Health benefits far outweigh injury risks in sport that continues to attract new players

Anyone who lives in close proximity to a pickleball court can no doubt attest to the popularity of the sport.

According to the 2023 Topline Participation Report from the Sports & Fitness Industry Association, pickleball participation grew by 159% between 2019 and 2022. Such figures are a testament to the popularity of a sport that has reinvigorated millions of players’ enthusiasm for physical activity and team sports.

The thrill of competition and the joy of social interaction undoubtedly have contributed to the popularity of pickleball, but those are not the only benefits to participating in this fast-growing sport. Indeed, there are many potential health benefits to pickleball, as well.

• Pickleball provides a fun way to embrace physical activity. It’s easy to lose interest in an exercise regimen characterized by time on a treadmill and traditional strength training in a gym setting.

Though cardiovascular exercise and strength training are vital components of successful exercise regimens, it’s important that individuals make their fitness routines enjoyable, which increases the likelihood that they will remain committed to less sedentary lifestyles. The SFIA report found that players deemed pickleball 150% more enjoyable than walking for 30 minutes.

• Pickleball provides social benefits that positively affect long-term health. According to Duke Recreation & Physical Education at Duke University, pickleball has earned a reputation as an inclusive, community-building activity. The socialization aspect of pickleball should not be overlooked when discussing the health benefits of the sport. According to the Centers for Disease Control and Prevention, loneliness can increase a person’s risk for mental health issues like depression and additional problems like heart disease, dementia and stroke. By engaging in social activities like pickleball, individuals can reduce their risk for loneliness, which can improve their overall quality of life and may lower their chances of developing potentially deadly health problems.

• Pickleball can lead to a healthier heart. A study from Apple that is examining the effects of pickleball participation on heart health has thus far found that playing pickleball helps players reach moderate to vigorous heart rate zones. Cardiologist and Harvard Medical School professor of medicine Dr. Calum MacRae notes that ample time in moderate heart rate zones has been found to improve cardiac fitness.

• Pickleball can benefit brain health. MacRae, one of the Apple study’s lead investigators, notes that pickleball is one of various activities that also can improve memory and recall over time. The physical benefits of pickleball may not be lost on players, but some may be surprised to learn the sport offers cognitive health benefits as well. A 2023 study published in the journal Frontiers in Psychology found that pickleball participation led to significant improvements in personal well-being, life satisfaction and happiness.

Did you know?

Pickleball is an American original. The popularity of pickleball has risen sharply in recent years, and a recent report from the Association of Pickleball Professionals indicated more than 36 million people played the sport across the United States in 2022. But pickleball is much older than its recent participation boom suggests.

According to USA Pickleball, the sport is the brainchild of U.S. congressman Joel Pritchard and businessman Bill Bell. In 1965, Prichard and Bell arrived at the former’s home on Bainbridge Island in Washington to find their families lounging around. Pritchard’s property had an old badminton court, but no equipment. So the players improvised, using ping pong paddles and a perforated plastic ball. The net, initially around 60 inches high, was lowered once the players realized how well the ball bounced on the asphalt playing surface. The following weekend Pritchard introduced the game to another friend, Barney McCallum, and the two men and Bell soon created rules for the game that is now known as pickleball.

What is this thing called pickleball?

USA Pickleball notes that pickleball combines many elements of tennis, badminton and ping-pong. That game is played with a paddle and a plastic ball with holes and can be played both indoors and outdoors on a badminton-sized court with a slightly modified tennis net. Much like tennis, pickleball can be played in a singles (one-on-one) or doubles (two-on-two) format.

• How is pickleball played? An extensive list of the rules of pickleball can be found online at usapickleball.org. A game is typically played to 11 points, and a team must win by two. Tournament games may be played to 15 or 21, and a team must win by two.

• Does pickleball utilize referees? Recreational games of pickleball can rely on the honor system much like pick-up games of other sports do. However, USA Pickleball notes that referees and line judges are important components of tournament play.

• Why should I play pickleball? Players enjoy the game of pickleball for a multitude of reasons, including the thrill of competition, the chance to socialize and the opportunity to exercise outside of a gym or home fitness center. But many play the game because they find it fun.

Be safe

Injuries are a part of any sport, and pickleball is no different. Though there’s no foolproof method to guarantee pickleball players don’t get hurt playing the game they love, the following are some tips that can reduce injury risk.

• Gear up. Pickleball is a competitive sport, but there’s a tendency among some players, particularly novices, to take a casual approach to the game. Veteran players may know better, but anyone new to the game should be sure to wear the appropriate gear when playing. Athletic shoes with ample traction can reduce the likelihood that players will slip or fall. The right racket also can reduce risk for elbow injuries. The sporting goods experts at Dick’s Sporting Goods note that paddles should feature a light to medium weight, comfortable grip and a large sweet spot. The right paddle will be different for everyone, so novices are urged to speak to veteran players for advice on which paddle might be best for them.

• Embrace physical activity. Pickleball can be a great workout, and players can reduce their injury risk by embracing physical activity even when they are not playing. Leg exercises can help build lower body strength, but strength exercises that focus on the upper body also can reduce injury risk.

• Loosen up before playing. Taking the court right after getting out of the car is a recipe for injury. Arrive five to 10 minutes before a game and use that time to loosen up. A short walk and some subsequent stretches can help players make sure their bodies are not too tight to play. Some brief warm-up exercises and stretching can reduce muscle tension and make the body less vulnerable to injury.

• Hydrate before, during and after a game. The experts at Johns Hopkins Medicine note that water cushions the joints, which helps athletes maintain their flexibility. Flexibility can reduce injury risk, particularly in a sport like pickleball. The 2021 study published in Injury Epidemiology noted that 60% of pickleball injuries are sprains, strains or fractures. Remaining flexible can reduce athletes’ risk for sprains and strains. Johns Hopkins recommends adults consume between six and 12 ounces of water for every 20 minutes of sports play and to drink between 16 and 24 ounces afterward.

— Metro Editorial Services