Are you among the nation’s millions of avid pickleball players? Members of Bergen Medical Associates’ Sports Medicine team explain why preventative measures will help keep you at the top of your game.

If you haven’t tried pickleball yet, you’re in for a treat.

Rapidly growing in popularity and adding an impressive number of new players every year, pickleball has recently swept the nation by offering a fun, competitive, and social activity that people of all ages and skill levels can enjoy.

Described as a combination of tennis, pingpong and badminton, pickleball offers a range of benefits, especially for individuals unable to play more demanding sports such as tennis due to injuries, restrictions or other factors.

The statistics on pickleball continue to amaze. For instance, did you know?

• According to The Pickleball Player, there are nearly 9 million pickleball players (or “picklers,” as they’ve been nicknamed by the Sports & Fitness Industry Association) in the U.S., a number that has nearly doubled since 2021.
• The sport has experienced growth of 159% (over 50% per year) for the three-year period from 2020-22, rendering pickleball the fastest-growing sport in America for the last three years.
• There are nearly 11,000 known places to play pickleball in the U.S. as of early 2023, and more pickleball facilities are being built every month.
• Pickleball is a great workout. According to a recent study done at Western Colorado University, “picklers averaged a heart rate of 109 beats per minute and burned 354 calories per hour” — activity that equates to a moderate-intensity workout similar to such other sports as hiking, yoga and water aerobics.
• According to the same study, people who played pickleball for one hour every other day for six weeks experienced significant improvements in their cholesterol level, blood pressure and cardiovascular fitness.

According to a recent study done at Western Colorado University, “picklers averaged a heart rate of 109 beats per minute and burned 354 calories per hour.

Described as a combination of tennis, ping pong and badminton, pickleball offers a range of benefits, especially for individuals unable to play more demanding sports due to injuries, restrictions or other factors.

From the joys of participating in a group sport to the confidence boost and feel-good endorphins a game of pickleball can deliver, the sport can help players avoid isolation, ease anxiety, and connect to others in a positive way.

Because pickleball courts are smaller than tennis courts and is often played as a doubles game, there’s less running and ground to cover, which reduces the physical demands on players. And thanks to pickleball’s slower pace and underhand serves, players are less likely to experience the potential shoulder injuries and difficult returns associated with faster-paced tennis.

Samantha Rosenzweig, DPM

Pickleball also offers many social benefits. From the joys of participating in a group sport to the confidence boost and feel-good endorphins a game of pickleball can deliver, the sport can help players avoid isolation, ease anxiety, and connect to others in a positive way.

An Ounce of Prevention

That being said, pickleball isn’t without the risk of injuries, which, according to a recent article in The Wall Street Journal, include sprains and rotator cuff pain, among others.

Jeff Chung, MD

“Some of the pickleball injuries I’ve seen are similar to those sustained playing tennis,” said Samantha Rosenzweig, DPM, podiatrist and a member of the Sports Medicine team at Bergen Medical Associates, which has six offices throughout Bergen County. “These include lateral ankle pain from side-to-side movements, plantar fasciitis and inferior calcaneal bursitis from pounding on court surfaces, and Achilles tendon pain from lack of stretching.”

“On the rheumatology side, other injuries triggered by pickleball can include tendonitis of the ankle, knee and shoulder; tennis elbow; and low back and neck strain,” added Jeff Chung, MD, rheumatologist at Bergen Medical Associates.

Deana Nes, DO

“Due to repetitive movements of the upper extremities (e.g., the wrist, elbow and shoulder) in any racket sport, tendonitis as well as tendon strains and rotator cuff tears can be common in pickleball,” concurred Bergen Medical Associates rheumatologist Deana Nes, DO.

Following, Bergen Medical Associates’ Sports Medicine team members offer top tips to help prevent common pickleball injuries and keep you in the game:

• Engage in a Good Warm Up — To help ensure a productive and enjoyable experience on the pickleball court, it’s great to maintain a regular fitness exercise regimen with a good stretching protocol to help warm up muscles and promote flexibility. Key steps in preventing injury in pickleball (and in any sport) include warming up with some mild cardio exercise like jogging as well as stretching the various muscle groups before you start playing.
• Ease in Slowly — While it’s wonderful to be active, it’s not safe for anyone to go from inactivity to high activity very quickly. Start slow and continue ramping up slowly.
• Choose Proper Footwear — Wear foot gear that’s appropriate for the specific lateral movement of pickleball and get properly fitted for shoes by a knowledgeable professional.
• Hydrate — Avoid playing outdoors during extreme heat conditions, but if you do play in extreme heat, stay well hydrated to prevent dangerous complications such as heat stroke.
• Be Deliberate — To ensure a strong footing and help prevent falls, pickleball players are encouraged to maintain a wide, ready position stance during the game and avoid backpedaling to return an overhead shot, which can jeopardize one’s balance.

Get in the game: Don’t wait to partake in the joys of pickleball in a safe way and reap the many health benefits of one of America’s most popular new sports.

For More Information

With offices in Emerson, Paramus (two), Ridgewood, Northvale and Montvale, Bergen Medical Associates offers primary care and 12 areas of specialized care. Patients enjoy the “one-stop shopping” approach where so many medical services are provided under one umbrella. The multi-specialty group fosters an environment of collaboration among the physicians, which results in a seamless continuum of care for patients. For more information, visit bergenmed.com or call 201-967-8221.

— Susan Bloom