{"id":6898,"date":"2023-08-26T23:57:39","date_gmt":"2023-08-26T16:57:39","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=6898"},"modified":"2023-08-26T23:57:39","modified_gmt":"2023-08-26T16:57:39","slug":"a-5-minute-pickleball-warm-up-to-prevent-injuries","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=6898","title":{"rendered":"A 5-Minute Pickleball Warm-Up To Prevent Injuries"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">W<\/span>ith <a href=\"https:\/\/www.wellandgood.com\/what-is-pickleball\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/what-is-pickleball\/\">pickleball\u2019s recent stratospheric rise<\/a> in popularity has come a huge uptick in pickleball-related injuries. In 2023 alone, pickleball injuries are anticipated to cost Americans <a href=\"https:\/\/www.cnn.com\/2023\/06\/27\/business\/pickleball-injuries-cost-health-care\/index.html\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.cnn.com\/2023\/06\/27\/business\/pickleball-injuries-cost-health-care\/index.html\">$377 million in healthcare<\/a> bills\u2014anywhere between 5 percent and 10 percent of overall \u201cunexpected\u201d healthcare costs for this year.<\/div>\n<p>Completing a proper pickleball warm-up before any game is one of the best ways to avoid becoming part of these statistics. And you don\u2019t have to launch into a long and complicated routine to reap the benefits of a warm-up regimen. Even a few minutes spent preparing your body will go a long way in protecting common pickleball injury locations, like the rotator cuff, elbows, knees, Achilles tendons, back, and ankles.<\/p>\n<hr\/>\n<div class=\"experts-in-article noskim py-[24px] px-[40px]\">\n<p>Experts In This Article<\/p>\n<ul class=\"!ml-[18px]\">\n<li> <a href=\"https:\/\/wearepickleball.com\/about\/#cj-tony\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/wearepickleball.com\/about\/#cj-tony\">CJ Johnson<\/a>, pickleball coach and certified personal trainer <\/li>\n<li> <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D104860X1561639%26xs%3D1%26xcust%3DSTMSFT-1104967%26url%3Dhttps%253A%252F%252Fwww.litmethod.com%252Fpages%252Four-story&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fpickleball-warm-up%2F&amp;event_type=click\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.litmethod.com\/pages\/our-story\">Justin Norris<\/a>, certified strength trainer and co-founder of LIT Method <\/li>\n<\/ul><\/div>\n<hr\/>\n<h2>On your way to the court<\/h2>\n<p>\u201cGenerally, we have some kind of walk between our car and the courts,\u201d says CJ Johnson, a pickleball coach and personal trainer. \u201cSo the very first thing is to do something to elevate your heart rate and get you huffing and puffing a little bit.\u201d Use a power walk, a jog, or some lateral [side-to-side] shuffles for at least a minute or so as you head courtside.<\/p>\n<h2>A good pickleball warm-up should be dynamic<\/h2>\n<p>Once you feel your breath and your body starting to warm up, Johnson recommends spending a few minutes on <a href=\"https:\/\/www.wellandgood.com\/dynamic-stretching\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/dynamic-stretching\/\">dynamic stretches<\/a>. Rather than dropping into a stretch and holding that position, dynamic stretching sees you move gently in and out of the stretch\u2019s peak.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/pickleball-warm-up\/\" current-title=\"A 5-Minute Warm-Up You Should Do Before Every Pickleball Game To Avoid Injuries\" current-image=\"IMG_2023-08-25-145008-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-02-26\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/pickleball-warm-up\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/pickleball-warm-up\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/pickleball-warm-up\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<h3>3 areas to stretch<\/h3>\n<p><strong>Upper leg:<\/strong> \u201cHamstring and quad stretches would be my go-to,\u201d says certified strength trainer (and recreational pickleball player) Justin Norris. For the quad, try a traditional <a href=\"https:\/\/www.wellandgood.com\/trainers-favorite-exercises\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/trainers-favorite-exercises\/\">runner\u2019s lunge<\/a>. For the hamstring, rest one leg on a raised surface in front of you, with hands on your hips, before gently hinging forward, lowering your torso toward the leg. Keep your spine as straight as possible and your lower back feeling long.<\/p>\n<p><strong>Inner thigh:<\/strong> \u201cWe don\u2019t often get to stretch our inner thighs, and there are three different muscles in there that can make this area very tight,\u201d Johnson says, who suggests <a href=\"https:\/\/www.wellandgood.com\/how-to-do-a-side-lunge\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-do-a-side-lunge\/\">lateral lunges<\/a> to open up this area.<\/p>\n<p><strong>Lower leg:<\/strong> Before the following calf stretch, Johnson likes to do a few ankle circles in each direction and on both sides. Then: \u201cFind something\u2014a wall, a fence, or a table\u2014to push against. Standing with your feet flat on the ground and leaning part of your weight forward into your hands, start to pedal through the feet one at a time, so that you feel a stretch in the calf of the straightened leg.\u201d<\/p>\n<h2>Norris suggests borrowing a few moves from professional tennis players for your pickleball warm-up<\/h2>\n<h3>Arm circles<\/h3>\n<p>\u201cThe number-one thing I would recommend is going to be arm circles with a resistance band.\u201d These exercises activate and gently strengthen the muscles of your rotator cuff. Try 18 to 20 reps in each direction.<\/p>\n<h3>Wood choppers<\/h3>\n<p>To fire up your core before game time, Norris also recommends the <a href=\"https:\/\/www.wellandgood.com\/how-to-do-a-dumbbell-woodchop\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-do-a-dumbbell-woodchop\/\">wood chopper<\/a>. \u201cAttach a resistance band to a low part of either the net or a fence by one end and hold onto the other. Keeping your arms straight and together, draw a diagonal line across your body starting at your hip and ending above your opposite shoulder. Repeat 15 to 20 times, then switch sides.\u201d<\/p>\n<p>Aim to complete two or three sets in total of both exercises.<\/p>\n<p>It\u2019s tempting to get out on the pickleball court right away, but failing to spend just a few minutes on a pre-game warm up could spell injury\u2014which means even more time sitting out from your new favorite pastime. Take five minutes now to prepare your body for a great game. You\u2019ll feel better <em>and<\/em> play better.<\/p>\n<div class=\"iframe-container\">\n<p><iframe loading=\"lazy\" title=\"Pickleball Warm Up Exercises-5 Minutes to Play Better Pickleball\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/_CUYNbcFe-w?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<\/div><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>With pickleball\u2019s recent stratospheric rise in popularity has come a huge uptick in pickleball-related injuries. In 2023 alone, pickleball injuries are anticipated to cost Americans $377 million in healthcare bills\u2014anywhere between 5 percent and 10 percent of overall \u201cunexpected\u201d healthcare costs for this year. Completing a proper pickleball warm-up before any game is one of &hellip;<\/p>\n","protected":false},"author":3,"featured_media":6900,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-6898","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"With pickleball\u2019s recent stratospheric rise in popularity has come a huge uptick in pickleball-related injuries. 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In 2023 alone, pickleball injuries are anticipated to cost Americans $377 million in healthcare bills\u2014anywhere between 5 percent and 10 percent of overall \u201cunexpected\u201d healthcare costs for this year. Completing a proper pickleball warm-up before any game is one of","og:url":"https:\/\/loudhdtv.com\/?p=6898","article:published_time":"2023-08-26T16:57:39+00:00","article:modified_time":"2023-08-26T16:57:39+00:00","twitter:card":"summary_large_image","twitter:title":"A 5-Minute Pickleball Warm-Up To Prevent Injuries - LOUDHDTV","twitter:description":"With pickleball\u2019s recent stratospheric rise in popularity has come a huge uptick in pickleball-related injuries. In 2023 alone, pickleball injuries are anticipated to cost Americans $377 million in healthcare bills\u2014anywhere between 5 percent and 10 percent of overall \u201cunexpected\u201d healthcare costs for this year. Completing a proper pickleball warm-up before any game is one of"},"aioseo_meta_data":{"post_id":"6898","title":null,"description":null,"keywords":null,"keyphrases":null,"primary_term":null,"canonical_url":null,"og_title":null,"og_description":null,"og_object_type":"default","og_image_type":"default","og_image_url":null,"og_image_width":null,"og_image_height":null,"og_image_custom_url":null,"og_image_custom_fields":null,"og_video":null,"og_custom_url":null,"og_article_section":null,"og_article_tags":null,"twitter_use_og":false,"twitter_card":"default","twitter_image_type":"default","twitter_image_url":null,"twitter_image_custom_url":null,"twitter_image_custom_fields":null,"twitter_title":null,"twitter_description":null,"schema":{"blockGraphs":[],"customGraphs":[],"default":{"data":{"Article":[],"Course":[],"Dataset":[],"FAQPage":[],"Movie":[],"Person":[],"Product":[],"ProductReview":[],"Car":[],"Recipe":[],"Service":[],"SoftwareApplication":[],"WebPage":[]},"graphName":"","isEnabled":true},"graphs":[]},"schema_type":"default","schema_type_options":null,"pillar_content":false,"robots_default":true,"robots_noindex":false,"robots_noarchive":false,"robots_nosnippet":false,"robots_nofollow":false,"robots_noimageindex":false,"robots_noodp":false,"robots_notranslate":false,"robots_max_snippet":null,"robots_max_videopreview":null,"robots_max_imagepreview":"large","priority":null,"frequency":null,"local_seo":null,"breadcrumb_settings":null,"limit_modified_date":false,"ai":null,"created":"2023-08-26 17:29:47","updated":"2025-06-04 14:02:35","seo_analyzer_scan_date":null},"aioseo_breadcrumb":"<div class=\"aioseo-breadcrumbs\"><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/loudhdtv.com\" title=\"Home\">Home<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/loudhdtv.com\/?cat=4\" title=\"Health\">Health<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\tA 5-Minute Pickleball Warm-Up To Prevent Injuries\n\t\t<\/span><\/div>","aioseo_breadcrumb_json":[{"label":"Home","link":"https:\/\/loudhdtv.com"},{"label":"Health","link":"https:\/\/loudhdtv.com\/?cat=4"},{"label":"A 5-Minute Pickleball Warm-Up To Prevent Injuries","link":"https:\/\/loudhdtv.com\/?p=6898"}],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/6898","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6898"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/6898\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/6900"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6898"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6898"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6898"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}