The short answer: Pickleball can be safe during a healthy, uncomplicated pregnancy if your doctor or midwife agrees, but it needs adapting as pregnancy progresses. The main risk is falling, because balance shifts and joints loosen. Favour social doubles, avoid lunges and sudden changes of direction, play on dry indoor courts, stay hydrated and stop if you feel dizzy, breathless or unwell.
Pickleball for expecting mothers: What’s safe and what’s not
By all appearances, pickleball should be a gentle pastime — a smaller court, lighter paddles, a slow-moving plastic ball. But for women who are expecting, the answer to whether this popular sport is safe during pregnancy is far from straightforward.As pickleball continues its meteoric rise in popularity, pregnant athletes and recreational players alike are beginning to ask important questions. How much physical activity is too much? When do the benefits of movement begin to lose ground to the risks? And what, exactly, does “playing it safe” look like on the court?
The balance between activity and risk
Pregnancy and exercise are not inherently incompatible. In fact, the American College of Obstetricians and Gynecologists (ACOG) recommends that healthy pregnant individuals engage in 150 minutes of moderate-intensity aerobic activity per week. For many women, continuing a familiar sport offers a reassuring sense of normalcy.
Still, doctors are quick to point out the caveats. Activities with a risk of falling, trauma to the abdomen, or sudden directional changes — all of which may be part of a typical pickleball game — require reevaluation once a woman becomes pregnant. As the pregnancy progresses, so do the physiological changes that affect balance, joint stability, and fatigue.
Understanding the game’s risks
On paper, pickleball seems gentler than tennis or racquetball. It’s often played at a slower pace and on a smaller court. But its hidden hazards lie in lateral movement and abrupt pivots — two ingredients that become riskier with pregnancy.
One of the major risks, particularly in the second and third trimesters, is falling. As a woman’s center of gravity shifts forward with a growing belly, and as the hormone relaxin loosens joints and ligaments, the likelihood of a misstep increases — even on a well-maintained indoor court.
A fall doesn’t have to be severe to cause concern. Placental abruption, preterm labor, or injury to the abdomen are all possible outcomes. While these are not guaranteed consequences, the potential is enough to warrant caution.
Trimester-by-trimester guidance
During the first trimester, most women are physically capable of playing with few modifications, though fatigue and nausea may dictate otherwise. For those with prior experience in the sport and no medical complications, continuing with care and supervision may be acceptable.
As the pregnancy progresses into the second trimester, more significant adjustments are recommended. This is the phase when the belly becomes more prominent, balance is affected, and the body becomes more susceptible to overstretching.
By the third trimester, the recommendation is usually to avoid pickleball altogether. At this stage, even modified play may be too demanding — and the consequences of a fall more severe.
Playing smarter, not harder
That doesn’t mean a woman must hang up her paddle the moment she sees two pink lines on a pregnancy test. With clear medical guidance and a conservative approach, some women continue to play in the early months — but they do so with deliberate adaptations.
Suggestions for safer play include:
Limiting participation to doubles matches to reduce running.
Playing only on indoor courts with clean, dry surfaces.
Using softer balls and slower gameplay.
Wearing supportive, non-slip athletic shoes.
Skipping risky shots: if the ball is out of reach, let it go.
Avoiding lunges, spins, and sudden directional shifts.
Staying well-hydrated and avoiding play during peak heat.
Know when to stop
Certain symptoms should trigger an immediate end to play. These include dizziness, shortness of breath before activity begins, swelling, abdominal pain, vaginal bleeding, or any signs of labor. Ignoring these can endanger both mother and baby.
Even in the absence of symptoms, players are encouraged to listen to their bodies — and not push through discomfort.
Alternatives that offer safety and joy
For women who must step away from the game, there are still ample options to remain physically and socially engaged.
Low-impact alternatives include:
Prenatal yoga, which improves flexibility and reduces stress.
Water aerobics, offering cardio and resistance with minimal strain.
Stationary cycling, providing steady cardiovascular activity.
Walking, preferably in shaded or indoor areas.
Some expecting mothers find comfort in staying close to the sport in other ways — joining as a line judge, helping organize games, or simply watching friends play.
“Just being on the sidelines, being part of the banter and rhythm of the game, can be emotionally fulfilling,” said Maria Lopez, a former amateur pickleball competitor now expecting her second child. “You don’t have to be on the court to stay connected.”
Every pregnancy is different
The overarching message from medical professionals and trainers alike is this: consult with your doctor. What’s safe for one woman may be risky for another, depending on health history, fitness level, and pregnancy complications.
While there’s no one-size-fits-all rulebook, the consensus is clear — prioritize caution, embrace modifications, and make decisions based on evidence, not emotion.
