Pickleball Perfection The Crucial Warm Up You Can't Skip! / Forward

Stay Safe on the Pickleball Court with These Essential Warm-Up Tips

Hi Everyone,

I’m Dr. Madeline from Forward Spine Center. As pickleball gains popularity, especially among seniors, it’s important to stay injury-free. A 2021 CNN study showed that those over 60 face a significantly higher risk of injuries, with men being three times more likely to suffer sprains and strains, and women three times more likely to experience fractures.

To help you enjoy pickleball safely, I recommend a proper warm-up. Spend 15 minutes preparing your body before hitting the court—this could be five minutes on the elliptical or a quick walk.

Here’s a simple stretch routine to get you started:

- Wrist Stretches: Do wrist waves by interlacing your fingers, followed by wrist flexor and extensor stretches.
- Shoulder Stretches: Perform cross-body stretches and swimmer stretches to warm up your shoulder joints.
- Core & Side Stretches: Use your pickleball paddle for overhead side stretches and gentle torso twists.
- Hip & Leg Stretches: Try hip swings, hamstring stretches, and calf stretches to activate your lower body.

Incorporating these stretches into your routine will help keep you injury-free and enjoying pickleball for years to come.