Pickleball is one of the fastest-growing sports in America, especially among adults 50 and older. It’s social, exciting, and a fantastic way to stay active. But as more people jump into this addictively fun sport, there’s been a noticeable spike in injuries, especially in those who weren’t physically prepared to handle the sudden demands of quick lateral movement, rapid pivots, and repetitive swings.

In this article, we’ll dive deep into the history and growth of pickleball, explore the unique physical demands of the game, and offer a 30- to 60-day game-prep fitness plan focused on mobility, strength, and injury prevention. Our goal: to help you play well into your 90s, pain-free.

A Quick History of Pickleball

Pickleball was invented in 1965 on Bainbridge Island, Washington, by Joel Pritchard, a congressman, and Bill Bell, a businessman. Legend has it they developed the game out of boredom with leftover sports equipment from badminton, ping-pong, and tennis.

There are two popular theories for how the game got its name:

1. Pickles the Dog Theory – One version claims the Pritchard family dog, Pickles, kept chasing stray balls during early games.
2. Pickle Boat Theory – Another suggests that the game resembled a “pickle boat” in crew—where leftover rowers from other teams were thrown together.

Regardless of origin, the sport has exploded in popularity, especially with older adults who love the lower-impact cardio and quick learning curve.

Okay, now that we’ve learned a little about how pickleball got its start, let’s talk about what it means for your body.

Why Pickleball Can Be Tough on the Body

While it may look casual, pickleball is physically demanding, especially for those who have been relatively sedentary.

Here’s what the game requires:

• Quick Lateral Movement – You’ll shuffle side to side often.
• Sudden Starts and Stops – Lunging, sprinting short distances, pivoting.
• Frequent Upper Body Rotations – Forehands, backhands, and serves require rotation through the spine and shoulders.
• Load on Lower Joints – Knees and ankles take significant strain, especially on hard court surfaces.

Muscles Involved:

• Serving/Forehands/Backhands – Shoulder stabilizers (rotator cuff), core (obliques, TVA), glutes.
• Net Play – Quadriceps, hamstrings, adductors, calves.
• Lunging/Pivoting – Hip flexors, glutes, calves, ankles, and Achilles tendons.

Limited mobility is a major cause of knee and ankle injuries from pickleball. When we go from a sedentary state, not being very physically active, to trying to play like we did when we were younger, we risk some pretty serious injuries. This guide is designed to help you avoid those setbacks, get your body strong and resilient, and keep you active well into your golden years.

The Most Common Pickleball Injuries

Many of these injuries are preventable with better preparation:

• Knee strains and ligament tears
• Achilles tendon ruptures
• Ankle sprains
• Shoulder impingement or rotator cuff tears
• Elbow tendinitis (Pickleball Elbow)
• Lower back stiffness and pain

Most of these happen due to:

• Limited mobility
• Weak stabilizing muscles
• No warm-up
• Overuse without recovery

Let’s make sure you don’t become a statistic. The next section will guide you through a simple but powerful plan to get you game-ready.