Pickleball is a sport played on a court and has many of the same fundamentals and rules of tennis, badminton, and ping pong. It is not only a wonderful way to stay in shape but can also be a great way to socialize and build comradery with a group of like-minded players. The game involves strength and endurance and has proven to be an effective way for individuals of all ages to get active in their routine. As with any physical activity, a proper warmup is essential to avoid common injuries with physical activity, and pickleball is no exception. Staying injury-free is important to optimize your performance and enjoyment while playing pickleball. Regardless of your experience playing the emerging sport, we encourage you to take proactive measures to ensure long-term participation. Before beginning any type of exercise or stretching routine, you should consult with a qualified healthcare professional. Learn more about the exercises and stretches that you can use to withstand the demands of pickleball. By implementing these into your regimen pre- and post-gameplay, you can build functional strength, improve flexibility, and reduce the risk of experiencing a pickleball injury.
Stretches to warm up your arms, chest, core, and back can be beneficial for a pickleball match.
Arm swings can help get those shoulder muscles engaged and ready for all the swings, dinks, serves, and volleys you’ll do during a match. To complete this exercise, begin by standing with your arms at your sides with enough area around you to raise your arms and swing them in a circular motion. Raise your arms out to your sides so they are parallel with the ground and your upper body is shaped like a “T”. Begin swinging your arms forward for 10 to 15 seconds at a controlled pace and then repeat going backwards.
Wrist extensor and wrist flexor forearm stretches can be an effective way to reduce the chances of developing tennis elbow or golfer’s elbow. To begin this stretch, reach one hand out in front of you with your palm facing away from your body and your fingers pointed towards the sky. Take your opposite hand, grab the fingers of your outstretched hand, and gently pull the fingers towards your body. Hold this position for ten to fifteen seconds, and then release. Slowly rotate your outstretched hand towards the ground until your palm faces you and the back of your hand is facing outward away from your body. Once again, grab the fingers of the outstretched hand with the opposite hand, gently pull the fingers towards you, and hold for ten to fifteen seconds. Return to the starting position and repeat with the opposite hand for both stretches.
To perform this exercise and get those calves into pickleball mode, stand up and give yourself some room. If you’d like, you can also find a sturdy surface like a table, wall, or countertop that you can lean on to give you additional support. With your feet flat on the ground, begin by raising your heels off the floor and engaging calf muscles. Once at the peak, begin to slowly raise yourself back down to the starting position. Repeat these calf raises for 10 repetition switch 30 seconds of rest between each set, for four sets.
To begin this stretch, you want to find a comfortable flat surface to sit on and fully extend one leg straight out in front of your toes pointed towards the ceiling. Keeping your knee slightly bent, begin to reach towards your toes with your hands until you feel a small stretch in the back of your thigh. Hold the position for fifteen seconds and then gently return to the starting position. Swap legs and repeat the maneuver for the opposite leg.
Pickleball is a sport that requires you to remain steady and swing from both sides for a forehand or backhand volley, which highlights the importance of improving your body’s stability. Your core plays an important role in your body’s ability to maintain its balance and give you the ability to strike the ball with force. A few examples of core strengthening exercises are lunge twists and the superman. These exercises can help you warm up and engage your core.
Having a stable core allows you to react promptly and drive contact through the ball as you serve or return volleys. Engaging your core can also increase your accuracy. In a game with a smaller court, accuracy can make a world of difference. In an intense game of pickleball, sometimes it’s not about the player who can drive more force, but the one who is more accurate and forces the opponent to move back and forth.
Implementing pickleball exercises and stretches can be immensely helpful towards preparing your body for pickleball matches. Engaging in dynamic exercises and stretches can positively impact your performance on the court and reduce the risk of injury. A few quick exercises and stretches can help get the blood flow going and improve your range of motion. Have you experienced an injury from participating in a pickleball game? The good news is that this pain does not have to impact your performance any longer! We have a team of physical therapists who are determined to get you back out of there to the sport you love with the confidence to play and perform other everyday activities. We are movement experts when it comes to treating injuries and alleviating pain, especially those that could be pickleball-related. We craft treatment plans that are tailored to your unique needs and injury while also providing you with the tools needed to reduce the likelihood of injuries. Schedule an appointment with us at a physical therapy location near you today and take the first steps towards your recovery.