Pickleball is one of the fastest-growing sports in the country—and for good reason. It’s fun, social, and a fantastic way to stay active. But like any sport, staying consistent and competitive in pickleball means taking care of your body before, during, and after every match. Whether you’re a casual weekend player or joining a local league, learning how to move well and prevent injuries is key to long-term performance.
At We Got Your Back PT, Pilates, & Wellness, we help active adults improve how they move so they can keep enjoying the activities they love—including pickleball. If you’re looking to stay injury-free and play your best game, these tips are for you.
Why Pickleball Can Take a Toll
While pickleball may seem low-impact compared to other court sports, it places unique demands on the body. The fast starts and stops, quick directional changes, and repetitive paddle movements can all contribute to common issues like:
- Muscle tightness in the hips, calves, or hamstrings
- Soreness in the knees or ankles from sudden movements
- Shoulder and forearm fatigue from repeated swinging
- Irritation in the elbow—commonly referred to as “tennis elbow”
These issues often build up over time. That’s why taking proactive steps is so important.
Pickleball Warm-Ups: A Must for Injury Prevention
A good warm-up prepares your muscles, joints, and nervous system for the quick movements involved in pickleball. Start with 5–10 minutes of light cardio (walking or dynamic skipping), followed by:
- Leg swings and hip circles to loosen up the lower body
- Arm circles and light shoulder rotations
- Side shuffles and mini lunges for lateral movement readiness
Taking just a few minutes to warm up can increase blood flow, improve coordination, and reduce the risk of strain.
Strength Training to Stay Pickleball-Ready
Regular strength training—especially for the core, legs, and shoulders—can help improve your stability on the court and reduce fatigue. Key areas to focus on include:
- Glutes and hamstrings: For explosive power and balance
- Core muscles: For twisting, rotating, and absorbing movement
- Shoulders and upper back: To support overhead swings and avoid strain
Bodyweight exercises like squats, bridges, planks, and resistance band rows are great additions to any routine.
Mobility Matters: Stay Agile and React Faster in Pickleball
Stiffness can slow you down and make movement feel harder. Incorporating mobility work into your routine can help you move more freely and react faster. Consider:
- Foam rolling your calves, thighs, and upper back
- Gentle yoga or Pilates-style stretching routines
- Ankle and hip mobility drills before or after a session
At our clinic, we often recommend Pilates Reformer exercises to support both mobility and control, especially for athletes who want longevity in their sport.
Tennis Elbow and Pickleball: What to Know
Despite the name, tennis elbow is common in pickleball too. It occurs from repeated wrist extension or gripping, leading to irritation in the tendons around the elbow. If you experience discomfort on the outer elbow during or after play, it may be time to adjust your technique and strengthen supporting muscles.
Simple strategies to help support elbow health:
- Loosen your grip on the paddle
- Strengthen your wrist and forearm muscles with light weights or resistance bands
- Stretch your forearms regularly
- Rest and modify activity if you feel discomfort
Our clinic can evaluate movement patterns and provide targeted support before minor issues grow into bigger ones.
Recovery Is Just As Important As Play
Recovery keeps you consistent. Stretching, rest days, and hydration all help reduce tightness and support overall wellness. A few tips:
- Use a foam roller or massage ball after games
- Alternate intense play with lighter movement days (walking, gentle Pilates, etc.)
- Get enough sleep—recovery happens when we rest
- Consider regular bodywork, such as manual therapy, to stay on top of small restrictions
Recovery routines help ensure that you’ll be back on the court ready to play, not sitting out with preventable setbacks.
Ready to Stay Strong, Confident, and Injury-Free While Playing Pickleball?
Whether you’re new to the sport or playing weekly, taking the time to invest in your movement now can help you enjoy the game for years to come.
Call us at 603-382-3336 or click here to book your FREE Discovery Visit—a one-on-one consultation to learn how we can support your wellness journey.
Let’s keep you moving well on the court—and beyond.
More Free Resources:
Read our blog – Benefits of Pilates for Strength, Flexibility, and Wellness
Learn more about us – Meet The Team – We Got Your Back PT, Pilates & Wellness
See what others are saying – Google Reviews