathy, reduce activity and work with a physical therapist on eccentric calf-strengthening exercises, which have strong evidence for Achilles rehabilitation. An acute Achilles rupture \u2014 characterized by a sudden pop and immediate inability to push off the foot \u2014 requires immediate medical attention. Do not attempt to play through a suspected Achilles rupture.\u003C/p\u003E\u003Ch3 id=\u0022how_do_i_stay_injuryfree_playing_pickleball_longterm\u0022\u003EHow do I stay injury-free playing pickleball long-term?\u003C/h3\u003E\u003Cp\u003ECombine four habits: (1) always warm up before play and cool down after, (2) wear appropriate court shoes and replace them when the lateral support wears out, (3) work on strength and mobility off the court \u2014 particularly the shoulders, core, and hips, and (4) pay attention to early warning signs like persistent soreness or joint pain and address them before they become chronic. Pickleball is a sport you can play well into your 70s and 80s \u2014 taking care of your body now makes that possible.\u003C/p\u003E\u003Chr\u003E\u003Ch2 id=\u0022related_articles\u0022\u003ERelated Articles\u003C/h2\u003E\u003Cul\u003E\u003Cli\u003E\u003Ca href=\u0022https://pickleball.com/docs/en/article/pickleball-equipment-guide-balls-shoes-and-gear\u0022\u003EPickleball Equipment Guide: Balls, Shoes \u0026amp; Gear\u003C/a\u003E\u003C/li\u003E\u003Cli\u003E\u003Ca href=\u0022https://pickleball.com/docs/en/article/how-to-play-pickleball-a-complete-beginners-guide\u0022\u003EHow to Play Pickleball: A Complete Beginner\u2019s Guide\u003C/a\u003E\u003C/li\u003E\u003Cli\u003E\u003Ca href=\u0022https://pickleball.com/docs/en/article/pickleball-skill-levels-and-ratings-guide-from-20-to-50-explained\u0022\u003EPickleball Skill Levels \u0026amp; Ratings Guide\u003C/a\u003E\u003C/li\u003E\u003Cli\u003E\u003Ca href=\u0022https://pickleball.com/docs/en/article/pickleball-shots-and-techniques-library-every-shot-you-need-to-know\u0022\u003EPickleball Shots \u0026amp; Techniques Library\u003C/a\u003E\u003C/li\u003E\u003C/ul\u003E\u003Chr\u003E\u003Cp\u003EQuestions about pickleball health and fitness? Email \u003Ca href=\u0022mailto:support@pickleball.com\u0022\u003Esupport@pickleball.com\u003C/a\u003E.\u003C/p\u003E","publish_status":0,"post_type":"Article","authoruid":"42b786ed-5ff2-467c-9593-d828908ee6d2","author":{"authoruid":"42b786ed-5ff2-467c-9593-d828908ee6d2","name":"Christy Cook","url":"https://www.linkedin.com/in/christy-cook-texas/","photo_url":"https://graffiti-auf7e6dwhxhcbwek.z03.azurefd.net/45a0010e-ec76-43e9-9914-4376bfa80903/4025e8c9-71ea-4557-850d-662c78598919/4fd2cf59-047a-4a00-8a6d-2d9c6c9f91fe.jpg?v=1114665229","linkedin_url":"https://www.linkedin.com/in/christy-cook-texas/"},"featured_image_updating":false,"meta_description":"Pickleball boosts fitness and cardio for all ages but carries injury risks; learn benefits, common injuries, and injury prevention tips to play safe and stay active.","keywords":"court sports; cardiovascular exercise; calorie burn; muscle groups; seniors health; injury prevention; pickleball elbow; knee injuries; warm-up exercises; physical therapy","display_toc":true,"has_workingcopy":false,"allow_indexing":true,"total_views":8,"date_stale":"2026-08-31T00:00:00","date_published":"2026-06-29T20:47:00","date_updated":"2026-07-06T23:32:21.693","date_created":"2026-06-29T20:46:02.907"}}}