05/28/2026
Pickleball playing is popular! 🥒
Make sure your body is stretched and prepared, though — with pickleball and any sport or physical activity!
Health with the Hamels
Don’t get in a pickle
By Clara and Justin Hamel
The Source Newspaper
Pickleball’s popularity has gained speed at an unprecedented rate. It seems everywhere you turn, people are touting the benefits of pickleball. From great-grandparents to teens, it has increasingly become a means to stay active and fit at all stages of life. The surge in popularity is for good reason — pickleball offers an ideal combination of cardiovascular exercise, balance training, coordination and social connection.
Research continues to show that regular movement paired with community engagement can improve longevity, support brain health, reduce the risk of chronic disease and enhance overall quality of life. An added bonus of pickleball and other racket sports is that they feel more like recreation than work, which is part of the reason so many people that engage stay with it.
The beauty of pickleball is that almost anyone can play. Seasoned athletes to beginners can step on the court together and find mutual benefit. Unfortunately, as participation has surged, so have injuries. Many players underestimate how physically demanding the sport actually is. The quick lateral movements, sudden stops, repetitive swinging and rapid changes in direction can place significant stress on the body if a player is not properly prepared.
One of the most effective ways to prevent injury is to stop treating pickleball like a casual game and start treating it like the athletic activity it truly is. Walking straight onto the court and immediately jumping into a game is one of the fastest ways to strain a muscle or irritate a joint. Taking a few minutes for a proper warm up can make a tremendous difference. Light walking, arm circles, gentle squats, torso rotations and dynamic stretching help increase circulation and prepare the muscles and joints for movement. A body that is warmed up and mobile is far less likely to get injured.
Footwear also plays a major role in staying healthy on the court. Many people wear running shoes, but those shoes are designed primarily for forward movement. Pickleball requires constant side to side motion, and court shoes provide the stability needed to reduce stress on the ankles, knees and hips. Wearing the right shoes can be the difference between feeling good after a match or limping off the court.
In addition, a surprising number of injuries happen when players overreach for shots or try to generate too much power with their arms alone. The mechanics of movement matter. Good pickleball is about force alone. Positioning, balance and controlled movement are key points of focus to prevent injury. Keeping the knees slightly bent, engaging the core and moving the feet instead of consistently lunging can help protect the shoulders, elbows and lower back. In many cases, playing smarter is safer and more effective than trying to overpower the shot.
Pacing yourself is equally important. It is easy to get caught up in the excitement of competition and ignore fatigue, especially for players returning to exercise after years away from sports. But tired muscles and slower reaction times are a recipe for injury. Staying hydrated, taking breaks and gradually increasing playing time allows the body to adapt.
Recovery should be an integral part of the game. It is easy to ignore that nagging ache in your ankle or that click in your knee with every shuffle. Remember, the goal is not just to make it through today's game, but to take care of your body so you can play for days to come. This means proper periods of rest, stretching after matches, maintaining overall strength and balance, and listening to your body. Embracing these steps as part of the game can ensure you are playing for years to come.
*Dr. Justin Hamel and Clara Hamel have a combined over 30 years of experience in health fields. Reach them at 1° Performance & Longevity, located at 46 N. Central Park Plz., Suite 101, in Jacksonville, on Facebook or by phone at 217-243-6358.
