Are tennis and racket sports safe during pregnancy?

Tennis, badminton, squash, and similar racket sports can generally continue in pregnancy if you were already playing regularly beforehand, particularly in the first and second trimesters. These sports fall into a middle category: they are not classed as contact sports, but they do involve fast, unpredictable movement, sudden changes of direction, and a risk of falling or being struck by a ball or opponent — considerations that increase as pregnancy progresses.

If you were not already a regular player, starting a fast-paced racket sport from scratch during pregnancy is not recommended. Lower-impact alternatives such as swimming, walking, or stationary cycling are better starting points.

Key considerations

Balance and fall risk. Racket sports require quick changes of direction, lunging, and reaching, all of which become progressively harder to do safely as the bump grows and the centre of gravity shifts. The ligament-loosening effects of the hormone relaxin also increase the risk of ankle and knee sprains during sudden movements.

Risk of being struck. Being hit by a ball, or in doubles play by an opponent’s racket or body, is a real if uncommon risk. Singles play, where you have more control over positioning and less risk of collision, is generally considered a lower-risk option than doubles.

Intensity. Fast rallies and competitive play raise heart rate and core temperature quickly. Playing more socially, at a lower intensity, and taking more frequent breaks becomes increasingly sensible as pregnancy progresses.

Racket sports by trimester

First trimester

Continuing at a normal recreational level is generally fine if you were already playing, adjusting for fatigue or nausea.

Second trimester

Many women continue playing socially, though matching pre-pregnancy intensity and competitiveness becomes harder and is not necessary. Reduce how hard and fast you’re moving for shots, and consider doubles over singles if you want a slightly less physically demanding game — or vice versa if avoiding collision risk from other players matters more to you.

Third trimester

Balance, agility, and the growing bump make fast racket sports increasingly impractical and risky for most women by this stage. Many switch to a gentler hitting session against a wall or with a partner feeding balls, rather than full competitive play, or stop altogether until after birth.

General guidelines

  • Continue only if you were already playing regularly before pregnancy.
  • Favour singles over doubles to reduce collision risk, or play a gentler, non-competitive game.
  • Wear supportive, well-fitted trainers appropriate for the surface.
  • Stay hydrated and avoid playing in high heat.
  • Reduce intensity and reaction speed demands as the bump grows.
  • Stop competitive or fast-paced play by the third trimester in favour of gentler alternatives.

When to stop

Stop playing and seek medical advice if you experience dizziness, chest pain, abdominal pain, contractions, vaginal bleeding, or reduced fetal movement — and stop immediately if you take a fall or are struck by a ball or racket, even if you feel fine, and mention it to your midwife.