Injury Prevention for Pickleball Players: Warm-Ups, Recovery & Longevity

Injury Prevention for Pickleball Players: Warm-Ups, Recovery & Longevity

Pickleball players love to show up and jump straight into a game — and that’s exactly why so many end up with shoulder, elbow, calf, and lower back injuries.

A little prevention goes a long way. Here’s how to stay healthy and keep playing for years.

1. Warm-Up (5 Minutes Minimum)

The best warm-up is simple:

• light jog or shuffle

• arm circles

• hip openers

• side shuffles

• dynamic lunges

• shadow swings

You’ll move better and reduce the “first game” stiffness.

2. Strengthen the Shoulders & Elbows

Pickleball has repetitive motions.

Building stability prevents tennis elbow and rotator cuff strain.

Do 2–3x per week:

• wrist curls

• reverse wrist curls

• band external rotations

• scapular retractions

• forearm stretches

3. Don’t Skip Mobility

If your hips, ankles, or thoracic spine are stiff, you’ll compensate elsewhere.

Try:

• hip flexor stretch

• calf stretch

• ankle mobility circles

• cat-cow

• thoracic twists

4. Hydration & Electrolytes Matter

Cramps and fatigue usually come from dehydration.

Sip water throughout the day — not just during games.

A couple electrolytes per week go a long way.

5. Post-Play Recovery

After playing:

• light stretching

• massage gun

• gentle foam rolling

• slow breathing to relax the nervous system

• ice only if there’s acute pain

• heat to loosen muscles afterward

6. Listen to Pain Early

A little discomfort is normal.

Sharp pain or swelling is a red flag.

Take 2–4 days off, do mobility, and don’t force it.

Final Takeaway

You can play more, play better, and stay pain-free if you take care of your body.

Warm up, recover intentionally, and your game (and longevity) skyrockets.