Preventing Pickleball Injuries: Don’t skip the warmup!

As one of the fastest-growing sports, pickleball is a great way to stay active, socialize, and have fun. But as with any sport, the risk of injury is real, especially given the dynamic, quick movements involved in pickleball. Whether you’re a beginner or an experienced player, warming up properly is an essential practice to prevent injury, improve performance, and promote recovery. Here, we’ll dive into some simple but effective warm-up and cool-down exercises to keep you safe on the court.

Why Warm-Ups and Cool-Downs Matter in Pickleball

Pickleball requires rapid movements, sudden direction changes, and repetitive motions, all of which can put stress on the body. A proper warm-up prepares your muscles and joints for activity, increasing blood flow and flexibility to reduce the risk of strains or sprains. Cooling down helps your body gradually return to a resting state, promotes muscle recovery, and prevents soreness.

Warm-Up Tips to Prepare Your Body

Warming up doesn’t have to be lengthy, but focusing on exercises that mimic pickleball movements and engage the primary muscle groups used in the sport will make a big difference. Try the following warm-ups before hitting the court:

• Dynamic Stretches (5–7 minutes)

  • Focus on dynamic stretches like arm circles, leg swings, torso twists and toe touches to prepare your for the variety of movements required in your sport.

  • Example: Arm circles (10–15 seconds in each direction) warm up your shoulders, torso twists (10-15 seconds) , Overhead reach to toe touch (10-15 reps)

• Light Cardio (3–5 minutes)

  • Perform light cardio to increase your heart rate gradually, enhancing blood flow to the muscles and preparing your body for more intense movements.

  • Examples: Brisk walking, jogging in place, or jumping jacks. Aim for around 2-3 minutes or enough to work up a light sweat.

• Lateral Shuffles and Lunges (3–5 minutes)

  • Pickleball involves lots of lateral movement, so warming up with side-to-side shuffles and lunges can help prevent knee and ankle injuries.

  • How to: Do 20–30 seconds of lateral shuffles, then perform 10–12 lunges on each leg. Side lunges can also be incorporated for lateral movement.

• Volley at 50-75% effort (2-3 minutes)

  • Try to go through a variety of movements and shot types.

  • Gradually build up in speed and intensity

These exercises improve muscle activation, flexibility, and readiness, helping prevent common pickleball injuries such as strains and sprains.

Final Thoughts

Taking just 10–15 minutes to warm up can improve your game and help prevent injuries, keeping you on the court longer and pain-free. Prioritizing these routines will make a significant difference in how you feel after each match and in the long term.

If you’re experiencing discomfort or need personalized guidance for injury prevention, contact us at Swing & Sport Physical Therapy. For more information, visit our home page and learn how we can support your fitness journey.

3 Mobility exercises for every golfer

Golf is a game of precision, and much of that precision comes from having sufficient mobility in the right places. Improving your flexibility and range of motion not only helps you achieve better swing mechanics but also helps prevent injuries. Here are three essential mobility exercises that every golfer should include in their routine:

1. Hip Flexor Stretch

The hips play a significant role in generating power during your swing. Tight hip flexors can limit your rotation, affecting your swing speed and accuracy. To stretch your hip flexors, get into a lunge position with your back knee on the floor. Push your hips forward gently, feeling the stretch in the front of your back thigh. Hold for 30 seconds on each side.

2. Thoracic Spine Rotation

A strong and mobile upper back (thoracic spine) is key to proper swing rotation. Start by laying on your side with your knees bent. Place one hand behind your head and rotate your upper body to one side, trying to touch your elbow to the floor behind you. Perform 10-20 reps. Repeat on both sides to improve upper body mobility.

3. Shoulder Wall Slides

Shoulder mobility directly impacts your swing plane and follow-through. Stand with your back against the wall and arms bent at 90 degrees. Slide your arms up and down the wall while keeping your core engaged and back flat. If you are uncomfortable keeping arms on the wall, you may bring them forward slightly into a pain free range. This exercise improves both shoulder mobility and posture.

How a Physical Therapist Can Help

While these exercises are great starting points, a physical therapist can assess your unique mobility needs and identify any specific limitations that could be affecting your performance. At Swing & Sport Physical Therapy, we specialize in helping golfers like you optimize their mobility, improve swing mechanics, and prevent injuries through personalized care plans. Our hands-on approach allows us to address your limitations directly, helping you play pain-free and at your best.

Don’t let mobility restrictions hold you back. If you need guidance on where to go next, call for a free 15 minute consultation today and take the first step toward improving your golf game!

We serve Fairifield, Trumbull, Bridgeport, Westport, Easton, Weston, Stratford, Milford and surrounding areas!

For more information, check out our Services Page!