Pickleball may look low-impact, but quick starts, sudden stops, and fast arm movements can lead to strains if you jump straight into play. A short, intentional warm-up helps prevent common pickleball injuries like shoulder pain, tennis elbow, and calf strains especially for beginners and casual players.

 

You don’t need a long routine. Just 5–10 minutes before you play can make a big difference.

1. Get Your Body Warm (2–3 Minutes)

Before stretching, increase blood flow.

Simple movement warm-up:

Light jogging or brisk walking

Side steps

Arm swings

High knees (gentle)

The goal is to raise your heart rate slightly not to tire yourself out.

2. Loosen the Shoulders and Arms

Pickleball puts a lot of demand on your shoulders, elbows, and wrists.

Shoulder & arm warm-ups:

Arm circles (small → large)

Cross-body arm swings

Wrist circles

Elbow flex and extension

These movements help reduce stiffness and prepare joints for repetitive swings.

3. Activate Your Core and Hips

A strong, activated core protects your lower back and improves balance.

Quick activation moves:

Torso rotations

Standing knee lifts

Hip circles

Gentle lunges

These movements help with reaching, turning, and staying stable during rallies.

4. Prepare Your Legs and Ankles

Lower-body injuries are common due to quick directional changes.

Leg and ankle warm-up:

Calf raises

Ankle circles

Side lunges

Small hops or skips

Pay special attention if you’ve had ankle, knee, or Achilles issues before.

5. Do Pickleball-Specific Movements

Finish your warm-up by mimicking actual game actions.

Sport-specific prep:

Shadow swings (forehand, backhand, serve)

Practice volleys at half speed

Short dinks near the net

Light footwork drills

This bridges the gap between warming up and playing at full speed.

 

Final Thoughts

Pickleball injuries often come from skipping warm-ups, not from the sport itself. A short, consistent routine improves mobility, reaction time, and confidence keeping you on the court longer and pain-free.