BACKGROUND

Pickleball is now the fastest growing sport in the US. While it initially focused mainly on older adults, a recent survey from the Association of Pickleball Players reports that the average age of players is now 34.8 years with over 70% of players between 18 and 44 years. The sport has also become far more competitive with local, state and national tournaments occurring regularly across the country (USA Pickleball).

This expansion has been accompanied by rising Pickleball-related injuries over the last several years, particularly for older players.

For example a recent major National Institutes of Health (NIH) survey reported on a 10 year trend in Pickleball injuries presenting to US Emergency room departments.

They found a significant increase in pickleball-related injuries between 2013 and 2022. Most injuries occurred in those aged 65 to 80 years and resulted from a fall.

The authors recommended increased awareness and comprehensive injury prevention

"to address the considerable prevalence of fractures and overuse/strain injuries."

BRIEF HISTORY OF RESISTANCE TRAINING FOR OLDER ADULTS

Since the early 1970s, hundreds of strength training studies have been published with older adult participants, including numerous programs that utilize resistance bands such as those provided by MPR Pickleball.

All these studies reported safe and significant increases in strength, function and/or muscle mass.

Despite these now well recognized benefits, a recent National Health Statistics Reports found that less than 15% of US older adults 65+ years old participate in muscle-strengthening activities as part of their leisure time. Reasons for this include, among other things, safety fears and health concerns (Burton et al., 2017).

Two major international professional bodies regularly publish guidelines for resistance training with older adults, which may go some way to reassuring older adults, (including Pickleball players or their coaches) of the safety and effectiveness of resistance training.

• The National Strength and Conditioning Association (NSCA): Position Statement on Resistance Training for Older Adults
• The American College of Sports Medicine (ACSM): Exercise and Physical Activity for Older Adults

SARCOPENIA

A major limiting – and unavoidable – factor for older adults is "Sarcopenia". This is a medical term referring to the inevitable loss of muscle mass with aging that can reach as much as 6% per decade after the age of 40 (Janssen, 2010). Such losses are also accompanied by losses in strength and power, resulting in decreased physical function and quality of life as well as increased morbidity and mortality (Brotto, 2012). Needless to say this will also impact the capacity for safe Pickleball play.

Importantly, research has shown that resistance training is the most effective method for the treatment of sarcopenia.

A recent major review reported that

IMPLICATIONS FOR PICKLEBALL

Pickleball involves a lot of stopping, starting, lunging, and quick changes of direction.

Research has shown that the capacity to perform these movements safely and effectively will reduce the risk of falls and fall related injuries – and very much relies on adequate levels of strength and power, particularly for the hips and lower body.

In support of this, a recent study found that senior Pickleball players taking part in a multi-faceted exercise program significantly improved game performance and also reduced fear of falling compared to a non-exercise group.

The routines prescribed in this study consisted of resistance band and body weight exercises mostly focused on the lower body, and were similar to those offered in our Pickleball Power program.

Resistance training also provides a range of indirect benefits to Pickleball.

Health-related benefits include: increased bone density; reduced risk of heart disease, arthritis, type 2 diabetes, and osteoporosis; improved psychological and cognitive measures.

Lifestyle-related benefits include: reduced community fall risk; improved balance, physical functioning and activities of daily living.

Guided by the research summarized above, resistance training is a major component of MPR Pickleball's comprehensive 3Ps approach to support safe movement and fall prevention in Pickleball.

PREPARATION - PREVENTION – PERCEPTION

Our 3Ps approach is designed to work in tandem with coaches, trainers, and existing programming.

SUMMARY OF 3PS

PREPARATION

Sessions include a focus on strength, balance, physical activity, sleep hygiene, hydration, and lifestyle wellness behavior.

PREVENTION

Sessions include a focus on technique and game related issues. [Typically in coordination with coach or trainer].

PERCEPTION

Sessions include a focus on body awareness behaviors and adequate rest.

TAKE HOME MESSAGE

• Older adults are at the greatest risk of falls and/or injury during Pickleball play.
• Research has found that resistance training is safe for older adults and can improve game performance.
• Sarcopenia can impact the safety of and capacity for Pickleball play.
• Resistance training reduces the incidence and risk of sarcopenia.
• On court safety and performance will benefit from a comprehensive approach built around Preparation, Prevention, and Perception.
• Strength and balance training are the foundations of this approach.
• MPR Pickleball works in tandem with coaches, trainers and/or existing programming.