With the mornings getting cooler here in Arizona, a proper warm-up before hitting the pickleball courts becomes even more important. Cold weather makes muscles and tendons stiffer, slows down joint lubrication, and increases the risk of strains—especially in the shoulders, calves, and lower back, the areas most commonly injured in pickleball.
Research backs this up:
A 2022 review in the International Journal of Sports Physical Therapy found that dynamic warm-ups significantly improve joint mobility, muscle readiness, and power output. Another study in Sports Health showed that warming up reduces soft-tissue injury risk by increasing circulation and improving neuromuscular control—all things you definitely want before quick pivots, lunges, and overhead shots.
A Simple 5-Minute Pickleball Warm-Up
1. Dynamic movements (60–90 seconds)
- Arm circles & shoulder rolls – open up the rotator cuff before all those overhead slams.
- Walking lunges – great for hips, quads, and hamstrings.
- Side shuffles – wakes up those lateral stabilizers you rely on for quick court movement.
2. Light cardio (60 seconds)
- A brisk walk, easy jog, or a few short “ghost rallies” mimicking pickleball footwork.
- Just enough to raise your heart rate and warm your muscles.
3. Targeted mobility + stretching (2–3 minutes)
- Hip openers: figure-4 stretch or standing hip rotations.
- Calf stretch: especially important on cold mornings to prevent Achilles strain.
- Wrist and forearm warm-ups: slow wrist circles and light forearm stretches to prep for gripping the paddle.
- Thoracic spine rotations: standing or kneeling “open book” movements to loosen your mid-back for better reach and rotation.
4. Practice strokes (30 seconds)
- Light dinks, volleys, and gentle overhead motions with 20–30% effort before ramping up to full play.
Why It Works
A good warm-up increases muscle temperature, improves nerve signaling, and prepares connective tissues for explosive movement. Think of it as giving your body a “heads up” before the real action starts. Your performance improves and your risk of injury goes way down—especially in colder weather when tissues are naturally tighter.
And here’s your laugh for the day:
Why did the pickleball player stretch before the match?
He didn’t want to pull a dill! 🥒😄
Stay warm, stay loose, and have fun out there!
Have a great afternoon,
Joy, Jen, Kim, Kathy, Coloradas, Gabi, Maxfield, Dr Shriner and Dr Ring
PS: Remember, there's only a few weeks left in the year before deductibles reset and those out of pocket costs go back up. Take advantage of this remaining time to take care of yourself if you've already met your deductible. Our office opens Monday morning at 8am and we can get you in to help with your neck or back pain. Walk in or give us a call. 480-488-1282