Still in the Game: How Tennis and Pickleball Keep You Active in Older Age — and How Physiotherapy Can Help
In Rockcliffe Park and across Ottawa, more and more adults in their 60s, 70s, and even 80s are picking up racquets and hitting the courts. Tennis has long been a favourite sport for many, and now pickleball is giving it some serious competition.
If you’re one of the many older adults who loves the rhythm of a good rally or the friendly competition of a doubles match, you already know how great these sports can be for both body and mind. But you might also know how it feels when your elbow flares up, your knees ache the next day, or your balance isn’t quite what it used to be.
The good news? You don’t have to stop playing. In fact, with a little support, you might just feel stronger, faster, and more confident than you have in years.
Let’s look at why tennis and pickleball are such great options for active aging — and how physiotherapy can help you keep playing well into the future.
Why Pickleball and Tennis Are Perfect for Staying Active
Racquet sports are a great fit for older adults because they combine movement, coordination, and strategy. You’re not just getting a physical workout — you’re also engaging your brain, staying social, and having fun. That’s a powerful combination for overall health and longevity.
Pickleball has seen a huge rise in popularity, especially among adults over 55. The court is smaller than tennis, the paddle is lighter, and the game is easier to pick up — but it’s still active, quick, and surprisingly intense. You get the cardio and coordination benefits without the same level of physical strain.
Tennis, on the other hand, remains a classic for a reason. If you’ve played for years, you know how rewarding it can be to keep improving your technique and enjoying a game you love. And if you’re just getting into it later in life, it’s a fantastic way to build strength, agility, and stamina.
The Benefits Go Beyond Fitness
Staying active through sport isn’t just about exercise. Regular play can improve:
- Balance and coordination, which helps reduce the risk of falls
- Cognitive sharpness, especially in sports that require quick decisions and pattern recognition
- Social connection, which is strongly linked to better mental and emotional health
- Bone density and joint health, thanks to weight-bearing movement and muscle use
These are exactly the kinds of things we want to support as we age — staying independent, strong, and connected to others.
The Most Common Challenges We See
As great as these sports are, they can also bring on certain physical issues, especially if you’re getting back into the game after a break or pushing your body a little harder than it’s used to.
Some of the most common problems we see include:
- Tennis or pickleball elbow (pain on the outside or inside of the elbow)
- Shoulder stiffness or rotator cuff issues, especially from serving and overhead shots
- Knee pain from quick starts, stops, and pivots
- Achilles tendon or foot pain, often from hard court surfaces
- Lower back discomfort, especially after long matches or poor posture
- Balance issues that lead to hesitation or fear of falling on the court
These challenges can be frustrating, but they don’t mean you have to stop playing.
How Physiotherapy Helps You Stay in the Game
Physiotherapy isn’t just for recovering from injury. It’s also about helping you move better, feel stronger, and enjoy your favourite activities with less pain and more confidence.
If you’re dealing with stiffness, soreness, or an old injury that’s flaring up when you play, a physiotherapist can:
- Assess how you move — including how your joints, muscles, and nervous system are working together
- Treat the root cause of discomfort with hands-on techniques, targeted exercises, and movement education
- Help improve shoulder mobility, core strength, and joint stability for smoother, safer movement
- Guide you through balance and agility training to reduce your risk of falls
- Recommend warm-ups, cool-downs, or modifications to keep you feeling good before and after matches
For example, if you’re struggling with shoulder pain when serving, we might work on thoracic spine mobility and strengthening the small stabilizing muscles in your shoulder. If your knees hurt after playing, we’ll look at how you land and pivot — and build strength in the hips and quads to better support the joint.
The goal is to help you move better, not just patch things up.
A Little Prevention Goes a Long Way
You don’t have to wait for pain to show up before seeing a physiotherapist. Many of our most active clients come in simply because they want to stay that way — to keep doing what they love, without setbacks.
A personalized movement screen can help identify areas that need a little extra attention, whether that’s tightness in your hips or a minor imbalance in how you load your knees. With a few simple changes to your routine, you can avoid common overuse injuries and keep playing strong all season long.
You Don’t Have to Slow Down
Getting older doesn’t mean giving up the sports you love. In fact, it’s often the perfect time to double down on the things that bring you energy, connection, and joy.
If you’ve been struggling with pain or stiffness when you play tennis or pickleball — or if you just want to feel more confident on the court — we’re here to help.
Book a Movement Assessment Today
We offer one-on-one physiotherapy assessments for active adults in the Ottawa area. Whether you’ve been playing for years or are just getting started, we’ll help you stay in the game — safely, pain-free, and with confidence.
Let’s keep you moving, playing, and enjoying the game for years to come.
