First the good news—the SaddleBrooke Pickleball Association (SPA) now has close to 800 members who regularly enjoy a low-impact excellent cardiovascular workout. And, since it is a team sport, they have the added benefit of socializing with friends and having a healthy sense of well-being. It’s also a relatively easy sport to learn and play. You do not have to be in excellent physical condition to enjoy pickleball.

On the other hand, older players may experience injuries. The most common injuries include sprains, joint pain and falling. Wrist, shoulder, knee and ankle injuries can also occur.

So, the question becomes, “How do I continue to enjoy this sport that I have grown to love without putting myself at risk of injury?” There are some commonsense things we already know:

  • Don’t overdo it. Include some rest days in your exercise plan and some cross training. Above all – listen to your body.
  • Use sunscreen, have good footwear, and be sure to hydrate.
  • Stretch, warm up 10 minutes before playing.
  • Strive for good technique. SPA offers classes to members that emphasize moving on the court in such a way as to minimize injury.

Recently, I spoke with Jeannette Pyle, Director of Fitness and Wellness, about the role that conditioning can play in minimizing pickleball injuries.

  1. How important is it to stretch before playing? It is extremely important, especially a dynamic stretch. That is the lengthening and shortening of a muscle to warm it up and get it ready for play. I recommend 10 minutes as a minimum.
  2. How effective is good conditioning in minimizing the risk of injury? It can be very effective. When you train to move laterally—sideways—and train to move forward and backwards you will have better reaction time and your body will know what to do from muscle memory. That is also why all the professional players condition heavily.
  3. What are the advantages of working with a fitness trainer? A professional who understands the movements of the body will guide your conditioning to ensure that you have the proper form and get the maximum benefit from your workout.
  4. What typically causes “pickleball elbow?” It is often from overuse. As a pickleball player, I got pickleball elbow. I switched to a kinetic paddle that is designed to help by reducing the vibration on impact. Good conditioning can also help. If you are a side sleeper or someone who sleeps with their arms over their head, you can exacerbate tendinitis of the elbow. Having good form when you play and using a pressure point strap is helpful.
  5. Are there specific exercises that can improve balance and reduce the risk of falling? Yes, there are various specific exercises that can help with balance. Cross-training and exercise in general also help to improve balance.
  6. I understand that through the DesertView Fitness Center, you have developed a conditioning routine designed specifically to help pickleball players minimize their risk of injury. Tell me more about that. Yes, this will be a fun, one-hour small group training class that will have eight to 10 people, of all levels. We will use resistance bands and light weights. We will work on lateral and forward / backward movement, agility, reaction time, and general conditioning & strengthening for the legs to help with muscle memory that is needed for quick movement in pickleball. To maximize the benefits of conditioning, I recommend some form of resistance band, light weight training twice per week as a minimum.
  7. Will the fitness routine you have developed also help tennis players? Absolutely. It will be beneficial for any form of racquet sport—including pop tennis.
  8. When will the class be offered and how do I sign up in advance? “SGT – Conditioning for Pickleball” will be offered at the DesertView Fitness Center on Mondays at 10:30 a.m. beginning in May. Classes are $10 and you can sign up on the SaddleBrooke HOA-2 website or via the app. You can also call the fitness center to sign up in advance. Signups begin at 4 p.m. on Thursdays for the following week.

I want to thank Jeannette for her time and for sharing her expertise on conditioning as it pertains to pickleball specifically.

While older players may have a higher incidence of injury, the benefits of playing pickleball often outweigh the risks. With good conditioning and common sense, pickleball can be an excellent, enjoyable way to combine the benefits of social interaction with exercise that may improve cognition, reduce anxiety, reduce cardiovascular and diabetes risks, strengthen bones and build up muscles and endurance. It can be great exercise disguised as fun.

Are you thinking about playing pickleball for the first time? The SaddleBrooke Pickleball Association (SPA) makes it easy to get started and even offers introductory lessons for non-members. After your initial lesson, if you choose to join SPA, the club will help you connect with other members and begin making pickleball friends. A mentoring program is also available to all new members. Free lessons to advance your skill level are available when you join. For all the details, visit sbpickleball.club.

“As a pickleball player I know how fun the game is to play, and I also love the number of calories I burn as I play! As a personal trainer and wellness professional I know the benefits of playing pickleball and I am also aware of the preparation that everybody should do to be able to play to the best of their ability and to reduce the chance of injury. The game is so fun I always look forward to playing with my family and friends.” - Jeannette Pyle, Director of Fitness and Wellness – Desert View Fitness Center

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