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.
