By BRIELLE SUFAT, DPT

Recently, we have been seeing many Pickleball injuries! Pickleball has become a daily topic in our Hampton PT clinic. The number of people playing pickleball has grown faster in the last 3 years than any other sport! According to the Sports and Fitness Industry Association, a trade group, pickleball grew by 159% over the last 3 years. Pickleball originated in 1965 and was founded by Joel Pritchard, Bill Bell, and Barney McCallum on Bainbridge Island, Washington. Apparently, the name “pickleball” was a reference to the thrown-together leftover nonstarters in the “pickle boat” of crew races. There have been rumors that it was named after the founder’s dog pickles, but this is not correct; Pickles the dog was actually named later in 1968.

Pickleball can be a lot more physical than many imagine, it requires a lot of physical ability such as cutting, pivoting and twisting; overhead reaching; and balance. The sport is most demanding if you’re playing 1v1 vs 2v2. 2v2 is a better option for a beginner since you have less grounds you’ll need to cover and therefore less movement and physical demand. The injuries that we have been seeing in the clinic are similar to the injuries we would see for tennis, but with the recent spike /interest in pickleball, we’re predominantly seeing pickleball players.

As Physical Therapists, we typically see people once they’re injured. Here, we are hoping to share a simple warm up that will hopefully prevent some of the muscle strain injuries.

A proper warm up is a piece of the puzzle of injury prevention. Dynamic warm-ups are crucial when preparing for participation in sports and recreational activities. Dynamic warm-ups have been found to improve performance and reduce risk of injury when performed prior to participation in sports or activity. By performing a dynamic warm-up, you prime your nervous system by preparing the muscles to contract and react to the movements and forces of the sport. Studies have shown that athletes who perform dynamic warm-ups experience fewer muscle strains, sprains and overuse injuries.(1)

Here’s a dynamic warm-up video tailored for individuals who play pickleball. It includes
exercises and is designed to improve mobility, flexibility, and circulation while being safe and
appropriate for aging bodies.

DYNAMIC WARM-UP FOR ACTIVE ADULTS
Perfect for Pickleball
Purpose: This 5–10 minute warm-up helps prepare your body for play by improving joint
mobility, increasing blood flow, and activating key muscle groups.
Designed for: Adults who want to move safely and stay injury-free.

✅ Warm-Up Routine (Perform Each for 30–45 Seconds)
1. Walking High Knees
● March in place or walk forward, lifting your knees toward your chest.
● Swing your arms gently in rhythm.
● Tip: Focus on posture—stand tall and keep your core lightly engaged.

2. Walking Calf Stretch
● Take a step forward, keeping the back leg straight and heel down.
● Lean forward slightly to stretch the calf.
● Repeat on the other side as you walk slowly forward.
● Tip: Feel the stretch in your back leg’s calf each time.

3. Standing Hip Openers (“Hip Circles”)
● Lift your knee up, rotate it outward in a circle, then lower.
● Alternate legs, creating a gentle “open-the-gate” motion.
● Tip: Use a wall or chair for balance if needed.

4. Standing Squats
● Stand with feet shoulder-width apart.
● Lower yourself down as if sitting in a chair, then return to standing.
● Tip: Only squat to a comfortable depth. Keep knees behind toes.

5. Standing “Open Book” (Thoracic Spine Rotation)
● Stand tall, arms out in front (palms together).
● Open one arm wide to the side, rotating through your upper back.
● Follow your hand with your eyes.
● Return to center and repeat on the other side.
● Tip: Keep hips square—rotate through your mid-back, not hips.

6. Arm Circles
● Extend arms out to your sides.
● Make small forward circles for 15 seconds, then small backward circles.
● Gradually increase the size of the circles.
● Tip: Keep shoulders relaxed.

7. Standing Calf Raises
● Stand tall, lift heels off the ground, hold briefly, then lower
● Improves: Calf strength, ankle stability, balance

Remember, if you start to feel the onset of an injury, that’s the best time to start PT. The faster
you come for treatment the quicker we can help you resolve your problem. Problems that you
tolerate will take longer to recover. Feel free to book an evaluation today. Remember, NH is a
direct access state and you do not require a referral for most insurances, you can simply book a
visit with Hampton Physical Therapy today. Just give us a call at (603) 929-2880 or go to our Contact Page.

(1) Dynamic Warm-ups Play Pivotal Role in Athletic Performance and Injury Prevention
Sople, Derek et al. Arthroscopy, Sports Medicine, and Rehabilitation, Volume 7, Issue 2, 10102