How To Protect Your Joints While Playing Pickleball
Pickleball is a low-impact sport that takes less of a toll on the body than many others. Still, the repetitive motions involved can adversely affect your joints. Consequently, it’s crucial to understand how to lower the stress on your ankles, knees, hips, wrists, elbows and shoulders to reduce your injury risk.
This article has some helpful tips to take to the court.
Proven Joint Health Strategies for Pickleball Players
Keep these tips in mind to avoid irritating or injuring your joints as you play pickleball.
Get Advice From Your Healthcare Provider
You should talk with your healthcare provider before starting any new exercise regimen. It’s especially important if you have arthritis or a history of joint issues. Your provider can share insights on minimizing the stress on your joints as you play pickleball.
Ease Into Play
If you’re new to pickleball or resuming play after a significant time away from the game, it’s best to start slowly. Playing fewer games per outing with more days between outings enables your body to adapt to the sport’s physical demands.
Stretch Before and After Matches
Gentle stretching helps improve your flexibility and range of motion. Static stretches are beneficial, but dynamic stretching (lunges, high knees, arm circles, etc.), where you’re stretching through movement, can be especially helpful before matches. These movements lengthen your muscles and increase blood flow to and through them.
Hydrate Before, During and After Play
Proper hydration is important for all of the body’s systems and can help keep the cartilage in your joints lubricated. You should drink a tall glass of water or two an hour before you play, sip water between games (or even between points if it's hot and you’re sweating heavily) and get plenty of fluids after an outing. Sports drinks can help replenish lost electrolytes. Just be sure to choose one that doesn’t have excessive sugar or other unhealthy ingredients.
Learn and Use Good Techniques
How you move around the court and make shots significantly affects the stress on your joints. Get some coaching or simply watch players to see who moves efficiently and try to mimic their playing style.
Wear Supportive Shoes
Your feet striking the court surface generate energy. Shoes made for court sports are designed to absorb much of that energy so it doesn’t travel upward and stress your ankles, knees, etc. These shoes are also designed to help keep you from rolling an ankle as you play.
Consider Bracing
If a particular joint tends to get swollen and painful with exercise, consider wearing a brace to minimize the stress on it and reduce the likelihood of a flare-up.
Listen to Your Body
If you start to experience pain and stiffness in your joints that persists between pickleball outings, consider temporarily pausing your play to give your body time to heal. If you ignore the early signs, the problem can worsen and force you off the court for an extended period.
Don’t Let Joint Problems Interfere With Your Passion for Pickleball
Being proactive about protecting your joints can help prevent injuries from sidelining you. But if you do develop swelling, pain and stiffness in a joint that doesn’t resolve with home care like rest, ice and over-the-counter pain medication, Baptist Health can help.
Contact your provider for diagnosis and treatment. If you don't have one, you can find an orthopedic care provider in our online directory. Take our Knee and Hip Joint Health Assessment to learn more about your health.
Next Steps and Helpful Resources
Learn About Orthopedic Care at Baptist Health
Understanding Pickleball-Related Shoulder Injuries and Treatment Options
Preventing and Treating Pickleball-Related Knee Pain
Top Orthopedic Concerns for Pickleball Players and How to Treat Them
