Pre-Game Workout Routine for Pickleball

Jan 6

Common Pickleball Injuries: Sprains and Strains

Highlight from the 2021 Study by Harold Weiss

A 2021 study by Harold Weiss and colleagues analyzed non-fatal senior pickleball and tennis-related injuries treated in U.S. emergency departments from 2010 to 2019. The study found that sprains and strains were among the leading injuries in pickleball players, emphasizing the need for proper warm-up routines and injury prevention strategies. (Read the study here)

What Are Sprains and Strains?

Sprains: Overstretching or tearing of ligaments (the tissue that connects bones at a joint).
Strains: Injuries to muscles or tendons caused by overstretching or tearing.

In pickleball, these injuries commonly occur in the ankles, knees, wrists, and shoulders due to the sport's quick directional changes and dynamic movements.

Prevention Tips for Sprains and Strains

Warm-Up: Engage in dynamic stretching to prepare muscles and increase circulation.
Strength Training: Incorporate resistance exercises to enhance muscle support around joints.
Proper Technique: Ensure correct form during play to reduce undue stress on ligaments and muscles.
Appropriate Footwear: Wear supportive shoes designed for court sports to improve stability.

Why This Matters

Sprains and strains can sideline you from the game you love. By taking proactive steps to prevent these injuries, you can enjoy a safer and more fulfilling pickleball experience.

The following is ways to avoid or reduce this risk. Be proactive to avoid being in recovery!

Why a Pre-Game Workout is Important

A proper pre-game workout routine is essential to prepare your body for the dynamic movements involved in pickleball. It helps:

Increase circulation: Promotes blood flow to muscles, improving performance.
Enhance mobility: Prepares joints for movement and improves flexibility.
Reduce the risk of injury: Warms up muscles and reduces the chance of strains or pulls.
Improve game readiness: Mentally and physically prepares you to perform at your best.

Dynamic Stretching: The Warm-Up

Dynamic stretching involves active movements that increase circulation and enhance mobility. Do each for 30-45 seconds at a comfortable pace. This phase should last about 5-10 minutes.

Dynamic Upper Body Stretches

Neck Circles: Slowly rotate your neck in a circular motion, both clockwise and counterclockwise.
Shoulder Rolls: Move your shoulders in a circular pattern so that your are moving in an up, back and down direction..
Alternating Shoulder Lifts: Lift one shoulder toward your ear, then alternate with the other.
Open-Close Chest: Extend arms outward, then bring them together in front of your chest, mimicking a clapping motion.

Dynamic Lower Body Stretches

Knee to Chest: Pull one knee toward your chest, alternating legs.
Quad Pulls: Grab one ankle behind you and pull it toward your glutes, alternating sides.
Open Hips: Lift your knee and rotate it outward, alternating legs.
Close Hips: Reverse the motion, rotating your knee inward.
Hamstring Kicks: Extend one leg straight out in front of you in a controlled kick, alternating legs.

Strengthening: Resistance Band Exercises

Why Resistance Bands?

Supports multiplanar movements, mimicking pickleball gameplay.
Convenient and portable.
Available in various strengths for customization.

Using resistance bands for light-to-moderate strengthening is an excellent way to activate key muscle groups. Perform 8 repetitions of 2 sets for each exercise.

Upper Body Strengthening

Wrist Extension: Anchor the band and extend your wrist upward.
Elbow Supination: Hold the band with palms up and rotate your forearm outward.
Elbow Flexion/Extension: Perform controlled curls and extensions.
No Moneys: Hold the band with palms up, elbows tucked, and externally rotate hands outward.
Diagonal Open: Start with the band across your chest and extend diagonally upward.

Lower Body Strengthening

Monster Walks: Place the band around your thighs and take lateral steps, maintaining a semi-squat position.
Hip Flexion/Extension: Attach the band to a stable object and perform controlled leg lifts forward and backward.
Squats with Abduction: Perform squats while pressing knees outward against the band.
RDL: Lean forward keeping your back and legs straight. Be sure to hinge/bend throug your hips holding the band in each hand at the front of your hips/thighs.

Closing Tips

Time Management: Keep your pre-game routine within 15-20 minutes.
Focus on Form: Prioritize controlled movements to maximize effectiveness and avoid strain.
Consistency is Key: Incorporate this routine before every game for optimal performance.

This workout not only helps you warm up to play better but also allows you to enjoy pickleball safely with less chance of injury and soreness following. Stay consistent, and you'll see the results both on and off the court!

Ahmed M, DPT

Ahmed, a Doctor of Physical Therapy (DPT), brings over 20 years of expertise in the field of rehabilitation and movement science. Throughout his career, he has worked in a variety of clinical settings, including outpatient orthopedics, sports medicine, acute care, and home health, providing him with a well-rounded understanding of patient care across all stages of recovery and performance.

Growing up as a multi-sport athlete, Ahmed developed a lifelong passion for sports and physical activity. Over a year and a half ago, he discovered pickleball and quickly became an avid player and fan of the sport. With his unique combination of professional expertise and personal passion, Ahmed is dedicated to supporting pickleball enthusiasts by blending his knowledge of biomechanics, injury prevention, and performance optimization to help players excel both on and off the court.