Pickleball Warm-Up and Injury Prevention: A 10-Minute Routine

Pickleball looks gentle, but it asks for quick starts, side steps and sudden stops. A short warm-up prepares your body and helps you play your best from the first point. This is general fitness information, not medical advice.

Minutes 1 to 3: raise your heart rate

• March or jog gently around the court.
• Add side steps and backward steps.
• Swing your arms in easy circles.

Minutes 4 to 6: dynamic mobility

• Leg swings: 10 forward and back, 10 side to side per leg.
• Hip circles: 10 in each direction.
• Walking lunges with a twist: 8 per side.
• Ankle circles: 10 each way.

Minutes 7 to 8: shoulders and wrists

• Arm circles forward and backward.
• Cross-body arm swings.
• Wrist circles and gentle wrist flexes.

Minutes 9 to 10: rehearse the game

• Shadow swings: forehand, backhand and volley.
• Easy dinks with a partner.
• A few gentle serves.
• Some quick split steps to wake up your reactions.

Common injury areas

Players often report soreness in the calves, Achilles tendon, knees, shoulders and elbows. A warm-up does not guarantee protection, but it helps. Good footwear matters too, so read our shoe guide.

Cool-down

After play, walk for a couple of minutes and stretch your calves, quads, hamstrings and shoulders gently. Rehydrate and have a snack, as covered in what to eat between games.

Playing with experience

Older players and anyone returning from time off should start slowly and build up. Short sessions and rest days help. If you feel sharp pain, stop playing.

When to see a professional

If pain lasts for more than a few days, gets worse or limits your movement, speak to a doctor or physiotherapist. Do not play through pain.

Frequently asked questions

Do I need to stretch before playing?

Gentle dynamic movement is usually better than long static stretches before play. Save long stretches for after.

How often should I warm up?

Every time you play, even for a short session. Combine it with the drills you do before games.