How to Get Your Body Ready for 'The Golden Bachelor' Pickleball Boom

Fact checked by Sarah Scott

Key Takeaways

• Pickleball is a popular sport, especially among older adults.

• Without proper warmups and safety practices, playing pickleball can lead to sprains, fractures, and falls.

• Experts say the health and social benefits of pickleball still outweigh its risks as long as people are taking precautions.

Pickleball has been the fastest-growing sport in the United States for three years in a row. The sport remains popular with older adults who want to stay active and social—even Gerry Turner, the 72-year-old star of "The Golden Bachelor," said he is looking for a partner who plays pickleball.

But as pickleball's popularity rose, so did visits to the emergency room. A study published in 2021 found that an increase in pickleball injuries mainly occurred in people between the ages of 60-79.

Scott Bair, a 73-year-old retiree living in Kitty Hawk, North Carolina, knows the risks that come along with pickleball firsthand. Three years ago, his orthopedist recommended trying pickleball since an existing back injury kept him off the golf course.

“I was maybe six months into the game, and I was proud of the way I could get the balls quickly. I started backpedaling, and we were playing between two tennis courts. The tennis net hit me right on my belt, and I flipped over the top of it, and I got a concussion,” Bair told Verywell.

Bair took two weeks off from pickleball after his concussion, and now he wears a bump cap, a baseball-style hat lined with hard plastic that he said absorbs a small amount of the impact if he falls during a match.

“I've fallen, and it's helped,” he said.

Older adults are at a high risk of strains, sprains, falls, and fractures while playing pickleball because the game requires quick, explosive movements, according to Dennis A. Cardone, DO, chief of the division of primary care sports medicine at NYU Langone Orthopedics.

“It definitely has an increased risk for injury compared to more controlled sports activities, like cycling, swimming, and the elliptical trainer,” Cardone told Verywell.

Related: Why All Your Friends Are Playing Pickleball

How to Prevent Pickleball Injuries

Pickleball-related healthcare costs may reach $377 million in the U.S. this year, according to reports that circulated this week.

"Too many players are taking the risk with not preparing themselves to move before they play," Andy Hanley, CPT, a National Academy of Sports Medicine master instructor based in Miami, Florida, told Verywell in an email.

USA Pickleball, the national governing body for the sport, recommends that players check the court for obstacles, avoid playing if the court is wet, and wear eye protection and the right footwear.

"Traditional running shoes designed for straight-line running are not suitable. Specific on-court shoes offer a wider base for lateral stability, a flexible midsole to better feel the ground, and reinforced ankle support," Hanley said.

Warming up before playing is also key to preventing injuries. Players should spend at least five minutes walking, jogging, or cycling to the courts to raise their body temperatures.

"Following a period of light activity, static and dynamic stretching should then be followed by some shorter reaction work. Doubles partners can challenge each other with various cues and triggers that the partner must react and respond too," Hanley said.

She added that the warmup helps prevent injuries by getting the body used to various pickleball patterns at different speeds.

Recovery is just as important, and players should spend some time stretching and walking after the game to cool down.

Is Pickleball Worth the Risk?

Pickleball seems approachable because it's said to be easy to learn, but Cardone said first timers may want to take a lesson to go over the basics and cut down on the chance of injury even more.

Even after learning the fundamentals, there's still a chance that players will get a strain or fracture while playing. However, experts say that older adults who take the right precautions should not let the risk of injury hold them back from the court.

"The sport is great, and it's wonderful that people are out there playing and the benefits clearly far outweigh the risks, both physical and mental," Cardone said.

Social isolation and loneliness can put older adults at risk of dementia, depression, heart disease, and death. Research has shown that being social offers mental health benefits by giving older adults, especially those who are retired, a sense of purpose.

The potential social benefits of pickleball can't be overlooked, according to Cardone, who said "you can't ask for a more social sport."

For this reason, getting a concussion didn't stop Bair from going back to pickleball, although now he makes sure to stretch before a game and take a few days off every week to recover.

"The games are short, and there are usually a lot of people. So after the game, you sit down on a bench and you start talking," Bair said. "They're all former athletes of one variety or another, and they're very friendly. It's not that competitive a game."

Read Next: Here’s How Long You Should Walk Every Day to Keep Your Heart Healthy

What This Means For You

Taking the right precautions can reduce the risk of pickleball injuries. Wear the right gear, take time to warm-up and cool-down, and give your body time to recover after playing.

Read the original article on Verywell Health.