Warming Up for Pickleball
Pickleball is one of the fastest growing sports in North America.
Its ease of access, low impact, and highly social atmosphere, make it an appealing sport and activity for players of all ages.
Unfortunately, as participation continues to increase, so too do the number of injuries. According to one study, the annual incidence of pickleball injuries rose over 800% between 2013 – 2017, with most injuries occurring in the 60 to 69 year old age group.
The most common area of the body to be injured is the wrist (13.2%), followed by the lower leg (12.9%). With slips, trips, falls and dives being the most common way that players get injured.
Fortunately, the risk associated with many of these injuries can be reduced!
Here are some things to think about:
- Make sure the court surface is clean and clear of tripping hazards
- Wear appropriate footwear
- Complete a warm-up like the one recommended below to help loosen the body, prepare the muscles and tendons, and get the brain into “activity mode”
- Consider incorporating strength training into your regular fitness routine to build resilience
- Consider incorporating agility training into your regular fitness routine to improve overall coordination, which reduces the likelihood of accidental movements
DOWNLOAD a PDF of “Pickleball and Injury Prevention” Here
Pickleball Warm-Up
Here is a great warm-up recommended by our experts, Chelsea Mackenzie, Exercise Physiologist, and Nicole Tos, Physiotherapist.
1. Cardio (optional)
This can be 5 – 10 mins of jogging, cycling, or brisk walking and it’s a perfect way to get to the court instead of driving!
2. Dynamic Mobility (6 – 8 x for each)
Leg swings (forward and sideways)
Arm swings (sideways and circles both forward and backwards)
3. Activation
4. Plyometric & Agility
Skipping (forward, backward, and sideways in both directions)
*If relevant. These are Injury-specific exercises based on your customized program provided by a physiotherapist or other qualified healthcare professional.
