Pickleball is a combination of tennis, ping pong, and badminton. It can be played with two or four players, similar in social feel to tennis, but on a court half the size. It originally attracted older adults, though its popularity has since spread across every age group. Because of the smaller court, it requires less movement and less demand on the knees, making it more approachable than tennis, and studies have shown that playing regularly can improve fitness, blood pressure, cardiovascular health, and hand-eye coordination.
Still, despite being more straightforward and less physically demanding than tennis, injuries can happen. A few precautions go a long way.
Hydration
Proper hydration is key to performing at your best. Water regulates body temperature, flushes waste, lubricates joints, and delivers oxygen throughout the body. Even mild dehydration has been linked to trouble concentrating, irritability, and increased anxiety. Outdoor courts can run several degrees warmer than the surrounding air, so hydration matters even more in the summer months.
Proper footwear
Pickleball shoes are built specifically for the sport and differ from standard running or tennis shoes, which are designed for forward, heel-to-toe movement rather than the quick stops and lateral movement pickleball demands. Purpose-built shoes provide better stability, support for quick starts and stops, and shock absorption, which helps reduce the risk of a rolled ankle and pain in the knees, feet, and back.
Strong feet and arches
When your arch collapses, your knees rotate inward, and even your hips and back can fall out of alignment. Strengthening your feet, especially your arches, helps prevent the strain that a collapsed arch creates further up the chain. If you’re on the court for more than an hour at a time, your arch muscles will fatigue, contributing to that collapse. Custom foot orthotics can provide longer-lasting arch support, keeping your ankles, knees, hips, and back properly aligned so you can spend more time on the court and less time recovering from it.