Pickleball Guide for Older Adults

Elder Love USA
2 days ago
4 min read

If you haven’t heard about pickleball yet, it’s one of the fastest-growing sports in the U.S., and for good reason. Especially for older adults, pickleball is a fun, low-impact way to stay active, make social connections, and improve balance. People of all fitness levels are finding it accessible and rewarding.

Why Pickleball Works Well for Older Adults

One reason pickleball has grown so popular is that it is relatively easy to learn.

Most players can pick up the basics quickly, even without prior experience in racket sports.

Unlike high-impact sports, pickleball involves short bursts of activity and minimal joint stress, making it easier on the knees, hips, and shoulders.

The paddle and ball are lightweight, so impact is gentler compared to sports like tennis.

This makes pickleball easier on the knees, hips, shoulders, and wrists.

Beyond physical movement, pickleball supports balance and coordination, which are important for fall prevention.

The game naturally challenges hand-eye coordination and foot placement, helping players stay agile and confident in their movements.

A small six-week study cited by Time Magazine found that adults ages 40 to 85 who played pickleball three times a week showed improvements in blood pressure, cholesterol, and cardiovascular fitness.

Another study referenced by AARP involving adults ages 50 to 75 found improvements in cognitive function, muscle performance, and perceived pain levels.

There are social benefits as well.

Pickleball is typically played in doubles, which encourages conversation, teamwork, and regular interaction.

Many older adults also report a renewed sense of purpose from having a standing activity they look forward to each week.

For caregivers, pickleball can also be a meaningful shared activity. It offers a way to stay active together while strengthening connection and supporting both physical and mental health.

Tips for Caregivers Supporting a Loved One Starting Pickleball

Before starting, safety and preparation matter.

Equipment

Along with basic equipment, eye protection is strongly recommended to reduce the risk of eye injuries, which are more common than many people realize.
Choose clothing that’s easy to move in. Comfort is key, especially for older adults with mobility concerns.
Get the right shoes. Court shoes provide better lateral support than running shoes and are designed for side-to-side movement. Proper court shoes help reduce ankle injuries.
Pick the right paddle. Choosing a lightweight paddle with the correct grip size can make a world of difference. It reduces strain on the wrist and elbow and prevents fatigue. For individuals with arthritis or a history of tendon issues, paddles with vibration-dampening materials such as graphite, carbon fiber, or gel cores may feel more comfortable. Many sporting goods stores or community centers allow players to test paddles before purchasing.

Before Playing

Warm up the right way. Before hitting the court, make sure your loved one does some gentle stretches and light cardio. Focus on warming up their legs, hips, lower back, and trunk. Dynamic stretches like marching in place, lunges, and leg swings are great options.
For some older adults, consulting a physical therapist or healthcare provider before starting can be helpful. A professional can suggest strengthening or mobility exercises tailored to individual needs.
Balance should be assessed before playing. If balance is a concern, working on strength and stability exercises first can help reduce fall risk.
For those with arthritis, applying heat before playing can help loosen stiff joints.

While Playing

Encourage them to pace themselves. It’s easy to get excited, but starting slow and building stamina is key. If they feel dizzy or unwell, it’s important to take a break. For those with arthritis, it's is also important to take a brain if they feel pain during play, especially in the knees. Pickleball involves frequent bending and forward posture that can challenge the knees.
Drinking plenty of water is essential, especially if you’re playing outside. Make sure they’re staying hydrated throughout the game.

After Playing

For those with arthritis, using ice afterward may reduce inflammation or soreness.
Cool down after playing. Once the game ends, stretching again is just as important as warming up. Gentle stretches help muscles relax, reduce stiffness, and support recovery, particularly for older adults.
Check in afterward. Caregivers should pay attention to how their loved one feels later that day and the following day. New or lingering pain, dizziness, shortness of breath, or unusual fatigue are signs to slow down or seek medical advice. A quick check-in can help catch small issues before they become bigger problems.

Pickleball Communities to Explore

For those looking to get connected with the growing pickleball community, there are several platforms and resources:

U.S. Senior Pickleball: https://usseniorpickleball.com/
The Pickleball App (Sponsoed by AARP): https://www.theapp.global/

With the right prep and some guidance, anyone can start enjoying the game and reap the health benefits that come with it!

Home Care at Elder Love USA. If you are unsure whether home care is the right fit for your situation, you can contact us at 888-336-8322 Our dedicated care professional can help you think through your options and explain what types of support may be appropriate based on your specific needs. As the only nonprofit agency in California offering home care services, we are dedicated to providing compassionate affordable in-home care.

All caregivers undergo thorough background checks and training with certification.

Our rates are lower than other providers thanks to partnerships, donations, grants, and revenue from our cleaning program.

Our caregivers can assist with personal care, shopping, cooking, transportation, housekeeping, and case management.

We proudly serve Riverside County, CA, San Diego County, CA, San Bernardino County, CA, Orange County, CA, Imperial County, CA, and Phoenix, AZ.