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  • Writer's pictureGarrett McNeil, PT, DPT

Pickleball Prep

Updated: Oct 5, 2023

It's that time of the year again, the weather is getting warmer, and people are starting to get

outside more, increasing their activity levels. For some people this is their most active time of the year and they might have spent the winter staying inside and out of the cold. If you are getting out and being more active, Pickleball is a great way to enjoy the summer. That being said, it requires a slow start and a good warm-up routine to get back into activities that you haven't done all year and to prevent any injuries.

There are a few injuries that we commonly see in our profession that are related to Pickleball.

These typically involve sprains and strains of the forearms, shoulders, knees and ankles. These injuries are typically caused by overuse that occurs due to jumping straight into a more active lifestyle or not performing a proper warm up routine before participating in a long game of Pickleball.

Our goal is to provide you with the proper tools you need to stay healthy and continue to

perform at the top of your game. It is important to keep up with an active and healthy lifestyle. Attached is a strengthening, mobility and warm-up routine that you can use in your daily life to improve function, maintain mobility and continue to participate without setbacks.

The mobility and warm-up routine should take about 5-10 min and is great to do before you

start a match. Strengthening is split up into upper and lower body exercises and is used to improve the integrity of our joints and muscles to further prevent injuries. All exercises should be performed 2-3 sets at 10-15 reps and can be performed in any order.

Mobility/Warm Up:

Jumping Jacks

Broomstick Shoulder Mobility

Arm Circles

Wrist Mobility

Ankle Mobility

Lateral Shuffles



Front Raises

Lateral Raises


Arnold Press

Banded Wall Clocks

Waiters Carries




Lateral Lunges

Hip Thrusts


Front Step Ups

Lateral Step Ups

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