The Rise of Low-Impact Sports and the Growing Need for Injury Prevention
As populations age, many individuals are choosing to remain active well into their later years. This shift has led to a surge in interest in low-impact sports that allow older adults to maintain fitness without putting excessive strain on their bodies. Among these, pickleball has emerged as a particularly popular choice, with its numbers increasing from 3.46 million players in 2019 to 19.81 million in 2024. However, even sports designed for post-middle-age participants can pose risks, often requiring medical intervention.
To better understand these trends, a collaboration between a data firm and medical professionals has resulted in a ranking of leading doctors across various specialties, including sports medicine and hip surgery. These rankings highlight over 2,800 doctors from 15 different fields, offering insights into how injuries are being treated and prevented among older athletes.
Changing Trends in Sports Injuries Among Older Adults
The drive to stay active after middle age is strong, and for many, it’s not just about physical health—it’s also about mental well-being and social connection. Activities like pickleball provide an accessible way for older adults to engage in physical activity while building friendships and maintaining a sense of community.
However, experts warn that older athletes may be more susceptible to injury due to years of wear and tear on their joints and muscles. Dr. Charles DeCook, a hip and knee replacement specialist, notes that many of his patients have chronic conditions that are exacerbated by returning to sport. “It’s not always a new injury,” he explains. “It’s often a pre-existing issue that becomes apparent when they start playing again.”
Dr. Lauren Borowski, a sports medicine specialist, adds that movements such as back peddling and quick changes of direction place significant stress on the lower body. “If the muscles aren’t prepared for this kind of work, they can get injured,” she says.
This trend has led to a noticeable increase in injuries among older adults who are newly active. Dr. Gregory Rubin, a nonsurgical orthopedic sports medicine doctor, observes that many patients are experiencing acute flare-ups of chronic conditions like knee arthritis and shoulder tendonitis.
Preventing Injury Through Mindful Training
Despite the risks, experts agree that staying active is essential for overall health. The key is to approach exercise in a mindful and balanced way.
Dr. Borowski emphasizes the importance of varied training and resistance exercises. “We lose muscle mass as we age, so it’s crucial to maintain strength through weight training,” she explains. “This helps support joint movement and reduces the risk of falls and injuries.”
She also recommends incorporating moderate-intensity activities like walking or swimming, along with two days of strength training per week. “This combination can help stabilize the core and reduce the likelihood of back and leg injuries,” she says.
For those interested in more intense sports, Dr. Borowski notes that martial arts, such as Brazilian jiu-jitsu, can be beneficial if done carefully. “These activities require mobility and agility, which can help keep the body strong and flexible,” she says.
New Treatment Options for Injured Athletes
When injuries do occur, treatment options have evolved significantly. Non-surgical interventions like extracorporeal shock wave therapy, platelet-rich plasma injections and percutaneous needle tenotomy are now commonly used to relieve pain and promote healing.
Dr. Borowski highlights that corticosteroid injections, once a popular option, are being used less frequently. Instead, doctors are focusing on long-term solutions that minimize the need for surgery.
For more severe cases, surgical techniques have advanced to offer faster recovery times. Dr. DeCook explains that modern knee replacement procedures are often outpatient, allowing patients to return home the same day. “Many patients are back on the pickleball court within weeks,” he says.
Staying Active for Long-Term Health
Ultimately, the message from medical professionals is clear: movement is essential for maintaining health and independence. Whether through low-impact sports or structured exercise routines, staying active helps reduce the risk of chronic diseases and improves quality of life.
As Dr. DeCook puts it, “Movement is medicine. It’s the most effective strategy we have for preventing cardiovascular disease, cancer, cognitive decline and depression.”
With the right approach, older adults can continue to enjoy sports and physical activities for years to come, ensuring they remain healthy, active and engaged.