Pickleball has quickly become one of the most popular ways to stay active. It is fun, social, and easy to get started, which is exactly why so many people get hooked.
However, with that excitement often comes a common issue—jumping into play without properly preparing the body. Whether you are playing pickleball, tennis, or another court sport, taking just a few minutes to prepare your body can help prevent injuries and keep you active and healthy.
That is where pickleball injury prevention exercises come in.
Simple Ways to Stay Healthy While Playing
Pickleball is fun, fast-paced, and yes—addictive. But staying healthy while playing requires more than just showing up to the court.
To help with this, I put together two simple exercises you can use to begin preparing your body before playing.
Hip Activation for Stability and Movement
Shoulder Preparation for Repetitive Motion
The shoulders play an important role in pickleball, especially during serves, overhead shots, and repeated swings. Gentle mobility exercises can help prepare the shoulder joint and the muscles around it for these repetitive movements. In this short video, I demonstrate a simple towel exercise that can help improve shoulder mobility before you step onto the court.
These movements are simple ways to begin preparing your body before stepping onto the court. Even taking a few minutes to do something like this can help your body feel more ready for activity.
Why These Types of Movements Are Helpful
In physical therapy, I look at how the body moves as a whole. Court sports like pickleball and tennis involve a combination of movements, including:
- Quick changes in direction
- Reaching and rotational motion
- Repetitive use of different muscle groups
Because of this, the body works as a connected system during play. Preparing different areas of the body with simple movements can help improve how you move and reduce unnecessary strain.
The exercises shown above are examples of ways to begin preparing your body before you play.
What I Typically Recommend Before Playing
You do not need a long or complicated routine. In fact, most people benefit from keeping it simple and consistent.
Before you play, I generally recommend:
- A few minutes of gentle, controlled movement to help prepare your body for play
- Hip activation exercises
- Shoulder mobility work
- Light balance or coordination movements
Even a short routine can help your body respond better once you are on the court.
Common Issues Players May Experience
One of the challenges with pickleball is how easy it is to play more often than your body is ready for. Many people go from limited activity to playing several times a week without giving their body time to adjust.
Some common issues that can develop include:
- Knee discomfort
- Shoulder irritation
- General stiffness after playing
- Feeling fine at first, but sore later
These types of issues are often related to how the body is being used and how well it is prepared for activity.
Simple Habits I Encourage
In addition to pickleball injury prevention exercises, a few habits can make a big difference:
- Take a few minutes to warm up before each game
- Pay attention to early signs of discomfort
- Avoid pushing through pain
- Allow time for recovery between sessions
- Stay hydrated
These small steps help support long-term health and consistency.
How Physical Therapy Can Help
If you are noticing discomfort, stiffness, or recurring pain, it may be helpful to take a closer look at how your body is moving.
In physical therapy, I work with patients to:
- Identify areas of weakness or imbalance
- Improve mobility and flexibility
- Build strength where it is needed
- Help you return to activity safely
The goal is not just to reduce pain, but to help you continue doing the activities you enjoy.
Stay Active and Keep Playing
Pickleball, tennis, and other court sports are a great way to stay active and connected. With the right preparation, you can continue enjoying the game while reducing your risk of injury.
If you have questions about movement, discomfort, or how to stay healthy while playing, I am always happy to help guide you in the right direction.
