The 7 Movement Deficits Almost Every Pickleball Player Over 50 Has
Pickleball is often described as a low-impact sport. However, especially for players over 50, the reality is very different. Learn how to reduce injury from pickleball and some of the ways you can help improve strength, improve technique, and create joint stabilization.
If you’ve experienced:
– Knee pain
– Shoulder soreness
– “Pickleball elbow”
– Tight hips or lower back pain
…it’s not just part of getting older. It’s usually the result of movement deficits that reduce joint integrity.
Why Pickleball Causes Injuries After 50
Pickleball requires constant:
– Lateral movement
– Quick accelerations
– Rapid deceleration
– Rotational swings
– Hundreds of paddle strikes per session
Most players are not injured because pickleball is dangerous. They are injured because their joints are not prepared for the volume and repetition of movement.
7 Most Common Movement Deficits
Without proper technique, stretching, and care, these are the most common deficits that lead to pain, injury, and decreased performance.
- Limited Ankle Mobility
Why it matters: Your ankles absorb force and allow quick directional changes.
What happens instead: Force shifts upward into the knee and Achilles tendon.
Common injuries: Achilles tendinitis, calf strains, knee pain, plantar fasciitis
What you often see: Stiff, upright movement patterns
- Poor Lateral Hip Stability
Why it matters: Hips stabilize the pelvis during lateral movement.
What happens instead: Knee collapses inward and foot becomes unstable.
Common injuries: Knee pain, meniscus irritation, IT band syndrome
What you often see: Knee drifting inward
- Loss of Hip Internal Rotation
Why it matters: Critical for rotation and direction change.
What happens instead: Rotation shifts to the lower back.
Common injuries: Lower back pain, knee stress
What you often see: Excessive upper body rotation
- Poor Deceleration Strength
Why it matters: Ability to stop and control movement.
What happens instead: Joints absorb force instead of muscles.
Common injuries: Achilles injuries, calf strains, knee pain
What you often see: Slamming into lunges
- Weak Scapular Stability
Why it matters: Shoulder blade controls shoulder function.
What happens instead: Rotator cuff overload.
Common injuries: Shoulder pain, impingement
What you often see: Arm-dominant swings
- Poor Rotational Sequencing
Why it matters: Power should come from the kinetic chain.
What happens instead: Load shifts to shoulder and elbow.
Common injuries: Shoulder pain, pickleball elbow
What you often see: Minimal hip rotation
- Grip and Forearm Endurance Deficit
Why it matters: Paddle control and endurance.
What happens instead: Loss of control and increased elbow stress.
Common injuries: Pickleball elbow, wrist pain
What you often see: Over-gripping and wrist compensation
Summary: Preventing Pickleball Injuries
Pickleball injuries are not caused by the paddle or simply by playing the game. They are caused by joints that are not prepared for the game.
Leave a Reply