Playing Pickleball Over 50? Here's How to Support Your Joints & Energy
Whether you are a pickleball newbie or well-seasoned player, preparation and conditioning can make all the difference in an on-the-court experience. And proactivity, to bring your best self—body and mind—to play is especially important if you’re a pickleball player over 50.
Author, Bob Savar
What does preparation look like? What you choose to eat and drink; activities beyond and just before picking up your paddle; and rest and muscle recovery all affect energy levels and stamina. Play duration, frequency, and equipment types also can affect performance.
Common Challenges for Senior Pickleball Players
“As a pickleball instructor and author, I’ve seen players who start after 50 often face challenges, like reduced flexibility, joint stiffness, and slower recovery times. They may also lack the quick reflexes of younger players, making it harder to adapt to the fast pace,” says Bob Savar, a PPR-certified instructor and author of six pickleball-related books, including “Pickleball for Seniors.”
Women often deal more with lower-body strength concerns, including knee or ankle stability, and muscle recovery, while men may experience more upper-body stiffness, especially in shoulders or elbows, he added.
Fuel, Fitness, and Frequency
A six-time/week player and coach at 78, Bob contends off-court actions lead to positive play results. Senior pickleball tips include maintaining a consistent, balanced diet of lean proteins, complex carbs, and healthy fats. Hydration is key. He recommends “water with a pinch of electrolytes” versus sugar-filled sports drinks or “too much caffeine that can spike then crash performance.”
Bob encourages strength training, especially for 50+ pickleball players who want to improve core and leg power as well as joint response and flexibility. His weekly regimen includes strength training, functional training, and high-intensity interval training—a pace that has kept him injury-free, even as it sounds highly ambitious.
Seniors should play no more than four times per week for one- to two-hour sessions to build stamina and avoid fatigue or muscle strain, according to Bob. Equipment can include knee sleeves or braces to stabilize joints and generally more lightweight paddles to reduce arm strain. He urges players to “listen to your body and take rest days to prevent overdoing it.”
Proactive Pickleball Practices for 50-Plus Players
Do’s:
Warm up and stretch before every session
Use court footwear and lightweight gear
Strengthen core and legs
Play consistently yet allow for muscle rest and recovery
Listen to your body—adjust intensity as needed
Enjoy the game and its social culture
Don’ts:
Skip warm-up exercises and stretching
Use heavy paddles or worn-out shoes
Neglect hydration, proteins, or balanced nutrition
Play several back-to-back days without recovery
Ignore pain or push through injuries
Smart Warm-Ups and Injury Prevention
Immediately before play, low-impact warm-ups loosen up joints. Movements include leg swings, arm circles and gentle lunges. Lateral shuffles can help prepare players for action while standing on one foot tunes up balance.
Absolutely avoid running backward, in play or warm-ups, Bob emphasizes. “It’s not controversial: Do not run backwards. That’s how injuries occur,” he said. To return lobs or high-arc shots, call a switch with a partner or turn sideways to run.
Should injuries occur, treatment can vary. Muscle aches and minor sprains benefit from rest, ice, elevation, gentle stretching and a cautious return to activity. Wounds, breaks, serious sprains and muscle tears absolutely require medical attention and often rehabilitation and therapy.
Mindset: Play Safe, Play Social
And while much of our wellness efforts and activity centers on the physical body, mindset and emotions matter. Bob advises that even as seniors often come to pickleball more conscious of avoiding injury, “playing in the moment” helps with focus and performance.
“Having a mindset that you don’t have to be so competitive, that you don’t have to go all out, serves you better,” he advised. “Remember that you are there to have fun, to socialize, to exercise. Stay in the game and enjoy yourself.”
About the Author: Laurel Nelson-Rowe is an independent contributor to Empower Pickleball. A longtime business technology and communications leader, she now runs LaurelComms, delivering content for corporate and non-profit partners. When she’s not writing, you’ll find her on the pickleball court, volunteering, or sharing stories on her Substack, My Life Adventurement.