Pickleball fitness for men over 40 is mostly about not getting hurt. Injuries in older players are dominated by sprains, strains and fractures, often from falls, quick lateral moves and backpedalling for lobs. You reduce the risk with a real warm-up, two short strength sessions a week focused on calves, legs, balance and grip, court shoes with lateral support, and the discipline to turn and run rather than backpedal.
What pickleball injuries look like
Pickleball is easy to learn, which is part of why it draws so many players over 50. An analysis of US emergency department data from 2001 to 2017 estimated about 19,000 pickleball-related injuries nationally. Of the patients:
| Finding | Share |
|---|---|
| Aged 50 or older | 90.9% |
| Strain or sprain | 28.7% |
| Fracture | 27.7% |
| Lower extremity affected | 32.0% |
| Upper extremity affected | 25.4% |
Source: Forrester, 2020. Injuries were rising in the later years of the study as the sport grew.
The study didn’t break down how injuries happened, but a fracture share that high suggests many involved falls, which cost more as you age. Emergency data don’t capture the overuse injuries that are also common in players, such as elbow tendon pain and calf strains, because those rarely end up in an ER.
Why players over 40 get hurt
- Short, explosive moves on cold muscles. The game is slow until it isn’t: a lunge for a dink or a quick reset from the kitchen line.
- Backpedalling for lobs. Moving backward while looking up is the classic setup for a fall onto the wrist or hip.
- Calves and Achilles under sudden load. Push-offs from a crouch load them hard.
- Lots of play, little strength training. Many players play four or five days a week but do nothing to keep their legs and tendons strong.
- Slower reactions. Power and movement speed decline with age and are closely linked to physical function (Byrne et al., 2016).
A pre-game warm-up (6–8 minutes)
- Brisk walk or easy jog around the court, 1–2 minutes
- Leg swings front-to-back and side-to-side, 10 each
- Side shuffles across the baseline and back, 3 times
- Reverse lunges with a twist, 6 per side
- Calf raises, 15, then 10 quick bounces on the balls of your feet
- Arm circles and wrist circles, 10 each way
- Five minutes of easy dinking before playing points
The off-court strength routine
Twice a week, 25–30 minutes. Strength training substantially reduced sports injuries across prevention trials, and more training was linked to more protection (Lauersen et al., 2018).
| Exercise | Sets × reps | Why for pickleball |
|---|---|---|
| Slow calf raise (straight and bent knee) | 3 × 12–15 each | Achilles and calf resilience for push-offs |
| Lateral lunge | 3 × 8 per side | Side-to-side movement and groin strength |
| Split squat | 3 × 8 per side | Leg strength for low ready positions |
| Single-leg balance with reaches | 3 × 30 s per side | Balance and ankle control to reduce falls |
| Farmer’s carry | 3 × 30 m | Grip and trunk, plus forearm resilience |
| Reverse wrist curl | 2 × 15 | Forearm extensors, often overloaded by paddle play |
| Band pull-apart | 2 × 15 | Shoulder balance for overhead shots |
Canada’s guidelines for adults 65 and older add activities that challenge balance on top of strength and aerobic work (CSEP). Starting that in your 50s is sensible if you’re on the court several days a week.
Once your base is solid, a few fast movements like low lateral hops or medicine ball throws can sharpen reactions; see power exercises for men over 40.
On-court habits that prevent falls
- Turn and run for lobs. Pivot, take crossover steps back, or let it go. Never backpedal with your eyes on the sky.
- Stay in a ready stance with knees bent and weight on the balls of your feet.
- Wear court shoes, not running shoes. Running shoes are built for forward motion and can roll on lateral moves.
- Check the court. Outdoor courts in Toronto parks can have wet patches, leaves and sand in spring and fall.
- Pace your week. If you play five days, make two of them lighter, or play fewer games.
Elbow and shoulder overuse
Repetitive paddle work can bring on pain at the outside of the elbow, similar to tennis elbow. If it starts, cut back on play, strengthen the forearm with slow wrist curls and reverse curls, and check your grip size and paddle weight. The guide to elbow pain from lifting explains how to train around it. Persistent pain deserves a physiotherapist’s assessment.
The bottom line
Pickleball is a great way to stay active after 40, as long as your legs, tendons and balance are ready for the sudden moves. Warm up properly, strength train twice a week, wear court shoes and stop backpedalling. If you’d like a coach to build a strength program around your playing schedule and adjust it week to week, weekly 1:1 coaching starts from $99 a week. Also play golf? The golf fitness guide covers rotation and back care.
Questions people also ask
What are the most common pickleball injuries?
In US emergency department data, strains and sprains and fractures were the most common, with the lower body slightly more often affected than the upper body. Overuse problems such as elbow tendon pain and calf strains also happen but rarely show up in emergency data.
How do I warm up for pickleball?
Five to eight minutes: brisk walking or light jogging, leg swings, side shuffles, lunges with a twist, calf raises and arm circles, then easy dinking before you play points.
Is pickleball enough exercise on its own?
It's good activity and fun, which matters. But it doesn't load your muscles enough to maintain strength. Pair it with two short strength sessions a week.
How do I avoid falling in pickleball?
Don't backpedal for lobs; turn and shuffle or let it go. Wear court shoes with lateral support, keep a ready stance, and build single-leg balance and leg strength off the court.
Sources
- Forrester (2020), Pickleball-related injuries treated in emergency departments, J Emerg Med
- Lauersen et al. (2018), Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries, Br J Sports Med
- Byrne et al. (2016), Ageing, muscle power and physical function: a systematic review, Sports Med
- CSEP — Canadian 24-Hour Movement Guidelines for Adults 65+