How to Play Pickleball with Arthritis—And Actually Enjoy It

We all know that pickleball is fun, social, and a great way to stay active. But what happens when arthritis starts creeping in, making it harder to move, swing, and stay pain-free?

The truth is, arthritis doesn’t have to be a game-ender. Many players with arthritis continue to enjoy the sport by making small adjustments, listening to their bodies, and using the right tools to manage pain.

If your joints are giving you trouble but your love for pickleball is as strong as ever, this guide is for you.

Understanding Arthritis and Pickleball

Arthritis affects millions of people, causing joint pain, swelling, and reduced mobility. The two most common types for athletes are:

• Osteoarthritis (OA): The “wear and tear” arthritis that happens as cartilage breaks down over time.
• Rheumatoid Arthritis (RA): An autoimmune condition that causes joint inflammation and damage.

Both types can impact your ability to move freely on the court. The good news? Pickleball can actually be good for arthritis if played the right way. It helps keep joints moving, strengthens muscles, and improves overall flexibility. The trick is managing the pain and playing smart.

How to Keep Playing Pickleball with Arthritis

Here’s what you can do to reduce pain, protect your joints, and stay in the game.

1. Warm-Up Like You Mean It

If you’re skipping your warm-up, it’s time to rethink your routine. Warming up is non-negotiable when you have arthritis. A good warm-up increases blood flow to the joints, making movement smoother and less painful.

Try this quick warm-up before hitting the court:

• Gentle stretching (especially for knees, hips, shoulders, and wrists)
• Slow side-to-side steps to loosen up your legs
• Arm circles and wrist rolls to prevent stiffness in your upper body
• Mini squats or wall sits to engage your leg muscles
• A short 5-minute walk to get everything moving

The goal is to ease into the game, not shock your joints into action.

2. Gear Up for Joint Protection

When arthritis is involved, what you wear matters just as much as how you play.

Must-Have Gear for Players with Arthritis

1. Knee braces or compression sleeves – These provide stability, support, and reduce strain on your knees.
2. Pickleball shoes with good cushioning – A shock-absorbing sole can minimize joint impact.
3. Lighter paddle – A lightweight paddle helps reduce stress on your wrist and elbow.
4. Compression socks – These improve circulation and help with swelling.
5. Wrist support – If arthritis affects your hands, a wrist wrap can help absorb impact.

Think of this as body armor for your joints—wearing the right gear can make a big difference.

Some of the products we recommend:

3. Modify Your Playing Style

You don’t have to play the way you did ten years ago—smart players adapt.

• Play doubles instead of singles – Less movement means less stress on your joints.
• Master the dink game – You don’t need power shots to win; finesse and placement are key.
• Position yourself well – Anticipate shots so you move efficiently, not excessively.
• Use short, controlled steps – Instead of lunging or making jerky movements, focus on smooth footwork.
• Avoid unnecessary twisting – Pivot with your whole body instead of just your knees.

Making these small tweaks can keep you playing longer without unnecessary pain.

4. Pain Management: Be Proactive, Not Reactive

Pain management isn’t about waiting until you’re miserable—it’s about staying ahead of the pain.

What You Can Do at Home:

• Use anti-inflammatory creams – Gels like Voltaren or CBD creams can be applied directly to sore joints.
• Take joint-friendly supplements – Turmeric, glucosamine, and fish oil may help with inflammation.
• Try ice or heat therapy – Ice reduces swelling, while heat relaxes stiff joints.
• Stay hydrated – Dehydration makes joints stiffer and more prone to pain.

Medical Options to Consider:

• Cortisone shots – These can provide temporary relief for persistent pain.
• Gel injections (hyaluronic acid) – Help lubricate the joint and reduce friction.
• Platelet-Rich Plasma (PRP) Therapy – Can promote healing in damaged joints.
• SoftWave Therapy (shockwave therapy) – Some players have found relief with this non-invasive treatment.
• Knee replacement – If nothing else works, some players opt for knee replacement surgery and return to the game stronger than before.

Pain management is different for everyone, so it’s worth experimenting with what works best for you.

Advice From the Court: What Experienced Players Recommend

Players who have dealt with arthritis and kept playing often have the best advice. Here’s what works for many of them:

1. Strengthen the Muscles Around Your Joints

A strong body supports weak joints. Strength training—especially for your legs, core, and shoulders—can help take the pressure off your knees and wrists.

Exercises to Try:

• Bodyweight squats
• Leg presses
• Resistance band exercises
• Core-strengthening moves like planks

Even small amounts of strength training can make a noticeable difference on the court.

2. Stretch After You Play

You might be tempted to grab a drink and head home after a game, but stretching afterward is just as important as warming up.

Post-game stretching helps prevent stiffness and keeps your joints flexible.

3. Take Rest Days (and Don’t Feel Guilty About It)

Rest is just as important as movement. If your joints are flaring up, take a break. Play on days when you feel good, and listen to your body when you don’t.

4. Invest in Good Pickleball Shoes

Many players don’t realize how much their shoes impact their joints. A pair of well-cushioned, supportive pickleball shoes can significantly reduce knee and ankle pain.

Keep Playing and Keep Moving

Arthritis might make pickleball more challenging, but it doesn’t have to take you off the court. With the right warm-up, gear, playing style, and pain management plan, you can stay active and continue enjoying the game you love.

The most important thing? Don’t give up. Make adjustments, listen to your body, and keep having fun. The court is waiting for you—so grab your paddle and get out there!