The distinctive clicking sound you hear at your local health club, school gym or city park is probably people playing pickleball.
The fastest growing sport in the United States combines elements of racket and net sports like tennis, table tennis and badminton, making it accessible to people of a wide range of ages, abilities and fitness levels.
Numbers vary depending on who’s counting, but pickleball’s organization, the Association of Pickleball Professionals, estimates there are 48.3 million players in the United States, a number that’s grown by a staggering 223.5 percent over the past three years.
Generally speaking, anything that increases physical activity is a good thing, as the pickleball boom has accomplished nationwide. But it’s wise to use common sense when taking up a new sport.
This is especially true if you haven’t been able to exercise as much as you’d like lately, or if you’re already dealing with some issues, like knees, ankles, or back problems.
Vale Valentine, MD, is a Sanford Health physician who serves as team physician for South Dakota State University’s track and field teams and the Sioux Falls Skyforce (NBA G League team). Dr. Valentine also cares for weekend sportspeople, some of whom have become pickleball players.
Dr Valentine explained that the sport tends to be less physically demanding than sports like basketball, soccer or volleyball, so it can be a reasonable and fun activity for people who aren’t interested in the rigors of teenage sports.
“If you’re looking to get back into exercising regularly, it’s a great sport to start, especially if you’ve had trouble sticking with a sport in the past,” Dr Valentine said, “But start slow and progress slowly. Listen to your body and don’t overdo it – don’t push yourself too hard too quickly.”
Get the right equipment
Part of the appeal of pickleball is that you don’t need much equipment to get started; all you need is a paddle, a plastic ball, and some good shoes. Safety glasses, a necessity in sports like racquetball and squash, aren’t required for pickleball, but they are becoming increasingly popular among people who play regularly.
Related: How to Treat Sprains, Strains, Fractures, and Broken Joints
Wearing the right shoes for your sport may be the most important part of your outfit.
“If you haven’t played a sport that involves side-to-side movement in a while, you may not realize that just wearing your walking or running shoes won’t cut it,” says Dr. Valentine. “Wearing court shoes, like tennis or basketball shoes, will reduce your risk of twisting your ankle.”
Pickleball is a very popular sport during the summer because it is played outdoors. While this isn’t specific to pickleball, staying hydrated is important when it’s hot and humid, as is sunscreen.
Check your location
Dr. Valentine advised beginners to reflect on how they feel after playing: How do you feel after playing a few times or even several days in a row? Where does it hurt? How much does it hurt? Is the pain gone after a day?
“It’s best not to play on consecutive days until you’re used to playing,” he says. “It’s best to give your body a chance to rest until it gets used to the physical stress of the game.”
What is that physical stress?
“The most common injuries I see are inflamed, painful knees, which could be because they have some underlying arthritic issues,” Dr. Valentine says. “There’s a lot of landing and rolling motions. If you’re not playing, for example, you’re walking a lot, running or biking, but in pickleball you’re turning back and forth, twisting, turning and bending, which puts different stresses on the joint.”
Warm up first: doing some exercise that engages your muscles, like a light jog or calisthenics, will make certain stretches that target your legs, core, and arms more effective.
After a few games, check in with yourself, take a break if you’re in pain, and have fun.
“Physical activity is so good for your health, so we want to encourage people of all ages to be physically active,” Dr. Valentine said. “Playing pickleball is a great way to do that.”
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Posted in Fargo, Healthy Living, Orthopedics, Sioux Falls, Sports Medicine