The pickleball craze has captured not only the nation—it’s also become quite popular here in Craig.

A mixture of tennis and pingpong, pickleball is played on small courts with special paddles and wiffle-style balls. Courts at Craig City Park and the Boys and Girls Club are available for community play.

“Pickleball is definitely a great activity,” said Emily Eliasen, a Memorial Regional Health Physical Therapist who herself plays occasionally. “It’s good exercise for your body, and it’s very social. People make new friends playing pickleball. And if you don’t know how to play, that’s OK. The experienced players are happy to teach you.”

Retired family physician and MRH Board of Trustees Vice Chair Allan Reishus agrees. He and his wife, Connie Thain, play several times a week in Craig and even pack their paddles when they travel, so they can get in a few games wherever they are. “I very, very much enjoy it,” he said, “both for the physical and social benefits. We all laugh and have fun. Some of us go out for lunch afterward. It’s great for all ages, from 9 to 90.”

So if you’re curious about pickleball, Eliasen encourages you to give it a try. But first she wants to make sure you’re ready to play safely. Here are her tips for preventing pickleball injuries and having fun on the court.

1. Start slowly.

If you’re new to pickleball, especially if you’re not already physically active, start with just 10 or 15 minutes of play. Pickleball is great because people of all ages and athletic abilities can play, but it does challenge your speed, endurance, balance and agility, nonetheless.

2. If you’re sedentary, do some preparation first.

Because pickleball requires running, reaching, and fast side-to-side and back-and-forth movements, you may need to spend a month or two preparing for your first game if you’re generally sedentary right now. Start by walking 15 minutes a few times a week and work your way up to a total of 150 minutes a week. Also add some body-weight exercises to develop strength in your arms, legs and core. Stretching is important, too.

Physical therapy can be a good way to begin conditioning for people who are starting from ground zero or have physical difficulties to overcome.

“Compared to tennis or hiking, pickleball is easy, but it also works your body in a lot of different ways,” Eliasen said. “People get injured. I’ve seen players fall and sprain their wrists, for example. If you work on fitness before you play, however, you’re less likely to get hurt.”

3. Stretch before you play.

“Thorough stretching takes 10 to 15 minutes,” Eliasen said. “You have to hold each stretch for 30 to 60 seconds, and each of your muscle groups need to be stretched because the pickleball game you’re about to play will call on all your muscles.”

4. Wear shoes with a good heel cup.

Sneakers with good heel support help prevent ankle rolls, Achilles tendon injuries and more. If you need arch support, make sure your shoes and/or inserts provide that as well, Eliasen said.

5. If you do get injured, ask your provider about a referral to physical therapy.

“Often people don’t realize that their insurance will cover physical therapy sessions to help them recover after an injury,” Eliasen said. “PT is a good way to take care of yourself and prevent more injuries in the future.”