Pickleball has taken the sports world by storm, attracting players of all ages with its fast-paced action and social appeal. However, like any sport, pickleball comes with injury risks, especially for the ankles, shoulders, thoracic spine, and hips. To stay on top of your game and prevent injuries, incorporating proper mobility stretches, warm-ups, and strengthening exercises is essential.
Common Pickleball Injuries & How to Prevent Them
Pickleball involves quick lateral movements, sudden stops, and repetitive swinging, which can put stress on various joints and muscles. The most common injuries include:
- Ankle sprains – Due to quick pivots and changes in direction.
- Shoulder strains – From repetitive overhead motions and swings.
- Thoracic spine stiffness – Caused by limited rotational movement.
- Hip tightness or strains – Resulting from frequent lunges and side-to-side movements.
The Importance of Mobility & Warm-Ups
Proper mobility work and warm-ups prepare your body for the dynamic movements required in pickleball, reducing your risk of injury.
1. Ankle Mobility & Strengthening
- Ankle Circles: Rotate your ankle in both directions for 20 seconds each.
- Calf Raises: Stand on your toes, hold for a second, and slowly lower. Repeat 15 times.
- Single-Leg Balance: Stand on one leg for 30 seconds, switch sides.
2. Shoulder Warm-Up & Stability Exercises
- Arm Circles: Make small and large circles to activate the shoulder muscles.
- Resistance Band External Rotations: Strengthen the rotator cuff by pulling a resistance band outward.
- Wall Angels: Stand against a wall and slowly raise and lower your arms in a goalpost shape.
3. Thoracic Spine Mobility Drills
- Cat-Cow Stretch: Alternate between arching and rounding your back to improve spine flexibility.
- Open Book Stretch: Lie on your side, open your arm outward to stretch your upper back.
- Foam Rolling: Roll out the upper back to relieve stiffness.
4. Hip Activation & Strength
- Hip Flexor Stretch: Kneel on one knee, push your hips forward, and hold for 20-30 seconds.
- Glute Bridges: Lie on your back, lift your hips, and squeeze your glutes. Repeat 15 times.
- Lateral Band Walks: Use a resistance band around your thighs and take small side steps to activate the hip muscles.
Strengthening Exercises for Pickleball Performance
To build resilience and power, incorporate these strengthening exercises:
- Squats & Lunges: Build leg and hip strength.
- Planks & Side Planks: Improve core stability and support the spine.
- Medicine Ball Rotations: Enhance thoracic spine and core strength for better swings.
When to Seek Professional Help
If you’re experiencing persistent pain, stiffness, or have suffered an injury, consulting a physical therapist can help you recover faster and prevent further damage. At optimumrehab, we provide expert assessments, personalized therapy plans, and rehabilitation programs to keep you playing pain-free.
Book an appointment today to stay strong, mobile, and injury-free on the pickleball court!
