Pickleball has exploded in popularity, especially among people who used to play tennis or badminton but can’t—or don’t want to—keep up with the physical demands anymore. So the big questions are:

• What makes pickleball a good alternative?

• And is it dangerous to think of it as “safe” and less physically demanding?

Short answer: pickleball is awesome. Long answer: it’s awesomeif you play it smart.

check out the video of this here:

Why Pickleball Is a Great Alternative (and Why You Should Keep Playing)

First things first: if you play a racquet sport, you’re likely to live about 10 healthy years longer than someone who becomes sedentary as they age. That’s huge.

So if switching from tennis or badminton to pickleball keeps you moving instead of stopping altogether—do it. No hesitation. The health benefits alone make it worth it.

From a purely physical standpoint, pickleball is generally less demanding than tennis. The court is smaller, the movements are shorter, and instead of sprinting 7–8 steps repeatedly, you’re often moving just 2–3. That matters for joints, tendons, and recovery—especially as we get older.

Yes, pickleball can be a safer alternativewhen approached logically. But “safer” doesnotmean “effortless,” and it definitely doesn’t mean “no warm-up required.”

The Hidden Secret Behind Pickleball Longevity: Community

One of the biggest reasons racquet sports are linked to longevity isn’t just the movement—it’s thecommunity.

Pickleball players, in my experience, are some of the friendliest humans on the planet. I once showed up to a court in Florida at 7:30 a.m., barely knowing how to play, and asked three guys in their 60s or 70s if they could teach me. Their response?

“Well… probably not. But get over here.”

We played for half an hour, laughed the whole time, and I immediately understood why people get hooked. Pickleball is fun. It’s social. And it makes people want to come back again and again—for life.

That said, even fun things can be overdone.

Common Pickleball Injuries (and How to Avoid Them)

Pickleball injuries usually fall into two categories:contact injuriesandoveruse injuries.

Contact Injuries

These happen when someone goes after a ball they have no business chasing—usually a lob—and ends up falling. Broken wrists, broken hips, hamstring tears… not worth it.

Here’s the rule:no ball is worth a fall.

If someone hits a great shot, tip your hat and move on. Recreational pickleball is not the place to sacrifice your skeleton. The juice is not worth the squeeze.

Overuse Injuries

These are even more common.

Someone learns pickleball on Monday, falls in love, plays two hours every day until Saturday… and by the following week, their elbow, knee, foot, or shoulder is screaming.

This isn’t because they’re “old.”
It’s because their body hasn’t done these movements in years.

Your tissues need time to adapt. Jumping from zero to daily play is a fast track to pain. Pickleball injuries are largely avoidable when you respectdose, frequency, and recovery.

How to Warm Up Properly for Pickleball (Yes, You Need One)

Watching people warm up for pickleball drives me a little nuts.

Dinking for three minutes is not a warm-up.

You need to warm up using thesame movements you’ll use in the game:

• Short sprints

• Quick starts and stops

• Lateral shuffles

• Reaching overhead

• Bending and hinging

When I warm up, I do jumping jacks, short sprints, lateral movement, light hopping, and full-body reaches. Nothing fancy. Just intentional.

Why it matters:

• Your heart rate increases

• Blood flow improves

• Tissues get hydrated and nourished

• Injury risk drops significantly

Five to ten minutes. That’s it. That small investment pays off massively.

What I Wish More People Knew About Their Bodies Before Exercising

Think of your body like a house.

You don’t put carpet on the walls or nails in the windows. Each structure has a purpose and needs to be treated accordingly. Your body is the same way—muscles, bones, tendons, nerves, and blood vessels all adapt atdifferent rates.

Here’s the key truth:
Your body will adapt to the demands you put on it—good or bad.

• Blood vessels adapt in seconds

• Muscles adapt in days to weeks

• Tendons and nerves take weeks

• Bones take months to years

Pain is information. Don’t drown it out with Advil and pretend it’s fine. Listening early can save you months—or years—of frustration.

As evolutionary biologist Dan Lieberman explains, humans evolved to move when it wasnecessary or fun. Pickleball checks the “fun” box beautifully. Just respect the process and give your body time to adapt.

Bottom Line

Pickleball is fantastic for health, longevity, and community. Keep playing. Just don’t confuse “less demanding” with “no preparation required.”

Warm up. Pace yourself. Listen to your body.
Play smart now so you can keep playing for decades.

Your future joints will thank you.