Health library

April 10, 2025—Pickleball, with its simple paddle and perforated plastic ball, has become all the rage among people of all ages. It's an easy and fun way to hang out with old and new friends. And it's also good for you.

Did you know?

Here are some of the benefits:

• Playing pickleball can burn 350 calories per hour. That intensity is ideal for improving and maintaining cardiorespiratory fitness, according to an American Council on Exercise study.
• Interacting on and around the courts keeps you mentally sharp and strengthens your social "muscles."
• Playing regularly keeps you in an exercise routine, which is key to maintaining your physical health.

Stay in the game

As with any type of exercise, pickleball does come with injury risk. Here's how to play it safe so you can have a great time.

Protect your eyes. Wear wraparound safety glasses or goggles with front and side coverage to avoid damage from the ball or a racket.

Gear up for the sun. Choose clothes—and a hat—that will help shield you from the sun. Apply sunscreen with a minimum SPF of 30 to exposed skin. And avoid hitting the court during the sun's peak hours.

Be aware of sudden on-court injuries. Sprained ankles, knee injuries and pulled hamstrings can mess with your game. If your injury is severe—for example, you can't put weight on your injured leg or you're unable to move any part of your arm without pain—seek medical help right away.

Don't ignore minor aches and pains. Overuse injuries can cause dull pain; soreness; stiffness; clicking or snapping sensations; or swelling in the shoulder, elbow or wrist. While they may not slow down your game right away, these injuries should still be addressed by your doctor. They could be a result of arthritis, tendon irritation, joint instability or a cartilage injury. Physical therapy can help build core body strength; improve posture; and increase flexibility and strength in your shoulder, elbow, forearm and wrist.

Warm up beforehand. Get your body ready to play with a five-minute dynamic routine that stretches your legs, arms, trunk and back. March in place, do squats, step backward in reverse lunges and kick each leg forward while reaching for it with the opposite arm. Keep your movements lively, but don't overdo it.

Cool down afterward. Do light cardio movements, like slow walking for five minutes, to gradually lower your heart rate. Next, stretch your major muscle groups for 30 seconds each. Work your way through your calves, hamstrings, quadriceps, arms and shoulders. This will help reduce muscle stiffness and improve flexibility.

Hydrate consistently. Drink water or low-sugar beverages with electrolytes before, during and after your game. Staying hydrated keeps your energy level up, prevents muscle cramps and regulates your body temperature.

Give it a go!

Go ahead—try your hand at pickleball. Just remember to listen to your body and play it safe to maximize the fun and health benefits while keeping injuries at bay.

And to be prepared in case of accidents, learn how to deal with minor pickleball injuries.

Sources

• AARP. "7 Exercises to Help You Avoid Pickleball Injuries." https://www.aarp.org/health/healthy-living/exercises-to-prevent-pickleball-injuries.
• American Academy of Ophthalmology. "Wear Eye Protection When Playing Pickleball." https://www.aao.org/eye-health/tips-prevention/pickleball-eye-protection-black-eye.
• American Cancer Society. "The Association of Pickleball Players (APP) and UTR Sports Partner With the American Cancer Society to Promote a Healthy and Active Lifestyle as a Way to Reduce Your Cancer Risk." https://www.cancer.org/about-us/our-partners/app.html.
• American Council on Exercise. "Shifting Priorities: A More Holistic View of Wellness." https://www.acefitness.org/continuing-education/certified/august-2022/8116/shifting-priorities-a-more-holistic-view-of-wellness.
• American Heart Association. "Some Action on a Pickleball Court Can Be Fun and Safe, Even With a Heart Condition." https://www.heart.org/en/news/2024/04/29/some-action-on-a-pickleball-court-can-be-fun-and-safe-even-with-a-heart-condition.
• American Medical Association. "What Doctors Wish Patients Knew About Preventing Pickleball Injuries." https://www.ama-assn.org/delivering-care/public-health/what-doctors-wish-patients-knew-about-preventing-pickleball-injuries.
• American Society for Surgery of the Hand. "Advice From a Certified Hand Therapist: Pickleball Wrist Pain: What's All the 'Racket'?" https://www.assh.org/handcare/blog/pickleball-wrist-pain-whats-all-the-racket.
• National Council on Aging. "Staying Strong and Injury-Free on the Pickleball Court." https://www.ncoa.org/article/staying-strong-and-injury-free-on-the-pickleball-court.