Is Pickleball Good For Osteoporosis?

If you wonder: “Is pickleball good for osteoporosis?” We definitely say “Yes.” This low-impact sport combines tennis, badminton, and ping pong elements and is a great choice to cure this bone issue.

Let’s explore the benefits of pickleball for individuals with osteoporosis and how it can help improve bone health. Whether you’re a seasoned player or new to the sport, discover why pickleball may be a game-changer for managing osteoporosis.

A pickleball game

A pickleball game

What Is Osteoporosis?

Osteoporosis is a medical condition in which bone density decreases, making the bones weak and brittle. It occurs when the body lacks minerals or has soft bone mass. It can increase the risk of fractures, especially in the hip, spine, and wrist. 

Osteoporosis usually happens in older adults, particularly women after menopause, but it can affect people of all ages and genders. We can treat this health disease with medicines, following proper activity levels, and a logical diet.

We should have annual preventive calcium supplements for kids from 3 years old to prevent this health issue.

What Is Osteoporosis

Normal bone vs. Bone with osteoporosis

Factors That Increase The Risk Of Osteoporosis

There are many reasons leading to this bone health. They can come from inner issues such as genes or hormones and external aspects, including lifestyle, diet, etc.

Here are 10 factors that affect the ability to catch osteoporosis.

  1. Age: Our bones naturally become less dense and weaker. They are brittle and tend to get broken easily.
  2. Gender: Women are more prone to osteoporosis than men, especially after menopause, due to decreased estrogen levels. Non-Hispanic and Asian women have a higher risk of this bone disease.
  3. Family history: If any family member has osteoporosis, it increases the likelihood of developing the condition in the next generation of these members.
  4. Hormonal imbalances: Conditions such as hyperthyroidism or low levels of sex hormones can drive our bones to osteoporosis. That’s why it happens in women more than men.
  5. Low calcium intake: It’s common knowledge that calcium contributes to forming bones. Insufficient calcium intake throughout life leads to several bone diseases, including osteoporosis.
  6. Vitamin D and K2 deficiency: Vitamin D is essential for calcium absorption and can impair bone health. Meanwhile, vitamin K2 directs calcium to bones and teeth and eliminates extra calcium.
  7. Sedentary lifestyle: Physical activities promote calcium absorption, which explains why we should take calcium in the morning. Additionally, weight-bearing exercises increase muscle strength to protect inner body parts.
  8. Smoking: Smoking affects the body’s ability to absorb calcium, essential for maintaining strong and healthy bones. It also decreases estrogen levels in women, further contributing to bone loss. 

On the one hand, smoking can impair blood flow to the bones, reducing their ability to repair and regenerate.

  1. Excessive alcohol consumption: Heavy alcohol consumption affects the calcium and vitamin D absorption ability. This liquid can increase the production of certain hormones that promote bone breakdown, decreasing bone density over time.
  2. Certain medications: Long-term use of corticosteroids, anticonvulsants, or certain cancer treatments can also be a reason for this health issue.

These factors don’t guarantee the development of osteoporosis, but they can contribute to an increased risk. Among these reasons, there are some factors that you can adjust to prevent this health issue. 

Factors That Increase The Risk Of Osteoporosis

Effects of osteoporosis

How Does Osteoporosis Affect Us?

Osteoporosis can significantly impact our overall health and well-being. Our bones become weak and brittle and more prone to fractures and breaks. It can lead to various complications and limitations in our daily lives.

One of the main ways osteoporosis affects us is through an increased risk of fractures. Even a minor fall or bump can result in a broken bone, commonly occurring in the hip, spine, and wrist, which can greatly impact our mobility and independence.

This bone issue can also lead to a loss of height and a stooped posture. As the bones in our spine weaken, they can collapse or compress, causing a curvature of the spine known as kyphosis. It can result in a noticeable decrease in height and make it difficult to perform everyday tasks.

Furthermore, osteoporosis can cause chronic pain and discomfort. Fractures and collapsed vertebrae can lead to ongoing pain in the affected areas, making engaging in physical activities and enjoying a good quality of life challenging.

In addition to these physical effects, it also impacts our mental and emotional well-being. 

The fear of falling and sustaining a fracture can lead to anxiety and confidence loss. The limitations imposed by osteoporosis can also result in social isolation and a decreased sense of self-worth.

Osteoporosis is a condition that can greatly affect us physically, mentally, and emotionally. Preventing and managing osteoporosis by eating a healthy diet, engaging in weight-bearing exercises, and getting regular bone density screenings are important.

How Does Osteoporosis Affect Us

The elder play pickleball

Is Pickleball Good For Osteoporosis?

Yes, pickleball can be beneficial for individuals with osteoporosis.

Pickleball is a low-impact sport that involves quick movements and hand-eye coordination. This sport improves your balance, strength, and flexibility, which are important for maintaining bone health.

This sport requires players to move much, supporting calcium absorption for healthier bones. Participating in regular physical activity like pickleball can strengthen your bones and avoid fractures associated with osteoporosis. 

Consult a healthcare professional if you have osteoporosis or any other medical condition. They can design a piece of personalized advice and guidance based on your specific requirements.

Is Pickleball Good For Osteoporosis
Is Pickleball Good For Osteoporosis

How Pickleball Can Help Treat Osteoporosis?

Pickleball impacts all body parts, including bone hardness and muscle strength. It also increases our balance and coordination. Besides physical effects, this sport boosts our moods and social interaction. Here is the detail.

Weight-bearing Exercise

Pickleball involves constant movement and weight-bearing on the bones, which helps stimulate bone growth and increase bone density. It can help protect you from further bone loss and strengthen the bones.

Muscle Strengthening

Playing pickleball requires various muscle groups, including the arms, legs, and core. Regular participation in pickleball can help strengthen these muscles, supporting the bones and reducing the risk of fractures.

Improved Balance And Coordination

When playing pickleball, individuals must make quick movements, changes in direction, and hand-eye coordination. By practicing these skills regularly, individuals with osteoporosis can improve their balance and coordination, reducing the risk of falls.

Social Interaction And Mental Well-Being

Engaging in pickleball provides an opportunity for social interaction and can contribute to overall mental well-being. 

People can be enemies in matches but friends outside the courts. By communicating and competing, individuals can leave all stress and hustle of life behind, stabilizing our energy and mentality.

Playing pickleball allows osteoporosis individuals to combat feelings of isolation and depression.

Fun And Enjoyable Physical Activity

Pickleball is a fun sport that can boost our moods. By finding pleasure in physical activity, individuals are more likely to exercise regularly, which is crucial for maintaining bone health.


What Sports Should You Avoid When Having Osteoporosis?

When you have osteoporosis, avoiding high-impact sports that put excessive stress on your bones is generally recommended. Contact sports like football, soccer, or basketball are also unfavorable for osteoporosis individuals. 

These sports require players to run, jump, and even crash to take the ball, leading to unexpected falls and other injuries. Osteoporosis individuals with prone bones cannot bear these high-intensive activities.

What Exercises Should Be Avoided With Osteoporosis?

You should remove high-intensive exercises like running, jumping, aerobics, and heavy weightlifting from your daily workout. They stress your body and bones, including hips, legs, and arms, leading to an increased risk of fractures in individuals with weakened bones.

However, every individual is different, and the severity of osteoporosis can vary. It’s always best to consult with a healthcare professional or physical therapist who can provide personalized recommendations based on your specific condition. 

They can help you determine which activities are safe and beneficial for you and provide guidance on modifications or exercises that can help improve bone health without putting you at risk for injury.

What Sport Is Best For Osteoporosis?

There is no “best” sport for osteoporosis, as it depends on individual preferences and abilities. However, low-impact sports like swimming and cycling are often recommended for individuals with osteoporosis. 

Swimming is particularly beneficial as it is a non-weight-bearing exercise that provides resistance to the muscles and bones. Cycling is also a great option as it is a low-impact activity that can easily adjust to individual fitness levels. 

An arising question, “Is pickleball good for osteoporosis? “appears when people look for the best activity for osteoporosis because it is a low-impact sport.

Pickleball, a combination of tennis, badminton, and table tennis, is another excellent choice as it involves less running and jumping than other racket sports. It provides a good cardiovascular workout while minimizing the risk of fractures. 


Is pickleball good for osteoporosis? Yes! Pickleball provides a low-impact workout that helps improve bone density and strength. The repetitive movements in pickleball can also enhance balance and avoid unexpected falls and fractures. 

Additionally, playing pickleball supports you in socializing and contributes to overall well-being and mental health. 

With all these beneficial aspects, why don’t you try it? Follow us to learn more about this amazing sport!

>>See more: Can You Play Pickleball On The Beach? – How To Work It Out?