Pickleball Injury Prevention: How to Prepare Your Body for the Game

Pickleball has quickly become a favorite pastime for people of all ages — and it’s easy to see why. It’s social, fun, and accessible, but it still demands quick reflexes, sharp direction changes, and repetitive arm movements. These elements make it important to prepare your body before playing and help it recover afterward.

One of the most effective — and often overlooked — ways to prevent injury is through a proper warm-up and cool-down routine. Whether you’re playing casually at your local pickleball courts or competing in a weekend tournament, giving your muscles and joints a little attention before and after the game can go a long way.

Start with a Warm-Up

A good warm-up doesn’t have to be long or complicated. About 5 to 10 minutes of light activity is usually enough to increase blood flow, raise your heart rate slightly, and get your muscles ready for action.

Start with a few minutes of walking or easy jogging to get your body moving. Then, focus on movements that mimic the motions you’ll use in the game. Shoulder CARs and standing extensions help loosen the upper body and get your body ready to rally. Additionally, some walking lunges or hip CARs can help warm up the hips and legs. Even something as simple as wrist and ankle circles can help mobilize the smaller joints that take a lot of strain in fast-paced matches.

Don’t Skip the Cool-Down

 

After a game, your body benefits from a gentle cool-down just as much as it does from the warm-up. This is your chance to lower your heart rate gradually, improve circulation, and start the recovery process. It may also help reduce muscle soreness and stiffness the next day.

Start by slowing things down with a few minutes of walking or light activity. Then move into foam rolling and static stretches — this is the time to hold stretches for your calves, hamstrings, quads, hips, shoulders, and lower back. These stretches can help release tight areas and improve flexibility over time, especially if you’re playing frequently.

Keep It Simple, Stay Consistent

  You don’t need to spend a lot of time or use special equipment to warm up and cool down. Just a few minutes of focused movement before and after your game can significantly reduce your risk of common pickleball injuries like strains, sprains, and tendonitis.

It’s also helpful to listen to your body. If you feel discomfort or tightness during play, don’t ignore it. Taking time to rest, stretch, or modify your activity can help you avoid more serious issues down the road.

Pickleball is a fantastic way to stay active and connect with others. With a little bit of care — especially when it comes to warming up and cooling down — you can keep your body feeling strong, mobile, and ready to enjoy the game for years to come.