The fastest growing sport in the United States has maintained its momentum in Sioux Falls, where the Linda Erickson Pickleball Complex is open for its fourth summer.
“The courts are busy every day starting at 7 in the morning,” said Trae Bergh, Assistant Vice President of Orthopedics and Sports Medicine at Avera.
Pickleball Improves Strength and Physical Health
One reason many are flocking to pickleball is the sport’s low impact. “Pickleball is growing in popularity for those over 65 because it's a little less wear and tear on your body than tennis and some of the other racquet sports,” said Bergh. Physical benefits of pickleball include the following:
- Improved heart health
- Lower blood pressure
- Increased endurance
- Greater strength, especially in the lower half of your body
- Fewer falls as you age
The positive impact for a person over their lifespan makes pickleball a lifelong activity, according to Anthony Husher, outpatient physical therapist at the Avera Human Performance Center in Sioux Falls.
Pickleball is Accessible for All Ages and Skills
“The great thing about pickleball is the low entry point — all you need is a paddle, a ball and a course that’s open,” said Husher. This accessibility means pickleball can be played across all ages and competitive levels, allowing you to match skills and experience multi-generational play.
“We're seeing the growth from grade school kids all the way to grandparents,” said Bergh. Beyond good exercise, pickleball gives players a chance to socialize, gathering with friends and taking part in pickleball clubs and events.
“Our courts are filled with doubles, meaning there are four people playing, two versus two,” said Bergh. “I think that's because of the social aspect — people like to play with their friends,” said Bergh.
Preventing Common Pickleball Injuries
The growth in pickleball’s popularity has come with a rising number of injuries, making proper preparation crucial. “From 2020 to 2022, there was a 91% increase in emergency room visits related to pickleball injuries, so warming up is really important,” said Husher.
Common pickleball injuries include the following:
- Back strain
- Ankle sprains
- Wrist sprains and fractures
- ACL tears and meniscus tears
- Achilles tendon ruptures
- Rotator cuff tendinitis
- Pickleball elbow (lateral epicondylitis) — inflammation and irritation in the outer part of the elbow caused by repetitive strokes
Injuries vary depending on age and happen most frequently in two age ranges — ages 19-29 and 50-70, according to Matthew Blake, MD, Avera Orthopedics sports medicine and surgery specialist.
Recommended Warmup Exercises and Conditioning
To prepare your muscles, joints, heart and nervous system for pickleball, Husher recommended a dynamic warmup involving movement-based exercises. A dynamic warmup might look like:
- Light active stretches like arm circles and walking lunges
- Jumping jacks
- High knees
- A brisk walk
- A light jog
It’s also important for players to wear supportive footwear, stay hydrated and take frequent breaks, especially when playing in direct sunlight and high heat.
For younger people who can be prone to jumping straight into a game, pushing through and overdoing it, Husher said it’s especially important to not skip warmups and to manage workloads.
Husher’s advice for older individuals: start a good strengthening program outside of pickleball. “Pickleball is such a cutting and changing-direction sport, and often older players haven't been doing those types of movements in a while,” said Husher. “A strengthening program helps make sure the lower body is good and strong.”
A more advanced strength conditioning program is also beneficial for those who play pickleball competitively because it helps players protect areas like their Achilles, knees and lower backs.
Anyone considering picking up a paddle for their general health or to build strength is encouraged to check out the programs at the Avera Human Performance Center. "We can set you up with a plan for strengthening, or if you get injured, we have great physical therapists, orthopedic specialists and sports certified specialists here to help," said Husher.
