Introduction
Living with arthritic knees can limit your participation in many physical activities, but it doesn’t mean you have to give up on sports altogether. Many of my patients are enjoying Pickleball as a joint-friendly alternative to tennis, badminton and squash – so I thought I would take a closer look. Pickleball is a low-impact racket sport, that offers a fantastic alternative that is gentle on the joints while providing numerous health benefits. This blog will explore why Pickleball is an excellent choice for individuals with arthritic knees and how to play it safely.
Why Pickleball is Ideal for Arthritic Knees
Low-Impact Nature
Pickleball is played on a smaller court compared to tennis, requiring less running and exertion. The game’s moderate pace reduces the strain on your knees, making it easier for those with arthritis to participate without excessive pain.
Gentle Movements
The movements in Pickleball are less jarring than in other sports. There’s less jumping and abrupt changes in direction, which helps minimise the stress on your knees.
Adaptive Play
Pickleball can be easily adapted to match your comfort level. You can play at your own pace, take breaks as needed, and adjust the intensity of your movements to suit your physical capabilities.
4 Health Benefits of Pickleball for Arthritic Knees
1. Improved Joint Mobility
- Regular, gentle activity helps keep the joints flexible. Playing Pickleball encourages movement, which can improve the range of motion in arthritic knees over time.
2. Enhanced Muscle Strength
- Strengthening the muscles around your knees provides better support for the joints, reducing the overall load and alleviating some of the pain associated with arthritis.
3. Cardiovascular Health
- Pickleball offers a good cardiovascular workout without overexerting the joints. Improved cardiovascular health can enhance overall well-being and energy levels.
4. Weight Management
- Maintaining a healthy weight is crucial for managing arthritis. Pickleball helps burn calories and manage weight, reducing the pressure on your knees.
Tips for Playing Pickleball with Arthritic Knees
Upgrade your Knee Strength and Function
Pain is not inevitable with arthritic knees. By building strength, improving your biomechanics and learning to manage your knee better you can transform your knee and become King of the court.
Warm-Up and Stretching
Always start with a gentle warm-up to prepare your muscles and joints for activity. Stretching can improve flexibility and reduce stiffness in your knees.
Use the Right Equipment
Choose a lightweight paddle that’s easy to maneuver. Wear supportive shoes designed for court sports to provide stability and reduce impact on your knees.
Listen to Your Body
Pay attention to any signs of discomfort or pain. Take breaks when needed and avoid pushing yourself too hard. Playing within your limits is key to enjoying the game without exacerbating your arthritis.
Success Stories
I’ve had quite a few patients in clinic now with arthritic knees who rave about Pickleball. Finding it to be a much more forgiving racket sport, allowing them to indulge their racket sports fix without the pain the next day. For instance, Jane, a 62-year-old retiree, loves tennis and badminton and after retiring planned to do much more of it but her knees said NO! After completing the Arthritic Knee Program she had so much more strength and confidence in her knees. Jane was keen to keep her new improved knees but missed her racket sport, finding pickleball has ticked both boxes she is now a convert.
Conclusion
Pickleball stands out as a wonderful alternative racket sport for individuals with arthritic knees, offering a balance of physical activity and joint-friendly movements. I am encouraging people to try it in clinic as an alternative to other racket sports. By following a few simple tips and listening to your body, you can enjoy the many benefits of this engaging sport. Whether you’re looking to improve your fitness, manage your weight, or simply have fun, Pickleball provides a supportive and enjoyable way to stay active.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001
