5 Essential Warm-Up Exercises for Pickleball Injury Prevention
Are you worried about being able to get in and out of the kitchen without pulling a hamstring? How about being able to move swiftly to pull off the perfect dink shot? Or even, will your shoulders hold up to the routine smashes you are known for delivering?
Pickleball is a fast-paced and engaging sport blending elements of tennis, badminton, and ping-pong. This growing sport has been capturing the hearts of players of all ages and skill levels worldwide.
At MOMENTUM Physical Therapy in Okotoks, we have seen a dramatic uptick in pickleball injuries that we are treating in the clinic. Through our sessions, we have found that most of these injuries are the result of players jumping straight into a match without properly warming up.
Whether you're a seasoned pro or just discovering the joy of this addictive game, preparing your body before jumping onto the court is essential for preventing injuries and optimizing performance. In this blog, we'll review five dynamic exercises designed to prime your muscles, enhance your agility, prevent injury, and elevate your pickleball game to new heights.
Before we go any further, let me introduce myself. My name is Stephen Uhrbach and I am a physical therapist at MOMENTUM Physical Therapy in Okotoks, Alberta. At MOMENTUM, our clinic is full of picklers - both clients and staff members alike!
Below, you will find 5 warm up exercises that you should do prior to hopping on the pickleball court that will reduce your change of getting injured (and ending up in treatment with one of our physical therapists or massage therapists).
This warm up should take 8-10 minutes in total to complete. An ounce of prevention is worth a pound of cure!
You will notice that there are no stretches - the goal is to get the body warmed up and moving. If you want to stretch - stretch AFTER you finish your final pickleball game. Research shows that too much stretching before you play a sport actually leads to injuries (rather than prevents it).
You will not need any equipment to complete the warm up. Simply show up 10 minutes prior to your first match and get your body ready to move!
Let’s get to it!
1. Pickleball Warm-Up: Light Jog
A light jog is a dynamic movement that is an effective way to elevate your heart rate, increase circulation, and warm up your muscles before engaging in more vigorous activities. A light jog does not need to be vigorous or long, simply it needs to be done. All you need is a space to jog (along the sidelines of the courts, on a track, or along a sidewalk if you are playing outdoors).
Sets: 3
Duration: 30 seconds
The How To:
Start Moving: Begin by standing with your feet shoulder-width apart and your arms relaxed at your sides.
Take Off: Push off gently with one foot and start jogging, keeping your strides light and controlled.
Maintain Pace: Find a comfortable rhythm, swinging your arms naturally as you jog.
Keep Going: Continue jogging for 30 seconds, focusing on your breathing and staying relaxed.
Stay Consistent: Try to maintain a steady pace throughout the duration of the exercise.
Slow Down & Repeat: Slow your pace gradually as you approach the end of the 30 seconds. Walk for 30 seconds. Repeat this process 2 more times.
Overall, a light jog is a great way to warm up the muscles and awaken the nervous system before starting your pickleball match.
2. Pickleball Warm-Up: Arm Swings
Efficient shoulder movement is paramount in pickleball. Accurate serves, overhead smashes, and everything in-between requires well oiled shoulders. A dynamic warm-up targeting the shoulder muscles helps lubricate the shoulder, activate the muscles, and reduce the risk of strain or injury.
Sets: 3
Duration: 10 movements each direction
The How To:
Get Set: Stand tall with your arms extended sideways.
Start Moving: Make slow, controlled circles with your arms, gradually increasing the range of motion. Perform 10 circles.
Change Direction: Repeat with 10 circles backward. Repeat 3 times.
Overall, arm swings are an important in awakening the muscles of the rotator cuff and to set the shoulders up for success.
3. Pickleball Warm-Up: Bridges
Core activation is essential for any racket sport. The ability to stabilize the core will allow you to move your body efficiently while generating powerful shots. Bridges are the best exercises to wake up the hips and core.
Sets: 2
Reps: 15
The How To:
Get Set: Find a place to lay down on the ground. A mat is optional (and only for comfort). Lay flat on your back, hands by your side, knees bent, and both feet flat on the ground.
Engage the Core: Tighten your stomach muscles (as if you were about to be punched in the stomach or tickled).
Clench Your Glutes: Squeeze your glutes together as if you were holding a $100 bill between your butt cheeks.
Lift Your Hips: Up off the ground in a controlled fashion while keeping both feet flat on the ground. Hold for a count of 3 at the top.
Slowly Lower: Keeping your core engaged, slowly lower your hips to the floor and repeat 14 more times before taking rest.
All in all, bridges are an essential for waking up the hip and core muscles required for pickleball.
4. Pickleball Warm-Up: Air Squats
Air squats are an important exercise for warming up the leg muscles. Squats can be done in an open space, beside a wall for support, or in front of a chair for safety.
Sets: 4
Reps: 5
The How To:
Get Set: Standing tall with your feet hip width apart, toes straight forward, and core engaged (again, tighten those stomach muscles like you did for the bridge).
Slowly Sit Back: Sit as if you were sitting down towards a chair. Don’t let your knees collapse inwards. Note - if you are concerned about your balance, make sure you are squatting down to a chair or while you are holding onto a wall or a table.
Get Low: Go as low as you feel safe without needing to stop or take a break. Pause at the low point for a count of 2. Stand back up to the starting point. Repeat 4 more times and take a break.
Completing the air squats will allow you to awaken your lower leg muscles so they are ready for the quick movements associated with pickleball,
5. Pickleball Warm-Up: Lunge Walk
Lunging is an essential movement for any racquet sport. Your final warm up exercise will prime your body for lunging as you reach for those corner or dink shots.
Sets: 3
Reps: 10
The How To:
Get Set: Find an open space approximately 10 yards in length. If you are concerned about balance, find a 10 yard space along a wall or fence. Stand with feet side by side.
Take a Large Step Forward: Start with your right leg. Your step should be large enough so you should be able to look down and see your big toe. Keep your knee in line with your foot at all times.
Get Low: Slowly lower your left knee towards the floor. Go as low as you feel comfortable.
Get Up: After you hit our comfortable depth, slowly rise up and return to your stance with feet side by side.
Repeat: This time stepping forward with the left leg. Repeat for the duration of the 10 yard distance.
Getting the lower body ready to lunge and change direction is an imperative part of a successful pickleball warmup!
Ready. Set. GO!
Incorporating these five pre-pickleball exercises into your warm-up routine can significantly enhance your performance on the court while reducing the risk of injuries. Remember to listen to your body, maintain proper form, and adjust the intensity of the exercises based on your fitness level and individual needs. By prioritizing proper warm-up and preparation, you'll be ready to unleash your full potential and enjoy the exhilarating experience of playing pickleball all while working to reduce your chance of getting injured. So, lace up your shoes, grab your paddle, and get ready to dominate the pickleball court like never before!
Disclaimer - if any of these exercises or movements give you pain, move on and do not continue to perform the exercise. In these instances, it is worth consulting with a MOMENTUM Physical Therapy physiotherapist to receive treatment and resolve your pain so you don’t get injured while playing pickleball.
“…but what if I do get hurt?”
Then we’ve got you covered!
Unfortunately, injures do happen. If you feel like you have pulled a muscle, tweaked your shoulder, or irritated your lower back - WE CAN HELP!
At MOMENTUM Physical Therapy in Okotoks, we pair hands on physical therapy with individuated exercise plans to help you recover quickly from any injury you sustain. If you are sore while playing pickleball, call us today to connect with one of our talented physical therapists or massage therapists to start on your recovery journey today.
At MOMENTUM Physical Therapy, in Okotoks, we treat all kinds of pain. Our talented team of physical therapists and massage therapists have helped thousands of people with a wide range of pain and injuries. Reach out to us today at 403-982-5600 or online to book your appointment today!
So, here's your call to action: connect with a MOMENTUM physiotherapist today to get those hips feeling better! You'll be on the path to recovery in no time.
Our award-winning team here at MOMENTUM Physical Therapy- in Okotoks, is ready to help! Give us a call today at 403-982-5600 to get booked in with one of our awesome physiotherapists, massage therapists, or trainers. Or feel free to book online HERE!
We’re here for you!
Frequently Asked Questions
What are the best exercises for pickleball?
The top five physio exercises for pickleball are: light jogs, arm swings, bridges, air squats, and walking lunges. Check our this blog post for more information on how to do these physio approved pickleball exercises.
Where can I play Pickleball in okotoks?
Indoor court: Okotoks Recreation Centre: 99 Okotoks Drive
Indoor court: Foothills Centennial Centre: 4-204 Community Way
Outdoor court: Bob Anderson Pickleball Courts: Wilson Park, 10 Wilson Street
What should i do if i get an injury playing pickleball?
MOMENTUM Physical Therapy has a whole team of talented physiotherapists who are here to help you recover from your pickleball injuries. Our team is familiar with the sport with many of our physios being active pickleball players! Reach out today to book in with an Okotoks physiotherapist at MOMENTUM Physical Therapy.
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Momentum Physical Therapy, located in Okotoks, Alberta, is ‘Here for YOU’.
If you are experiencing neck pain, have recurring headaches, or you just want to learn more about how massage therapy and physiotherapy can help heal your pain, don’t delay and call MOMENTUM Physical Therapy today. You can reach registered physiotherapists and massage therapists at MOMENTUM, located in Okotoks, by calling 403-982-5600. We look forward to helping you feel you best again.