6 Stretches You Should Do Before You Play Pickleball

Pickleball Health and Safety
Written By Chrissy Myers

Pickleball is a great form of exercise, but as is the case with all forms of exercise, there is a potential for injury. These injuries can often be avoided if people properly prepare for exercising by doing simple things like stretching. The same is true with pickleball. Stretching before you play reduces muscle tension, improves range of motion, and reduces the risk of injury.

Here are some stretches you can do to help prevent…


Ankle Sprains

Heel Raises

  • While holding on to something, stand with your feet hip-width apart and your toes pointed forward

  • Slowly raise your heels as high as you can, then slowly lower them back down - doing this on a step of some kind will improve your range of motion, but be extra careful about holding on to something as it also increases your risk of falling

  • Repeat 3-5 times

Knee Strain

Quads Stretch

  • Holding on to something for balance, stand with your feet shoulder-width apart

  • Stand on one leg and bring your foot up toward your glutes (butt)

  • Grab your ankle and gently pull it toward your glutes. Make sure your leg is directly behind you. Don’t extend your to the side as that can lead to injury due to hyperextension

  • Hold for 30 seconds then switch legs

  • Repeat twice on each side


Back Pain

Spinal Twist

  • Sit on the floor with both legs extended out in front

  • Bend your left knee and cross it over your other leg

  • Place your right arm on the outside of your left thigh

  • Place your left hand behind you for support

  • Starting at the base of your spine, slowly twist to the left

  • Hold this pose for up to 1 minute

  • Repeat on the other side

Pulled Hamstrings

Hamstring Stretch

  • Stand with your feet side by side. Then extend your left leg in front of you so that your heel is on the ground with your toes pointing up. 

  • Bend your right knee and hinge at the waist so that your torso angles forward. You should feel a stretch in the back of your thigh.

  • Hold for 30 seconds, then switch sides

  • Repeat


Wrist Tendonitis

Wrist Flexor Stretch

  • Bend back your wrist so that your hand is pointing up toward the ceiling/sky

  • Using your other hand, bend your wrist farther until you feel a stretch in your forearm – be careful not to pull too hard

  • Hold the stretch for at least 15 to 30 seconds

  • Repeat 2 to 4 times

Shoulder Tendonitis

Cross Body Stretch

  • Bring one arm across your body at chest height

  • Place your opposite hand just above your elbow and gently pull your outstretched arm closer to your body. Stop when you feel a good stretch in the back of the shoulder

  • Hold for 30-45 seconds

  • Repeat 3 sets on each arm

Doing these stretches won’t guarantee that you won’t injure yourself, but it definitely helps to reduce the risk! However, if you do injure yourself, even with these safety measures, use ice packs for 15 minutes on and 15 minutes off a couple of times and repeat every few hours. Consider taking an over-the-counter pain reliever to help reduce inflammation. Finally, take at least 3 days off of pickleball to give yourself time to heal. Seek medical help if the pain continues.

For more ways you can help reduce your risk of injury check out our blog 7 Ways to Prevent Injury When Playing Pickleball.

Wishing you lots of fun and injury-free pickleball games!






Chrissy Myers
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