How A Regular Warm Up Routine Can Help Your Pickleball Game
Some sports are so fun that we can’t wait to jump on the court or field as fast as we can and start playing. Pickleball is one of those. And like other sports, it comes with its share of injuries. Some of those injuries are acute, happening fast and in the moment, like when chasing after a ball and tripping over your own feet. Others happen slowly over time - an ache here, some tension there, and suddenly you’re diagnosed with tendonitis. Although not everything can be prevented 100% of the time, we can reduce our risk of these injuries with some proven strategies. Read on to see the steps you can take to protect yourself and stay playing for the long run.
Why is a warm up important?
Pay attention to the beginning of any sporting event you watch and you’ll notice that the athletes are warming up in one way or another. Some are quietly stretching, others jogging, and some doing sport-specific drills. They all know that they need to bring warmth to the body and lubrication to the joints. An adequate warm up will start with slow, easy movements and progress to more intense, explosive maneuvers to get the brain, muscles, and joints ready to move in the way they need to for the task.
A warm up will increase the following:
• Metabolism and body temperature
• Heart rate and circulation
• Oxygen intake
• Synovial fluid in joints
• Brain-muscle connection
A proper warm up will decrease muscle and joint stiffness and therefore reduce the risk of acute injuries such as muscle strains. By preparing your body and having it function more optimally during your sport sessions, you can also avoid chronic injuries- like tendonitis- in the long run.
So how do you properly warm up?
Static stretching, where you hold a stretch in the same position for 30-60 seconds, is best for AFTER activity. Before activity, engaging muscles and mimicking the movements the body will be making is ideal. Below is an easy routine, with minimal to no equipment, in preparation for pickleball.
Foam rolling to massage the big muscles, make them more pliable, and release tension
Light jog around the court (2-4 laps)
Knee-to-chest hugs
High knees
Heel-to-butt pulls
Butt kicks
Side shuffle
Karaoke shuffle
Dynamic leg swings
Arm swings
Wrist circles
This routine should take no more than 5 to 10 minutes depending on how many rounds you do. You can add in any other stretches and movements that you know, and adjust it until you build a routine that you will stick to. This can include biking to the courts, jogging, jumping jacks, anything that you enjoy doing. Make a habit of increasing your heart rate and preparing your body for pickleball and see the difference it makes in your game!
For a great visual on these and more, check out CJ with Better Pickleball on YouTube for a 5- minute pickleball warm up.
A word of precaution
If you have any existing injuries or conditions, please see your healthcare specialist before proceeding with these warm up techniques or any major physical activities. At The Sports Recovery Annex, patients get a full body evaluation and a plan of care to assist with any imbalances and areas of attention. They have certified athletic trainers, massage therapists, and a chiropractor certified in dry needling to cater to a person’s individual needs and whole-body wellness.
About the Author,
Amra Mujagic, MS, LAT, ATC, is the Head Athletic Trainer at The Sports Recovery Annex here in Jacksonville, FL. As an avid nature and adventure enthusiast, she is passionate about functional movement and helping people discover the keys to working in harmony with their bodies in order to maintain an active, thriving lifestyle.
