If you’re dealing with arthritis and still want to stay active, you’re in the right place. Let’s talk about how you can keep enjoying pickleball while managing arthritis.
Today, I’ll share why pickleball can be a great option for you, along with some helpful tips for staying in the game even if you feel some discomfort.
Why Pickleball is Good for Arthritis
Pickleball combines the best parts of tennis, ping-pong, and badminton, but with a twist that makes it more manageable for those with joint issues. It’s a low-impact sport, which means it’s easy on the knees, hips, and hands.
The low-impact nature of the sport helps keep your joints moving without the stress that running or jumping might cause. By moving your joints, you encourage the production of synovial fluid, which helps reduce stiffness. Plus, the endorphins released during exercise act as natural painkillers.
Pickleball also helps with balance and agility. Arthritis can make you feel stiff, which increases the risk of falls. Moving around the court, even at a slower pace, helps build the muscles that support your joints, improving your stability and reducing the risk of falls.
The gentle swinging movements also help you regain flexibility in joints like the hips, knees, and shoulders.
Tips for Playing Pickleball with Arthritis
1. Warm-Up is Key
The first step to a successful pickleball game with arthritis is a good warm-up. A simple 10-minute routine can make a world of difference. Start with gentle activities like jogging in place or arm circles.
Also, do some leg swings while standing next to a wall for balance. Stretching before you play helps prepare your muscles and joints, which can prevent flare-ups or injuries.
2. Choose the Right Equipment
Not all paddles and shoes are the same. If you’re just starting out or have arthritis in your wrist or hand, opt for a lightweight paddle (under 7.5 ounces) to reduce fatigue and stress on your arms.
Here are some top paddle for players with arthritis:
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- Super Lightweight
- Extra Spin
- Swappable Edge Guard
- Joint-Friendly
- Lightweight Power
- Enhanced Durability
- Comfort Grip
- Carbon Fiber Build
- Lightweight
- Extended Reach
- Spin-Boosting Surface
- Smooth Feel
For shoes, indoor players should look for soft, lightweight soles, while outdoor players benefit from more durable shoes with good grip.
Here are our top picks:
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- Lightweight Cushioning
- Miller Lite Style
- Pro-Level Grip
- Comfort Fit
- Lightweight Agility
- Secure Stability
- Durable Grip
- Breathable Comfort
- Ultra Lightweight
- Fast Stability
- Strong Grip
- Cool & Breathable
3. Pace Yourself
Finding your sweet spot is essential when dealing with arthritis. If you feel like you’re pushing too hard—resulting in increased pain or swelling—scale it back until you find a comfortable level. It’s all about that balance of doing enough to improve strength without causing lasting pain.
Start with short play sessions of 20-30 minutes and slowly increase the time based on how your body feels the next day.
4. Strengthen and Train Smart
Strength training and physical therapy exercises are key. Pickleball involves a lot of side-to-side movements, so hip and knee strengthening is a must. Focusing on your core strength can also help support your movements and reduce the strain on your joints.
A study showed that including hip exercises with knee-focused training significantly improved pain and function in people with knee arthritis, so make sure to give those muscles some love too.
Managing Arthritis Pain While Playing
It’s normal to experience some discomfort when you’re active, but knowing when to stop or adapt is crucial. If you experience increased pain or swelling, it’s a signal to rest and recover.
Here are a few things you can do:
- Ice Packs: After playing, applying an ice pack to the affected joints for about 15 minutes can help reduce swelling and pain.
- Hydration and Nutrition: Make sure you stay hydrated, and consider talking to a dietitian to understand what foods might help fight inflammation.
- Motion is Lotion: As Tony Maritado, a physical therapist, likes to say: motion is lotion! Keeping moving helps with the lubrication of your joints, making it easier to keep arthritis pain in check. Just make sure to move within your comfort range.
And remember: pain isn’t something to fear—it’s a signal from your body. If it feels too intense, listen to it, take a break, and modify your activities. Over time, as your muscles grow stronger and your endurance builds, you’ll find you’re able to do more with less discomfort.
Arthritis Tips by Area
- Wrist/Hand Arthritis: If your hands or wrists are affected, try wrist wraps for added support.
- Knee Arthritis: Strengthening your quads, hips, and glutes helps provide extra support to your knees. Don’t forget to wear a knee brace if you need it and focus on building up your endurance slowly.
- Hip Arthritis: Pay extra attention to your warm-ups and cool-downs. Incorporate hip mobility exercises, like leg swings and gentle hip rotations, to maintain flexibility.
Keep Your Love for Pickleball Alive—No Matter What
Pickleball is a fantastic sport that offers numerous benefits for those dealing with arthritis. It’s low-impact, enjoyable, and keeps you moving, which is exactly what your joints need. Just remember to warm up properly, choose the right equipment, and play at your own pace.
With these tips in mind, you can enjoy pickleball, stay active, and maybe even find a new passion that helps make arthritis more manageable.
