Pickleball Warm-Up and Injury Prevention: A 10-Minute Routine

Pickleball looks gentle. Your ankles, Achilles, and elbows disagree. A short routine that protects all three.

Nadia KesslerOctober 25, 20267 min read

In This Story

Key Takeaways

Common pickleball injuries include ankle sprains, Achilles strains, elbow tendon pain, and falls.
A 10-minute warm-up with shuffles, calf work, lunges, and shoulder prep reduces risk.
Court shoes, gradual increases in play, and strength training do most of the prevention.
Avoid backpedaling for lobs — turn and run instead.

Pickleball draws players of every age partly because it feels easy. The ball is slow and the court is small. But the movements — quick lateral steps, sudden stops, backpedaling for lobs, and hundreds of short swings — load the same tissues that tennis does. Most common injuries are preventable with better shoes, a real warm-up, and a gradual build-up of play.

This is general guidance, not medical advice. If you have pain, a past injury, or a health condition, talk with a clinician or physical therapist before increasing play.

The most common pickleball injuries

Ankle sprains from lateral stops and stepping on a ball.
Achilles and calf strains from sudden explosive pushes, especially after long sitting.
"Pickleball elbow" — tendon pain on the outside of the elbow, similar to tennis elbow, from repetitive gripping and swinging.
Shoulder irritation from overheads and serves.
Wrist and hip injuries from falls, often when backpedaling for a lob.

A 10-minute warm-up

2 minutes: brisk walk or easy jog around the court, adding side shuffles and carioca.
1 minute: ankle circles and calf raises (slow up, slow down) — 15 reps each side.
1 minute: leg swings forward-back and side-to-side, 10 each leg.
1 minute: walking lunges with a reach overhead, 8 per side.
1 minute: hip openers — lateral lunges or squats, 10 total.
1 minute: arm circles, band pull-aparts or wall slides for the shoulders.
1 minute: wrist circles and forearm stretches, gentle grip squeezes.
2 minutes: dink and drop rallies at half pace before playing points.

Rule of thumb

Warm, then fast

Do not start with your hardest shots. Let the first few minutes of rallying be part of the warm-up.

Prevention beyond the warm-up

Wear court shoes, not running shoes — see pickleball shoes.
Increase playing time gradually; doubling your weekly hours overnight is a common trigger for tendon pain.
Turn and run for lobs instead of backpedaling, or let your partner take them.
Clear stray balls from the court between points.
Strength train twice a week: calves, hips, and grip pay off — grip strength matters on the court too.
Use a paddle with a grip size that fits your hand; too small often means squeezing harder.

After you play

Walk for a few minutes, then stretch calves, hips, and forearms lightly. If a joint is sore the next day, reduce play rather than pushing through. The beginner's guide to mobility is a good weekly complement.

New to court sports? Learn the rules in how to play pickleball, then get your kit right with what to wear to play pickleball.

Frequently Asked

How should I warm up before pickleball?

Spend about 10 minutes moving: easy jog and side shuffles, calf raises, leg swings, lunges, shoulder and wrist prep, then a few minutes of easy dinks before playing points.

What is pickleball elbow?

It is tendon pain on the outside of the elbow from repetitive gripping and swinging, similar to tennis elbow. Rest, technique changes, grip size, and gradual strengthening often help; see a clinician if it persists.

Is pickleball safe for older adults?

Many older adults play safely and benefit from it. Court shoes, warm-ups, avoiding backpedaling, and strength and balance training reduce fall and injury risk.

How can I avoid ankle injuries in pickleball?

Wear court shoes with lateral support, keep the court clear of stray balls, warm up your calves and ankles, and build ankle strength with calf raises and balance work.

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