Pickleball is a paddle sport that combines elements of tennis, badminton, and table tennis, played on a smaller court with a perforated plastic ball and solid paddles. For many, it offers a great way to maintain an active lifestyle, which is generally recommended during a healthy pregnancy. The American College of Obstetricians and Gynecologists (ACOG) advises that healthy pregnant individuals aim for at least 150 minutes of moderate-intensity aerobic activity each week. Continuing a familiar activity like pickleball can offer both physical and mental health benefits, including maintaining fitness, managing weight gain, and improving mood through social interaction. However, pregnancy introduces several physiological changes that require a careful reevaluation of the risks associated with the quick movements inherent in the game. Before continuing or starting any vigorous exercise, consulting with a healthcare provider is necessary to ensure safety based on an individual’s specific health profile.
Evaluating the Specific Risks of Pickleball Movement
The primary concerns with playing pickleball while pregnant stem from the body’s natural adaptations and the nature of the sport’s movements. During pregnancy, the hormone relaxin is released, which softens ligaments throughout the body, particularly in the pelvis, in preparation for birth. This increased joint laxity, especially around the knees, hips, and ankles, can predispose a player to sprains or strains during sudden stops, pivots, or lateral movements.
This hormonal effect, combined with the shifting center of gravity caused by a growing abdomen, significantly increases the risk of losing balance and falling. A fall carries the risk of direct abdominal trauma, placental abruption, or preterm labor, making fall prevention a paramount safety concern. Although the plastic pickleball is light, there is also a slight risk of abdominal impact, particularly in competitive play where a player might lunge forward into the non-volley zone, often called the “kitchen.”
Another physical consideration is the body’s increased metabolic rate and blood volume, which makes overheating a more immediate risk. Pregnant individuals have a slightly higher core body temperature, so intense exertion or playing in hot, humid conditions can quickly lead to hyperthermia. An excessive rise in maternal core temperature can be detrimental and must be avoided.
Adapting Technique and Intensity for Continued Play
To mitigate the inherent risks of the sport, players must adopt a conservative approach focused on control and safety over competition.
Modifying Movement and Strategy
One of the most effective modifications is to switch from singles to doubles play exclusively, which significantly reduces the amount of court coverage and running required. Playing in the backcourt further limits the need for quick dashes toward the net and the associated risk of falling in the kitchen area. Technique should be modified to eliminate high-impact or jerky movements, focusing instead on controlled, low-impact footwork. This means avoiding sudden stops, deep lunges, jumping, or sharp, rapid pivots that place excessive torque on the loosened joints. When a ball is out of comfortable reach, it is safer to let the point go than to risk a strain or fall by overstretching or twisting.
Monitoring Intensity
Controlling intensity is a necessary adjustment, which can be monitored using the “talk test.” Exercise intensity should be moderate, allowing the player to maintain a conversation without becoming severely out of breath. The Rate of Perceived Exertion (RPE) scale can also be used, where a player should aim for a feeling of “somewhat hard” exertion, typically around a 12 to 14 on a 6–20 scale.
Environmental Precautions
Environmental and equipment adjustments are also necessary to maintain safety.
- Players must wear supportive, non-slip athletic shoes with good ankle support to minimize the risk of slips and twists.
- Avoiding play during peak heat and humidity hours is mandatory to prevent overheating.
- Wearing breathable clothing.
- Taking frequent rest breaks.
- Prioritizing hydration by drinking water before, during, and after play.
Recognizing Warning Signs and Medical Limits
While modifying play can allow many to continue, a pregnant player must be aware of specific warning signs that signal the need to stop exercising immediately and seek medical consultation.
Immediate Warning Signs
Any experience of the following requires immediate cessation of activity:
- Vaginal bleeding or fluid gushing from the vagina.
- Painful, regular contractions.
- Persistent chest pain, a racing or fluttering heartbeat, or severe shortness of breath.
- Dizziness, feeling faint, or a sudden, persistent headache.
- Severe abdominal pain.
- Calf pain or swelling, or extreme muscle weakness.
Absolute Contraindications
Certain medical conditions, known as absolute contraindications, make vigorous exercise like pickleball prohibited. These include preeclampsia, restrictive lung disease, certain types of heart disease, placenta previa after 20 weeks, or severe anemia. Any woman with a high-risk pregnancy or medical complications must follow the specific guidance of her healthcare provider, which often means avoiding all high-impact activities.