There’s something special about staying active as we get older—especially when it’s through sports we love. Whether you’re chasing a tennis ball across the court, swinging a golf club on a sunny morning, or rallying with friends in a game of pickleball, movement fuels joy and connection. But staying in the game also means staying safe.
Injury prevention becomes increasingly important as we age. While these sports are excellent for cardiovascular health, flexibility, and mental well-being, they can also strain joints, muscles, and tendons—especially if you’re not moving with the right techniques.
In this blog, we’ll walk through common injuries in pickleball, tennis, and golf, and how you can actively prevent them—so you can stay strong, agile, and enjoying the game well into your 50s, 60s, and beyond.
Why Injury Prevention Matters More with Age
As we get older, our muscles and connective tissues become less elastic, our reaction times slow a bit, and recovery takes a little longer. That doesn’t mean we have to stop doing the things we love—it just means we have to do them smarter.
Injury prevention isn’t about playing less—it’s about playing better, warming up effectively, and tuning into your body.
Pickleball: Fun, Fast, and Full of Unexpected Strain
Pickleball is wildly popular among active adults 50+, and for good reason. It’s fun, social, and easier on the joints than some high-impact sports. But make no mistake—this fast-paced game can still cause injuries if you’re not careful.
Common Pickleball Injuries:
- Achilles tendinitis
- Shoulder strains
- Wrist sprains
- Lower back pain
- Knee issues from quick pivots
Prevention Tips:
- Warm up your ankles and calves before you hit the court with dynamic movements and light stretching.
- Focus on core and glute strength to protect your knees and back.
- Practice good footwork—avoid crossing your legs or reaching too far to make a shot. Instead, shuffle step and keep your weight centered.
- Wear court-specific shoes with lateral support to reduce ankle sprains.
Tennis: A Classic Game with Demanding Movement
Tennis offers excellent cardio and coordination training. But with all that sprinting, lunging, and rotating, your joints and muscles need to be ready for action.
Common Tennis Injuries:
- Tennis elbow (lateral epicondylitis)
- Rotator cuff injuries
- Hamstring strains
- Ankle sprains
- Back tightness
Prevention Tips:
- Stretch your forearms and shoulders regularly, especially before matches.
- Strengthen your rotator cuff and scapular muscles with resistance bands.
- Work on balance and agility drills—this helps prevent falls or twisted ankles.
- Learn proper swing mechanics—incorrect form places unnecessary strain on your elbow and shoulder.
Golf: Low Impact Doesn’t Mean Low Risk
Golf may seem gentler than pickleball or tennis, but it brings its own set of physical challenges. Repeating the same swing pattern over and over can lead to overuse injuries, especially in the back, shoulders, and elbows.
Common Golf Injuries:
- Low back pain
- Golfer’s elbow
- Shoulder impingement
- Wrist strain
- Hip tightness
Prevention Tips:
- Warm up with gentle twisting and trunk rotation exercises.
- Stretch your hip flexors and hamstrings to maintain full range of motion in your swing.
- Strengthen your core and lumbar muscles—they provide stability and power for your swing.
- Don’t over-swing—more power often comes from technique and timing, not brute force.
Injury Prevention Essentials for All Three Sports
Regardless of your game of choice, there are some universal principles that can help you prevent injury:
1. Invest in a Proper Warm-Up and Cool-Down
A 5–10 minute dynamic warm-up primes your muscles and joints. Marching in place, arm circles, torso twists, and lunges are simple but effective. After activity, static stretches help your body recover and stay flexible.
2. Strengthen the Supporting Muscles
Too many injuries occur not because of a weak primary muscle, but because the supporting ones aren’t doing their job. Focus on:
- Core stability
- Glute activation
- Scapular (shoulder blade) strength
- Ankle and foot control
3. Focus on Balance and Mobility
Falls are one of the top causes of injury among older adults. Regular balance drills (like standing on one leg) and mobility routines (like yoga or foam rolling) keep you limber and grounded.
4. Listen to Your Body
A little soreness after exercise is normal—but sharp pain or lingering discomfort is not. Don’t push through injury. Rest, recover, and consult a specialist if something feels off.
5. Cross-Train and Rest Smart
Playing your favorite sport shouldn’t be the only exercise you do. Mix in strength training, swimming, cycling, or walking. Rest days are also crucial—this is when your body rebuilds and strengthens.
The Role of Physical Therapy in Injury Prevention
At Kriz Physical Therapy, we’ve worked with countless adults over 50 who are passionate about staying active but frustrated by nagging aches, slow recoveries, or fears of getting hurt again. Here’s the truth: most of these injuries are preventable with the right approach.
Physical therapy isn’t just for recovery—it’s for proactive care. Here’s how we help:
- Movement assessments to identify and correct imbalances before they become injuries
- Customized strengthening plans based on your sport and goals
- Hands-on treatments to improve joint mobility and relieve tension
- Education and guidance on safe technique, posture, and progression
Whether you’re a weekend warrior or a daily player, working with a physical therapist can help you enjoy the game longer—with fewer setbacks.
A Recent Reminder…
We recently hosted an injury prevention workshop focused on pickleball, tennis, and golf. It was a great opportunity to connect with active adults just like you—sharing tips, exercises, and insight on how to stay mobile and pain-free. If you missed it, don’t worry. Our team is here to support you year-round.
Final Thoughts: Keep Doing What You Love—Safely
You don’t have to give up tennis, golf, or pickleball to stay injury-free. With a little planning, support, and smart training, you can keep enjoying your favorite activities and protect your body for years to come.
Remember—your strength doesn’t lie in avoiding activity, but in preparing your body to handle it well.
Want Help Getting Started?
If you’ve been feeling hesitant about jumping back into the game, or if you’re dealing with nagging pain that’s holding you back, we’re here for you.
This month only, we’re offering a Free Discovery Visit at Kriz Physical Therapy. It’s a no-risk opportunity to:
- Meet one-on-one with one of our physical therapists
- Talk through your goals, challenges, and concerns
- Get expert insight on your movement, pain, or performance
- Leave with clarity on your next best step
Spots are limited, so don’t wait.
Call (239) 992-6700 or visit Free Discovery Visit to reserve your spot today!
