Take tennis and shrink the court size. Add a touch of badminton and ping-pong, and you have one of the fastest-growing sports in the United States. Welcome to National Pickleball Month. Each April, pickleheads encourage non-pickleheads to pick up a paddle and join the fun.

If you heed the call, your health can benefit if you keep safety in mind.

About Pickleball

Although pickleball used to be considered a sport for those over the age of 60, younger players are increasingly joining the ranks. In fact, the age group with the highest number of players is 25-34 years old, according to the Sports & Fitness Industry Association.

You can play indoors or outdoors, combining the fun with fresh air and sunshine. Visit USA Pickleball for the basics and a court finder to locate places to play near you.

Check among friends and family to see if anyone has a spare paddle and ball you can borrow. They may also help you get started.

Health Benefits – Physical and Mental

Pickleball is considered a beginner-friendly sport with low-impact cardiovascular benefits. Playing can improve your balance, hand-eye coordination, strength and agility. With the game including two to four players, social benefits come naturally.

In terms of mental health, a Frontiers in Psychology review found significant improvements in areas such as personal well-being, life satisfaction, depression, stress and happiness for players between the ages of 50-83.

Risk of Injury

As with any new exercise, it’s a good idea to check with your doctor before starting pickleball, especially if you have any preexisting conditions.

Little has been done to comprehensively study pickleball injuries. However, the most common problems seen in emergency departments from 2002-2017 were joint sprains, muscle strains and fractures, according to the American Academy of Orthopaedic Surgeons (AAOS).

AAOS offers the following advice to prevent injuries:

• Warm up before you play and cool down after. Be sure to stretch!
  
  
• Incorporate variety in your exercise routine to build fitness and avoid overuse injury.
  
  
• Drink water to stay hydrated.
  
  
• Choose opponents close to your skill level.
  
  
• Listen to your body; don’t ignore pain or discomfort.
  
  
• Consider consulting a sports medicine physician.

Additional Considerations

Wear comfortable court shoes that accommodate side-to-side motion. Most general sneakers and running shoes do not have the right kind of support. Proper eye protection is recommended.

If you’re combining your play with enjoying the sun’s rays, remember to protect yourself with sunscreen and a hat.

Sources:
American Academy of Orthopaedic Surgeons (AAOS)
Frontiers in Psychology
Human Kinetics Journals
Sports & Fitness Industry Association
USA Pickleball, the National Governing Body for Pickleball in the United States