Pickleball: The Sport That's Changing Lives and Building Communities
Apr 09, 2025
Have you been looking for a fun way to stay active that doesn't feel like exercise? Pickleball might be the answer you've been searching for. This rapidly growing sport is taking Australia by storm, and for good reason.
What is Pickleball?
Pickleball is played on a badminton-sized court that resembles a mini tennis court. Players use paddles (about double the size of a table tennis paddle) and a plastic wiffle ball with holes that's slightly larger than a tennis ball. The objective is simple: keep the ball in play by getting it over the net, either as a volley or after one bounce.
Pickleball’s rapid growth stems from its unique ability to bridge generational gaps and skill levels, creating spaces where first-time players feel as welcome as seasoned enthusiasts. While not universally adaptable to every physical challenge, its design prioritises inclusivity through straightforward rules and adjustable intensity.
Getting Started
Find a local club through Pickleball Australia or your state's association. Most venues provide equipment for beginners, making it easy to try the sport without initial investment.
Book sessions on Open Sports and Meetup
Google your state Pickleball association for more information
Why Pickleball Stands Out for Beginners
Inclusive by Design
The sport’s structure naturally accommodates diverse participants:
-
Multi-generational play: Courts regularly host teenagers and seniors in friendly matches
-
Fitness flexibility: Points can be played at competitive intensity or casual pacing
-
No experience needed: Basic rules take minutes to learn, eliminating the intimidation factor
-
Social prioritisation: Many clubs emphasise camaraderie over competition
While physical limitations like severe mobility restrictions may require adaptations, community-driven clubs often modify games to include participants with varying needs.
Key Considerations for New Players
Safety First: Protecting Yourself on the Pickleball Court
Playing pickleball safely ensures you can enjoy the game for years to come. Here are essential safety considerations:
Proper Footwear
Invest in court-specific shoes with lateral support rather than running shoes or casual trainers. These provide crucial stability for the side-to-side movements common in pickleball, significantly reducing ankle injury risk. Look for non-slip soles with good traction, particularly important on indoor courts which tend to have smoother surfaces. Outdoor courts can become slippery and unsafe to play on when wet.
Warm-Up and Stretching
Always begin with a thorough warm-up routine:
-
Start with light cardiovascular activity walking heel first or jogging to increase blood circulation
-
Follow with stretches focusing on legs, feet, shoulders and wrists
-
Pay special attention to ankle-strengthening exercises to prevent sprains
-
Cool down properly after play with stretches
Eye Protection
Protective eyewear is strongly recommended to shield your eyes from:
-
Accidental paddle contact
-
Fast-moving pickleballs
-
UV rays when playing outdoors
Sun Safety
For outdoor play, protect yourself from harmful UV exposure with:
-
Broad-spectrum sunscreen (SPF 50+) applied before play and reapplied every two hours
-
A wide-brimmed hat for face and neck protection
-
UV-blocking sunglasses or protective eyewear
- Hydrate - Take a water bottle and drink plenty of water during play
-
Consider UV-protective clothing like sun sleeves or UPF50+ shirts for extended play
Injury Prevention Techniques
-
Avoid backpedaling for lobs, which commonly leads to falls and head injuries
-
Learn proper falling techniques (tuck and roll) to minimise impact if you do fall
-
Use proper technique and footwork to prevent strain injuries
-
Allow adequate rest between sessions to prevent overuse injuries
- If you have been unwell or injured, return to activities gradually
Prioritiing these safety measures will help ensure your pickleball experience remains enjoyable while minimising injury risks.
Health Benefits Beyond the Court
Regular pickleball play delivers impressive health improvements:
Physical Advantages
-
Burns 500-600 calories per hour, supporting weight management
-
Improves cardiovascular health and blood pressure regulation
-
Enhances coordination, balance, and reflexes
-
Strengthens bones and reduces osteoporosis risk
Mental Wellbeing
-
Sharpens cognitive function and improves memory recall
-
Reduces stress, anxiety, and depression through endorphin release
-
Provides mental distraction from daily worries
-
Improves focus and decision-making skills
Social Connection
Pickleball's social nature helps combat loneliness while building community. Players consistently report forming meaningful friendships that extend beyond the court, with many describing their fellow players as a "pickleball family."
Watch the Podcast
Explore real stories of pickleball's inclusive impact on @TheWellnessNurse
Personalised Wellness Support
For guidance on improving your health and lifestyle visit roslindsey.com/bookings
Disclaimer
This blog provides general information only. Consult a healthcare professional before beginning new activities and play to your abilities, age and medical limitations. Individual results may vary. All players play at their own risk and Ros Lindsey, The Wellness Nurse, Launch Longevity PTY Ltd accepts no liability whatsoever for any injuries.
SUBSCRIBE FOR BLOG UPDATES
Blogs are general information and not to be interpreted as individual advice.
