Walking and yoga are often touted as effective remedies to counter caregiver stress and burnout. But what if walking holds zero appeal and “down dog” isn’t your thing? Or maybe you’re looking to shake up your routine and need an option that includes a built-in social component. If fun is missing from your exercise program, look no further than pickleball.
A mashup of tennis, pingpong and badminton, the sport attracts new “picklers” or “pickle ballers” mostly for the social aspect. Those with racquet sport experience quickly adapt to the game, and nonathletes like the easy learning curve. You won’t have any trouble finding fellow players either: In February, pickleball was named the country’s fastest-growing sport for the second year in a row by the Sports and Fitness Industry Association.
Pickleball aficionado Sara Aiken, age 62, began playing with friends while on a sailing holiday and has since started pickleball programs at a local marina and the YMCA.
“We have members of all ages—from people in their early 20s to members in their 80s,” she said. “The social aspect makes it easy for people to connect.”
She estimated that up to 10% of current members in her local club are caregivers. Mark Whitson, a long-time member, said several of his pickleball friends are also caring for an aging parent.
“Pickleball has provided a safe place for us to share different experiences and talk about how we cope with the demands. Then we get out and play—it relieves stress and helps put things into perspective,” Whitson said.
Aiken noted club members get together for happy hours and a group recently traveled to New York and Pittsburgh to compete in tournaments.
Pickleball is fun and good for you, too
Ultimately, the game’s moderate exercise intensity and fun factor supports it as an ideal form of physical activity. It’s reported that nearly 60% of pickle ballers play for social reasons, and 75% of players 55 and over report playing more than eight games a year.
While the fast-paced sport’s social component is the chief draw, the aerobic element is a game-changer. Health benefits for regular players include a lowered risk for heart conditions like stroke, hypertension and heart attack, and a study of older pickle ballers found that regular play resulted in improved blood pressure and cardiovascular fitness.
The sport also helps improve balance, agility, reflexes and hand-eye coordination. As the court is small and many people play doubles, there’s no sustained running involved—good for aging knees, ankles and hips. And thanks to the lightweight paddle (like a larger pingpong paddle) and plastic ball, chances of injury to an elbow are remote.
The Amen Clinic points out the brain protective benefits of pickleball as well, citing a role the exercise plays in reducing risks for cognitive decline along with decreasing inflammation and stress response. The activity also helps stimulate mood-enhancing chemicals such as endorphins, serotonin and dopamine, which can help alleviate depression symptoms.
Getting started
The easiest way to get started in pickleball is to find someone who plays the game. If you don’t know anyone, head to the USA Pickleball website; more than 1,400 volunteer ambassadors are keyed into local pickleball resources and help players find courts, programs, clinics and tournament opportunities across the country.
Due to the sport’s phenomenal growth, every state in the U.S. now offers pickleball venues. You’ll find them at senior activity and local recreation centers, tennis clubs, parks and school gyms.
Pickleball gear
The only special equipment you’ll need is a paddle, available in a range of prices, weights and materials. Experts recommended a “soft” paddle for beginners, which means the ball will pop off the paddle face in a gentle manner. If more power is desired, a slightly heavier version is recommended. After picking up the game, Aiken wasn’t able to find pickleball paddles that met her standards, so she started her own company, Eastport Paddle.
There’s no official pickleball uniform, so any type of comfortable and breathable athletic wear will fit the bill. When it comes to footwear, there are some things to keep in mind. The chief movement in pickleball is lateral—motion from side to side. If you don’t have the right type of shoe, you can roll your ankle or get shin splints and stress fractures.
To help prevent injury, court or tennis shoes are recommended. Aiken confirmed the importance of proper footwear, and said new players tend to show up wearing old gym shoes with dried out soles that crumble on court surfaces. Court shoes feature flat soles with little treading and are designed for gymnasium sports like basketball and volleyball. If you’re playing on outside courts, go for tennis shoes. Game experts say to avoid running shoes as they are not designed for lateral movement and may lead to greater chance of injury.
Safety considerations
Pickleball is a low-risk sport, but newcomers should be aware of potential injuries and how to avoid them. New pickleball players sustain approximately 50% of injuries during their first year of play. If you’ve been inactive for a while or have health concerns, check with your doctor before embarking on your pickleball journey. And don’t forget to stay hydrated, as you’ll be moving continuously.
Similar to tennis and other racquet sports, you’ll be executing groundstrokes, volleys and serves. Remember to pivot your hips and shoulders as you face the approaching ball. Movements to hit the ball over the net require players to reach overhead using some force, which can damage or tear rotator cuffs. Light strength training may keep them healthy and more flexible. Other common racquet sport injuries are meniscus tears, tendon ruptures and aggravation of arthritic knees. Sports doctors advise warming up and stretching before activity and icing down after, so you’ll be better prepared and will recover more quickly. If you experience shoulder or knee pain, don’t wait to see a doctor.
The benefits of pickleball are many. So if you’re ready to get fit, reduce stress, have fun and make new friends, head to the closest pickleball court.
“It doesn’t matter how old you are or how much experience you’ve had on the court,” said Aiken. “Once you try pickleball, you’ll be addicted.”
Paddle up, and game on.