3 Simple Tests Every Pickleball Player Over 60 Should Try Before the Season Starts

By Mark Dale, Physiotherapist — Esquimalt, BC

Spring is officially in the air, and at Lab Health Physio, we can practically hear the "thwack" of the ball echoing from the local courts! Whether you’re a seasoned "Pickler" or a curious newcomer, there is no denying that pickleball has taken Canada by storm.

Pickleball is one of the most popular sports for active adults in the Greater Victoria area — and for good reason. It's fun, social, and great for your health. But like any sport, it comes with a risk of injury if your body isn't prepared.

The good news? Most pickleball injuries in older adults are preventable. Research consistently shows that the majority of pickleball-related injuries happen in adults aged 50 and older, and the most common causes are slipping, tripping, and falling — not the sport itself. A little preparation before the season starts goes a long way.

Here are three simple tests you can do at home to check whether your body is ready for the court — and what to do if it isn't. No equipment is needed. Just a chair, a wall, and about five minutes

Test 1: The Balance On One Leg Challenge?

This is the single most important thing to check. Almost every move in pickleball — stepping sideways, reaching for a shot, pivoting to return — asks your body to balance briefly on one leg. If your balance is shaky, your risk of a fall on the court goes up significantly.

How to test yourself: Stand near your kitchen counter (for safety). Lift one foot just off the floor and try to hold still for 30 seconds without grabbing on. Then try the other side.

What to aim for: 30 seconds on each leg with your eyes open.

If you cannot reach 30 seconds, or if one side feels much shakier than the other, this is worth working on before the season starts. A simple daily habit — standing on one leg while you brush your teeth or wait for the kettle — can make a noticeable difference within a few weeks.

Test 2: The Chair-Stand Strength Test?

Pickleball asks a lot from your legs — crouching for low balls, stopping and starting quickly, and absorbing the impact of every step. This test checks whether your leg muscles are strong enough to handle those demands safely.

How to test yourself: Sit in a firm chair with your arms crossed over your chest. Stand up fully and sit back down as many times as you can in 30 seconds — without using your hands for support.

What to aim for: Ages 65–69: 12 or more times Ages 70–74: 11 or more times Ages 75 and older: 10 or more times

If you need to use your hands, or if you fall short of the target for your age, your leg strength is worth building before the season. Practicing sit-to-stand from a firm chair once or twice a day is one of the most effective exercises available for older adults — no gym required.

Test 3: The 12 Second Chair-Stand-Walk-Turn Test

This test checks how quickly and safely you can move and change direction — which is exactly what pickleball demands every few seconds. Research specifically on pickleball players found that those who take longer on this test have a significantly higher risk of falling on the court. Moving backward — something that happens constantly in pickleball — is one of the leading causes of falls in older players.

How to test yourself: Place a chair against a wall. Sit down, then when you are ready, stand up, walk forward about 10 steps, turn around, walk back, and sit down again. Time yourself on your phone.

What to aim for: 12 seconds or less.

If it took you longer than 12 seconds, or if you felt unsteady during the turn, that is important information. Practicing slow, deliberate side-stepping in a hallway — and getting into the habit of turning sideways rather than stepping backward — can significantly reduce your risk of a fall on the court.

What If You Struggled With Any of These?

First of all — well done for checking. Most people never do.

Struggling with one or more of these tests does not mean you cannot play pickleball. It means your body has a specific area to work on before the season begins, and that is exactly what we are here for at Lab Health Physio.

A pre-season physiotherapy assessment takes about 45 minutes and gives you a complete picture of your court readiness — balance, strength, ankle mobility, shoulder range, and more. We will identify any gaps and give you a simple, personalized plan to address them before you step on the court.

Playing pickleball safely and confidently is absolutely achievable at any age. A little preparation now means more games, fewer injuries, and a whole lot more fun this season. 🏓

Ready to book your pre-season assessment? Reach out today. We would love to help you have your best season yet!