Prevent Pickleball Injuries with Proper Stretching and Warm-Up Techniques

by Brigantine Physical Therapy

At Brigantine Physical Therapy, we’ve seen firsthand how the booming popularity of pickleball has brought joy—and unfortunately, some preventable injuries—to our local community. As physical therapists, we love seeing people stay active and social through sports like pickleball, but we also know how important it is to prepare your body properly before stepping onto the court.

Whether you’re a seasoned player or new to the game, a proper warm-up and stretching routine is essential to reduce your risk of injury, improve performance, and keep you enjoying the game for years to come.

Let’s walk through an evidence-based, physical therapist-approved warm-up and stretching plan tailored specifically for pickleball players.

Why Do Pickleball Players Get Injured?

While pickleball is often perceived as low-impact, it still involves quick direction changes, rapid acceleration, repetitive motions, and frequent bending or lunging. This puts stress on your:

• Ankles and knees (due to side-to-side shuffles and pivots)

• Shoulders and elbows (from swinging and serving)

• Hips and low back (from reaching and rotating)

We see common injuries like:

• Rotator cuff strains

• Achilles tendonitis

• Low back pain

• Knee pain

• Pickleball elbow (a form of tendonitis)

Many of these are preventable with a proper dynamic warm-up and targeted stretching routine—something we recommend to every one of our patients at Brigantine Physical Therapy.

🔥 Part 1: Dynamic Warm-Up (5 Minutes)

A warm-up should always come before static stretching. The goal is to gradually increase your heart rate, loosen joints, and activate muscles.

1. March or Light Jog in Place (1 minute)

A low-impact way to raise core temperature and increase circulation.

2. Arm Circles (30 seconds forward, 30 seconds backward)

Warms up the shoulders for overhead shots and serves. Tip: Keep arms straight and increase the size of the circle gradually.

3. Torso Twists (1 minute)

Preps your trunk and spine for rotational movements. Tip: Stand tall with feet shoulder-width apart and rotate side to side.

4. Leg Swings (30 seconds per leg)

Loosens up hip flexors, hamstrings, and adductors. Tip: Hold a wall or post for balance. Swing front-to-back and side-to-side.

5. High Knees and Butt Kicks (1 minute)

Improves mobility and coordination. Do 30 seconds of high knees followed by 30 seconds of butt kicks.

6. Lateral Shuffles (1–2 minutes)

Mimics the side-to-side footwork used constantly in pickleball. Stay low, keep knees bent, and shuffle 10–15 feet side to side.

🧘 Part 2: Targeted Static Stretching (5 Minutes)

Once your body is warm, now it’s time to stretch. These static stretches should be held gently (no bouncing) for 20–30 seconds each.

1. Calf Stretch

Helps prevent Achilles tendon issues and improves ankle mobility.

2. Hamstring Stretch

Loosens the back of your thighs for better court coverage.

3. Quadriceps Stretch

Essential for players with tight hip flexors or knee sensitivity.

4. Hip Flexor Stretch

Addresses tightness from sitting and helps with lunging and rotation.

5. Wrist & Forearm Stretch

Prevents overuse injuries like "pickleball elbow" and wrist strain.

6. Shoulder and Triceps Stretch

Improves range of motion for overhead strokes and serving.

Bonus: PT-Recommended Mobility & Stability Drills

At Brigantine Physical Therapy, we often include these quick additions in rehab and prehab routines:

🔁 Ankle Mobility Circles

• Improves balance and reduces sprain risk.

• Perform 10–15 circles in each direction, each foot.

🦶 Single-Leg Balance

• Enhances joint stability and proprioception.

• Stand on one foot for 30 seconds. Challenge: close your eyes or simulate a paddle swing.

✅ Additional Injury Prevention Tips from Brigantine PT

As physical therapists, here are a few extra insights we share with our pickleball athletes:

• Hydrate properly: Dehydration increases cramp and strain risk.

• Wear proper footwear: Use shoes made for court sports with lateral support.

• Strength train off the court: Especially your core, glutes, and rotator cuff muscles.

• Rest and recover: Listen to your body and avoid overuse.

• Schedule a movement screen: A PT evaluation can reveal imbalances before they become injuries.

The Bottom Line

Warm-ups and stretching aren’t just for elite athletes—they’re essential for anyone who wants to stay healthy and active on the court. By incorporating these simple routines into your pre-game ritual, you’ll reduce injury risk, move more efficiently, and enjoy the game more fully.

Need Help with an Injury or Pre-Game Routine?

If you’ve been experiencing pain or just want to optimize your movement for pickleball, our team at Brigantine Physical Therapy is here to help.

We offer:

• 1-on-1 physical therapy sessions

• Movement assessments for athletes

• Personalized warm-up and recovery plans

• Manual therapy and dry needling (when appropriate)

  
  

Call us or stop by to schedule an evaluation today. Let’s keep you pain-free and playing the sport you love!

Brigantine Physical Therapy Helping Pickleball Players Stay Active, Strong, and Injury-Free

📍 Serving Brigantine, NJ and surrounding areas 

📞 609-264-5403 

🌐 www.brigpt.com