Osteoarthritis and Pickleball: Can You Play?

Individuals who have osteoarthritis may wonder if they can play pickleball safely. Pickleball is not inherently dangerous for people with osteoarthritis. In fact, there are possible benefits, such as the following: 

• Low-impact exercise: Pickleball can be an excellent low-impact form of exercise. Low-impact exercises cause less stress on the joints than high-impact activities such as jumping and running, allowing an individual to get the benefits of exercise without the impact or stress on the joints.
• Muscle strengthening: Playing pickleball can also strengthen varied muscles, such as the core, arms and shoulders, and legs. Strengthening muscles surrounding the affected joint helps provide support and stability and may decrease pain.
• Social interaction: Playing pickleball allows you to socialize with others, positively impacting mental well-being. 

Potential Risks of Playing Pickleball with Osteoarthritis 

There are potential risks associated with playing pickleball with osteoarthritis, such as:

• Joint stress: Quick and sudden movements, such as twisting, stopping, or changing directions, can place additional stress on the joints, potentially causing increased symptoms.
• Falls: Stepping backward and shuffling sideways can lead to falls when playing pickleball. Individuals with poor balance are especially at risk of falls. Poor balance and osteoarthritis often go hand in hand. When joints become affected, it can reduce joint mobility and muscle weakness, contributing to poor balance.
• Overuse injuries: Pickleball often involves repetitive motions, such as hitting the ball overhead, which can exacerbate osteoarthritis symptoms.

Those with osteoarthritis should consult a healthcare professional for an individual assessment to determine if it's safe to play. Circumstances may vary. Those with severe osteoarthritis may be at greater risk of injury.

Pre-Play Preparation

People with osteoarthritis can generally play pickleball safely and comfortably by following recommendations like those listed below. 

Medical clearance

Since osteoarthritis varies from person to person, it's essential to consult a physical therapist or doctor. They can give you approval before you start playing pickleball.

Warming up

A proper warm-up is always critical before playing pickleball. However, it is even more important in individuals who have osteoarthritis to increase blood flow to the joints. A warm-up should start slowly and include gentle joint mobilization and dynamic stretching exercises such as: 

• Arm swings
• Arm circles
• High knees
• Walking lunges
• Shoulder shrugs
• Toes Raises
• Torso rotations 

Using the right gear can help reduce joint strain and prevent injury. 

• Shoes: Court shoes are your best option for pickleball. They provide good ankle support for traction and lateral movements. Pay close attention to proper fit and cushioning to support your joints. 
• Paddles: Choose a lightweight pickleball paddle with a comfortable grip to decrease the risk of stress on the wrists and elbows. 
• Braces and supports: Investing in supports, such as a knee, elbow, or wrist brace, can help provide increased stability and may reduce joint pain. For specific recommendations on braces and other assisted devices, consult your doctor or physical therapist. 
• Playing Technique: Playing technique can also impact safe pickleball play in people with osteoarthritis. Consider the following: 
• Footwork: Individuals with osteoarthritis can take precautions, such as avoiding sudden turns and taking shorter steps. Equal weight distribution in the feet and a slight bend in the knees are also essential to keep stress off the lower back.
• Stroke mechanics: Proper stroke mechanics may include enlisting some of the power from your hips and waist, not entirely on your arms. Depending on the joints involved in osteoarthritis, limiting backhands to reduce stress on the elbows may be helpful. Keep play at waist level to decrease overhead movements and force on the shoulder joint if possible. 
• The pace of play: Consider starting with a slower pace game and gradually increasing the intensity as tolerated. This may decrease repetitive injuries and joint pain.

Physical Conditioning

Physical conditioning for osteoarthritis and pickleball should include the following:

Strength training

Strength training is vital for individuals with osteoarthritis to maintain bone density and muscle mass. It is also essential to strengthen the muscles around the affected joints, which provides increased support and stability of the joint.

Be sure to avoid excess joint stress and use proper form. Exercises that strengthen the hamstrings and quadriceps, such as planks, are especially good for pickleball. Consult with a physical therapist for a personalized exercise plan.

Flexibility

Flexibility is also essential for people with osteoarthritis to maintain their range of motion. Gentle stretching, such as a quadriceps, hamstring, and torso stretch, is best. Ankle circles are also helpful in improving ankle stability. Start slowly and gradually increase the depth of the stretch as you tolerate it.

Balance exercises

Balance exercises are essential to reduce the risk of falls. Balance exercises include standing on one leg, tandem stance, and lateral steps.

Pain Management

Learning good pain management is also vital for dealing with osteoarthritis. Consider the factors below. 

Listen to your body

Listening to your body recognize pain and stop playing when needed is critical. Pain is your body's way of telling you there's a potential injury. Don't push through the pain.

Medications

Over-the-counter anti-inflammatory drugs can help ease stiffness and discomfort associated with osteoarthritis. However, it is important to consult with a doctor before starting any medication.

Ice and heat therapy

Heat and ice therapy can effectively manage osteoarthritis pain. Heat stimulates blood flow to the area and may be effective before exercise to help warm up the muscle. Cold therapy may reduce inflammation and swelling and be beneficial after exercise.

Modifications and Adaptations

For individuals with osteoarthritis, certain modifications and adaptations allow them to play pickleball safely, including:

• Slower-paced play: Playing a slower-paced game may ease stress on the joints. This can be accomplished by playing "mini pickleball" on a smaller court or using lighter balls.
• Doubles play: Doubles play is also an option. It requires less running and reduces joint stress, especially in the feet.
• Adaptive equipment: Adaptive equipment, such as a ball retriever, paddle grips, or a wrist brace, may be helpful. Discuss the use of adaptive equipment with the physical therapist. 
• Start Slowly and Gradually Increase Activity: Individuals with osteoarthritis must start slowly and gradually increasing their playing time and intensity.
• Find a Supportive Playing Group: The popularity of pickleball has caused all types of pickleball playing groups to pop up. Look for a pickleball group that understands osteoarthritis or possibly a senior pickleball club.

Various strategies for managing osteoarthritis pain help you to stay active, such as:

Weight management

Maintaining a healthy weight is essential for reducing joint stress. If you are overweight, speak to your healthcare provider about a safe weight loss plan.

Physical therapy

Physical therapy can help individuals with osteoarthritis increase joint function and range of motion and reduce pain. A physical therapist can provide specific exercises that help strengthen the muscles around the joint and maintain flexibility.

Occupational therapy

Occupational therapy can teach methods to minimize joint stress, including:

• Joint protection techniques
• Proper ergonomic strategies
• And ways to adapt to daily activities.

Complementary therapies

Complementary therapies may also have a role in reducing osteoarthritis pain. Therapies that may help include: 

• Yoga
• Acupuncture and acupressure
• Massage
• Tai Chi
• Supplements

Before starting complementary therapies, it's critical to consult your healthcare professional for recommendations and advice.

Individuals with osteoarthritis can often enjoy pickleball by taking the proper precautions and modifications. The benefits of pickleball for people with osteoarthritis include muscle strengthening, improved cardiovascular fitness, and socialization.

People with osteoarthritis should consult their healthcare provider for personalized advice and recommendations on adaptive equipment.

Staying active and maintaining a healthy lifestyle are vital to managing osteoarthritis symptoms. Pickleball can be an excellent way to keep fit and have fun.