Between Hot Flashes and Smashes: A Guide on Pickleball and Menopause
I recently wrote an article about playing pickleball during pregnancy, and I received so many interesting comments and questions from women of all ages. It made me realize that many of you are curious about how this fun sport fits into every stage of a woman’s life. So today, I want to talk about the next big chapter—perimenopause and menopause. Are you in your late forties or more? Are you starting to notice changes in your body, your energy, or your monthly cycle? Then this article is just for you.
Let us start with the basics. Perimenopause is the transition period before your periods completely stop, while menopause is the point when you have not had a period for twelve months. During this time, your estrogen levels drop, and this brings many changes to your body. Your bones can become weaker, making you more prone to fractures. Your metabolism slows down, and belly fat can become harder to lose. You may also experience hot flashes, night sweats, mood swings, and trouble sleeping. These changes can be challenging, but they do not mean you have to stop moving. In fact, staying active is one of the best things you can do for yourself, and pickleball can be a wonderful sport for you during this stage—as long as you learn how to play safely and wisely.
Why do I recommend pickleball for women going through perimenopause and menopause? First, it is a weight-bearing sport, which means you are on your feet and moving. This helps keep your bones stronger and slows down bone loss. Second, it is great for your heart and helps you burn calories, which can prevent weight gain. Third, it improves your balance and coordination, making you less likely to fall—and falls are a major concern when bones are more fragile. Beyond the physical benefits, the social aspect is just as important. Playing with your barkada, the momshie groups, ka-berks and beshies, gives you joy, reduces stress, and fights off loneliness. Laughter with friends is good medicine, and pickleball gives you plenty of that.
Now, let us talk about how to exercise safely during this time. Do not just play pickleball every day without doing anything else. You need to mix it up. Aim to play two or three times a week, but on your off days, do simple strength exercises at home like squats, lunges, and lifting light dumbbells. These exercises protect your knees, back, and shoulders, which are the most common areas that get injured. Also, pay attention to your energy because it changes from day to day. On days when you feel strong and energetic, enjoy a fast-paced singles game. But on days when you feel tired or sluggish, switch to a relaxed doubles game or just practice your drills. There is no shame in taking it easy—listening to your body is the smartest thing you can do.
Safety must be your number one priority. The biggest mistake I see women make is stepping onto the court without warming up. Imagine driving a car without starting the engine—it will break down! Before you play, spend at least ten minutes warming up. March in place, swing your arms in circles, do gentle leg swings, and shuffle side to side to wake up your leg muscles. After playing, do not just sit down suddenly; walk around slowly for five minutes to let your heart rate come down. Your choice of footwear is also very important. Never wear running shoes because they are made only for moving forward—they can cause you to twist your ankle when you move sideways. Buy proper court shoes that support your feet on all sides. And finally, do not overdo it. If you have not played for a long time, start with just one hour of doubles twice a week. Slowly increase your time so your joints and muscles can adjust.
I also want you to know exactly when you need to stop playing and seek help. Please, if you experience any vaginal bleeding—even just a little spotting—more than one year after your last period, this is not normal and you must see your OB-GYN right away. Do not wait, because we need to rule out serious problems. You should also stop playing and consult a doctor if you fall and have severe pain, or if your knee, ankle, or wrist continues to hurt even after a few days of rest. If you feel dizzy, have chest tightness, or experience shortness of breath while playing, stop immediately and go to the emergency room. Even if the symptoms are not emergency-level, tell your doctor if hot flashes, night sweats, or mood swings are ruining your sleep and daily life—we have safe treatments to help you feel better, and you do not have to suffer in silence.
When it comes to whom to see, start with your OB-GYN. We can check your bone health, prescribe safe hormone therapy if needed, and investigate any unusual bleeding. If your joints are painful, we will refer you to an orthopedic doctor or a rehabilitation specialist who can guide your recovery. A physical therapist can also teach you specific exercises to strengthen your weak spots, while a bone density scan (DXA) can measure how strong your bones really are, helping us decide which activities are safest for you.
Being a woman means constantly changing—from your teenage years, through pregnancy, and into menopause. But pickleball can be your sport for life, giving you exercise, friendship, and happiness. Just remember to warm up, wear the right shoes, strengthen your muscles on rest days, and never ignore unusual bleeding or ongoing pain. You are strong, you are capable, and you deserve to enjoy this game for many more years. Grab your paddle, call your kabarkada, and have fun—but always keep in mind that your health comes first. If something feels off, do not hesitate to call your OB-GYN. We are here to guide you through every season of womanhood, and we want to see you playing safely and happily for a long, long time!
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Disclaimer: This article is for informational purposes only and does not replace personalized medical advice. Always consult your healthcare provider before starting any new exercise program, especially if you have underlying health conditions or are experiencing concerning symptoms.