If you love pickleball as much as we do at PickleballMate, you know the excitement of a hard-fought rally and the camaraderie of post-game handshakes. But with the sport’s explosive popularity, we’ve also seen a sharp rise in common injuries, especially among players pushing themselves to get better and play longer. The great news? With a few smart, targeted strength and mobility exercises, you can both up your game and protect yourself from the most frequent issues we hear about in the pickleball community—like shoulder twinges, knee pain, and that dreaded “pickleball elbow.” Below, we’ll break down five exercises we’ve hand-picked (and practiced ourselves) that help keep players healthy, powerful, and on the court week after week.
Understanding Pickleball Injuries: Why Prevention is Personal
We see it all the time: passionate players sidelined by avoidable aches and sprains, often just when they’re hitting their groove. Consistent movement on the court—quick direction changes, pivoting, and reaching—puts unique demands on our bodies. For many of us who play 2-4 times per week, the risk isn’t just from a surprise fall, but from repetitive stresses and muscle imbalances that add up over time.
Shoulder strains, knee soreness, and overuse wrist injuries are the big three that pop up regularly among pickleballers in our community. These exercises are designed specifically to make your joints and muscles more resilient to the on-court action we all love.
1. Rotator Cuff Resistance Band Series
Why it matters: Protects the shoulder—the workhorse joint in any overhead or quick-reaction sport. This is essential for avoiding impingement and nagging pain when you’re serving or smashing.
- External Rotation: Attach a resistance band to a sturdy anchor at elbow height. Hold your elbow close to your side, rotate your forearm outward while keeping the upper arm steady. Go slow, aiming for 3 sets of 15 reps.
- Internal Rotation: Reverse the motion—pull your hand toward your stomach from an outward angle, again for 3 sets of 15 reps.
- Overhead Pull-Aparts: Hold the band overhead, arms just wider than shoulder-width, and pull outward until your arms make a “Y.” Do 2 sets of 12 reps focusing on control.
Tip: Focus on slow, smooth movements and keep your shoulder blades engaged. This is less about “burn” and more about precise, repeatable action.
2. Lateral Lunge with Medicine Ball Twist
Why it matters: Targets glutes, adductors, and core in one move, building dynamic stability for knees and lower back—key for all those stops, starts, and sideways shuffles. Plus, it mimics the court action we’re all familiar with: getting low and reaching to the side.
- Start standing, holding a light medicine ball or similar weight at chest height.
- Step out to one side into a lunge, bending your knee and sinking your weight into your hip as you twist the ball across your body (toward the lunging leg).
- Keep your back flat and chest lifted. Push back through your heel to return to standing.
- Repeat for 10 reps per side, 3 sets total.
If you don’t have a medicine ball, any moderate household object works—just make sure you can grip it safely.
3. Wrist Flexor & Extensor Training: Combat “Pickleball Elbow”
Why it matters: Keeps your wrist and forearm strong to prevent the nagging overuse injuries we sometimes call “pickleball elbow.” Perfect for players feeling soreness after lots of serves, dinks, or backhands.
| Exercise | How To |
|---|---|
| Eccentric Wrist Curls | Hold a light dumbbell (2-5 lbs.), rest forearm on table, slowly lower wrist then reset. Go for slow, controlled repetitions—15 per side, 3 sets. |
| Reverse Tyler Twists | Using a resistance bar (like a FlexBar), twist with both hands to load the wrist extensor, slowly release. Try 10-12 reps, 2 sets. |
Progress by increasing resistance or adding an extra set every week or two. Be patient: these muscles are small but critical for paddle control.
4. Single-Leg Balance Reach
Why it matters: This move tests and improves your ankle and foot stability, which helps prevent sprains and reduces risk for falls—especially as we move quickly in and out of the kitchen zone.
- Stand on one foot on an unstable surface (a folded towel or balance pad works well).
- Bend slightly at the knee and hip. Reach your free leg and opposite hand forward, then to the side, and finally behind while keeping balance.
- Make it tougher by catching a lightweight ball tossed by a partner.
- Aim for 10-15 reaches per side, 2-3 sets.
Bonus: This not only protects your ankles, but also sharpens coordination for better court coverage.
5. Dynamic Hip Flexor Mobilization
Why it matters: Modern life tightens hip flexors, which makes explosive movement—and injury-free motion—harder. Pickleball requires quick bursts and pivots; keeping hips flexible helps reduce pressure on the lower back and legs.
- Kneel on one knee, front foot flat, back upright—a classic “proposal” stance.
- Tilt your pelvis under (as if tucking your tailbone), feeling a slight stretch in the front of your hip.
- Add a gentle forward reach or a slow twist of the upper body across your front knee for added benefit.
- Move fluidly—this isn’t a static stretch. Try 10 tilts and 5-8 reaches per side, 2-3 sets.
This exercise is especially loved by our players who feel stiff after long work days or who want to unlock more effortless movement on the court.
Routine Tips: Making It Work for You
- Consistency is Key: Perform these exercises 3 times weekly (on non-consecutive days) for best results. Mix and match based on time and your own tight spots.
- Dynamic Warm-Up: Before your next match, try a few light lunges, arm circles, or shadow swings to prime your muscles—it really helps reduce risk.
- Progress Gradually: Increase resistance or reps every week or two, but if you feel sharp pain, stop and reassess your form.
- Invest in Good Footwear: A high-quality pickleball shoe provides stability as you move laterally. Your joints will thank you!
Your Game, Your Longevity
At PickleballMate, we’re not just obsessed with gear and technique—we’re committed to fostering long, healthy pickleball journeys for everyone in our community. Doing this small list of strength and mobility exercises, we’ve personally seen (and felt) reduced soreness, quicker recovery, and even better on-court performance.
If you’re looking for more ways to protect your body, or advice on the right pickleball paddle to reduce stress on your joints, be sure to check out our detailed guides and unbiased reviews. Our mission is to make your pickleball experience as fun, safe, and welcoming as possible—because nothing should keep you or your friends from your next game.
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