Stay Safe on the Court: Pickleball Exercises for Seniors

Now that we're settling into the time of year when more of our favourite sports and activities—like pickleball—are migrating indoors, I thought it would be the perfect time to talk about staying nimble and injury-free on the courts.

Here at Vintage Fitness, we love seeing adults over 50 embracing new, exciting activities. Pickleball has truly exploded in popularity, and for good reason! It's a fantastic way to enjoy the physical and mental benefits of a fast-paced game while connecting with a vibrant social community. Whether you're a 3.0 player eyeing that 3.5 ranking, or you've just picked up a paddle, you've likely felt the thrill—and the physical demands—of the sport.

However, as with any sport that involves quick stops, pivots, and explosive movements, there is the potential for injury. To keep enjoying the game for years to come—and to keep winning those doubles tournaments!—you need to keep your body strong, mobile, and flexible.

Why Strength and Flexibility Matter for Pickleball Players

Playing pickleball requires your entire body to work in harmony. The quick starts and stops demand strong knees, ankles, and excellent balance to prevent falls and ankle sprains. The swinging motions require shoulder mobility, core stability, and rotational strength for power and injury prevention. And all that lunging and pivoting calls for hip flexibility, knee stability, and the ability to transfer weight safely.

As we age, we become naturally more susceptible to bone loss, balance issues, and joint pain. That's why having a fitness routine that is personalized, caring, and safe—like the one we offer at Vintage Fitness—is critical for proactive injury prevention. The same kind of tailored, functional fitness we specialize in—focused on regaining strength, mobility, and balance—is exactly what will help you move faster, swing stronger, and prevent injury on the pickleball court.

Take Thomas, for example. After experiencing chronic back pain since his teens, he rebuilt his core strength through progressive training and now lives pain-free after 30 years. He's now able to hike over 2.5 hours in steep terrain without even noticing his knee—something he never thought possible.

Understanding Common Pickleball Injuries

The most common pickleball injuries we see are directly related to the quick, explosive movements and the rotational demands of the game. Ankle sprains often happen when you quickly pivot or slide on the court. Achilles tendon issues occur with forceful push-offs. The infamous "pickleball elbow" is an overuse injury similar to tennis elbow, caused by the repetitive strain of your grip and swing. And lower back pain can result from poor form during the paddle swing or lack of core strength.

The fear about injury is very real for many older adults. Like Donna, who was frustrated when arthritic knees and hips kept her from simple daily tasks like walking her dog, many people worry about worsening existing conditions. With proper guidance from our Older Adult Specialists, Donna not only rebuilt her strength and mobility but regained her confidence.

Similarly, Kathy was recovering from a complicated leg fracture and needed to figure out how to stay strong and active while allowing her leg to heal. Through careful, progressive training that placed no stress on her injury, she built functional strength that allowed her to navigate everyday tasks—like getting in and out of her bathtub and climbing into her husband's truck—without assistance.

Getting Fit for Racquet and Paddle Sports

Back in May, we did a comprehensive webinar on getting fit for tennis and golf season that included a full routine of exercises and stretches to help you stay competitive and safe. The segment we're sharing is particularly beneficial for those of you interested in increasing your strength and stability on the pickleball court. And if it happens to help you move up from a 3.0 ranking to a 3.5 while keeping you injury-free—you can thank us when you win the next doubles tournament!

The webinar includes postural exercises to improve alignment and balance by strengthening core muscles and stretching tightened ones. Doing these consistently will undoubtedly improve your speed and accuracy on the court. It also demonstrates rotational exercises to improve functional strength and reduce injury risk. These are popular among athletes wanting explosive power while simultaneously reducing the risk of back injuries.

To see the comprehensive list of exercises and advice geared toward tennis, golf, and pickleball players, watch our Get Your Body Golf Ready webinar. You can also explore our complete library of 30+ past fitness webinars for seniors covering topics from balance and fall prevention to strength training and flexibility.

Free Resources to Support Your Fitness Journey

We offer many free resources designed to support your functional fitness journey and build trust, even before you sign up for training. Check out our webinar on How to Get Off the Floor with Ease, download our free Exercise Guide to Help You Get Up Off the Floor, or read about Exercises for Seniors to Make Everyday Activities Feel Easier.

This focus on functional fitness is not just about pickleball; it's about maintaining your independence, confidence, and quality of life. Our mission is to "energize the lives of people over 50".

Ready to Get Stronger on the Court?

If you live in the Greater Toronto Area (downtown Toronto, Oakville, Mississauga, Vaughan, Markham, and surrounding regions) and are ready to commit to a routine that will make you stronger, faster, and safer on the pickleball court, give us a call. Our in-home and virtual personal training is the ultimate convenience. We can pair you with a specialized trainer, certified as an Older Adult Specialist, who can help you move up from that 3.0 ranking while keeping you injury-free—a win-win!

Having a free consultation to assess your needs and determine a safe starting point is a valuable first step. We pride ourselves on myth-busting and offering reassurance. Our trainers are experts at adjusting exercises to suit your unique concerns and medical history, ensuring a personalized, safe path to strength.

Book a Free Consultation

With Gratitude,

Leigh

About Vintage Fitness: Since 2005, we’ve helped older adults improve their strength, mobility, and quality of life with customized in-home fitness programs. Learn more at vintagefitness.ca.

Disclaimer: Always consult with your physician before starting any new exercise program. The information provided here is for educational purposes only and is not a substitute for professional medical advice or personalized physical therapy.