The distinctive clicks and clacks you’re hearing at your local health clubs, school gymnasiums and city parks are most likely the sounds of people playing pickleball.
The fastest-growing sport in the U.S. combines elements of racquet-and-net sports like tennis, ping-pong and badminton in a manner that encourages participation by a wide range of ages, abilities and fitness levels.
Numbers vary depending on who is doing the counting but one pickleball organization, the Association of Pickleball Professionals, estimates there are 48.3 million players in the U.S., with that number climbing by a resounding 223.5% over the last three years.
Generally speaking, anything that increases physical activity — as the pickleball boom has accomplished on a nationwide basis — is a good thing. It’s a good idea to use common sense, however, in taking up any new sport.
This is particularly true if you haven’t been getting as much exercise recently as you would like. Or you’re already tending to a few trouble spots that involve your knees, ankles or back.
Verle Valentine, M.D., is a Sanford Health doctor who serves as a team physician for South Dakota State athletics and for the Sioux Falls Skyforce (an NBA G-League team). He also provides care for the weekend warriors among us, some of whom have become pickleball players.
The sport tends to be easier on the body than sports like basketball, soccer and volleyball, Dr. Valentine explained, and as such can be a sensible and fun activity for those not interested in the rigors of the sports they played as teenagers.
“It’s a great sport to take up if you want to get back to regular exercise, especially if you’ve had difficulties staying active in sports in the past,” Dr. Valentine said. “But you want to start slow and progress slowly. Listen to your body and avoid overdoing it. You don’t want to do too much too fast.”
Get the right equipment
One of pickleball’s charms is that it does not demand a lot of equipment to get started. A paddle, a plastic ball and a good pair of shoes can set you on your way. Protective eyeglasses, a necessity in sports like racquetball and squash, are not required in pickleball but are an increasingly popular addition for people who play regularly.
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Wearing shoes well-suited for the sport may be the most important part of your ensemble.
“If you haven’t played a sport where you move from side-to-side in a while, you might not realize you can’t just throw on your walking shoes or your running shoes,” Dr. Valentine said. “You should wear a court shoe, like a tennis shoe or a basketball shoe, that will reduce your risk of rolling your ankle.”
During the summertime, outdoor pickleball is extremely popular. Though not unique to pickleball, staying hydrated when it is hot and humid is also an important consideration. So is sunscreen.
See where you’re at
Dr. Valentine advised beginners to take a personal inventory after playing. How do you feel after playing a few games, or a few days in a row? What hurts? How much does it hurt? Is the pain going away after a day?
“You probably shouldn’t play on consecutive days until you’re used to playing,” he said. “It’s best to give your body a chance to rest until you’re used to the physical stresses of the game.”
What are those physical stresses?
“The most common injury I see is that people will have flare pain in their knees because they might have some underlying arthritic issues,” Dr. Valentine said. “You’re planting and pivoting a lot. If you haven’t been playing — let’s say you’ve been walking a lot, or running or riding your bicycle — you will encounter different stresses on your joints in pickleball because you’re changing directions forward and backward and twisting, turning and bending down.”
So warm up first. Light jogging or calisthenics — or anything else that gets the muscles moving — will make specific stretching exercises involving the legs, core and arms more effective.
Assess how you feel after a few games and take a break if you’re hurting. And have fun.
“Physical activity is great for your health, and I want to encourage people of all ages, young and old, and anywhere in between to be physically active,” Dr. Valentine said. “Playing pickleball can be a great way to do that.”
Learn more
- Active 60-year-old gets back to sports with physical therapy
- Pickleball offers wellness and good company
- Sanford Sports celebrates opening of new Fargo facility
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Posted In Fargo, Healthy Living, Orthopedics, Sioux Falls, Sports Medicine
