By: Dylan Miles PT, DPT
Let’s be honest: you thought pickleball was going to be a laid-back way to stay active. A few friendly games, a little cardio, maybe make some new friends. But a few matches in, you’re sprinting (yes, sprinting), lunging, twisting, and diving for shots you never saw coming—and suddenly, your knees, back, or shoulders are not on board with this plan.

You’re not alone. Pickleball-related injuries have skyrocketed in recent years—especially in adults over 40. A 2023 report from UBS estimated that the sport could be responsible for over $250 million in U.S. medical costs annually, with common injuries including rotator cuff strains, Achilles tendon injuries, and low back pain.

The good news? Most of these injuries are preventable with the right warm-up. A quick toe touch and some shoulder rolls won’t cut it. You need purposeful, dynamic movement to prepare your body for the demands of the game.

Spooner physical therapist Dylan recommends these three warm-up exercises to boost mobility, activate key muscle groups, and keep you injury-free—so you can keep playing strong and feeling good.

Dynamic Hamstring Stretch

Take a step forward with one foot, heel down and toe up. Hinge at the hips and sweep your arms toward your foot and then allow the arms to follow back overhead. This activates up your hamstrings and your posterior chain—critical for the explosive starts and stops in pickleball. Bonus: it helps reduce the risk of that dreaded hamstring pull.

Lunge to Balance

Step into a forward lunge, then push off your front leg and bring your knee up to balance.
This movement builds stability and strength for sudden lunges at the net or chasing down a well-placed dink. It also helps train your body to recover quickly from awkward or unbalanced positions.

Same-Side to Opposite-Side Rotation

Starting Position: Standing. Movement: Take a rotational step with the right foot around to the right, while moving arms around to the right as well at chest height. Next, take a rotational step with the right foot around to the left. Keep the foot grounded as best as possible, avoid letting it spin out. Keep your head facing to the front to help promote bottom-up mobility for your neck. Perform to distances and at speeds which you can comfortably control. This warms up your hips, core, and spine—helping generate power for your shots while reducing strain on your lower back and knees.

Pickleball is here to stay—and with the right prep, so are you.
Warm up smart. Move better. Recover faster.
And keep enjoying the game you love without the post-match aches and pains.

Want personalized support? Spooner physical therapists are ready to help you prevent injuries, build strength for your game, and feel your best on and off the court.

Schedule with a Spooner physical therapist today!