{"Status":true,"Message":"","Response":{"post":{"postuid":"e6a5343a-7c41-4b4c-abc6-b3b976a70554","tenantuid":"45a0010e-ec76-43e9-9914-4376bfa80903","projectuid":"4025e8c9-71ea-4557-850d-662c78598919","title":"What Stretches Should I Do Before Playing Pickleball?","slug":"article/what-stretches-should-i-do-before-playing-pickleball","html":"\u003Cp\u003EBefore playing pickleball, favor dynamic stretches \u2014 controlled movements through a full range of motion \u2014 over static stretches that involve holding a position. Good pre-play dynamic movements include ankle circles, dynamic hip flexor lunges, torso rotations, wrist and forearm circles, and shoulder pendulums.\u003C/p\u003E\u003Ch2 id=\u0022recommended_preplay_dynamic_stretches\u0022\u003ERecommended Pre-Play Dynamic Stretches\u003C/h2\u003E\u003Cul\u003E\u003Cli\u003E\u003Cb\u003EAnkle circles:\u003C/b\u003E Rotate each ankle through its full range of motion in both directions. Improves ankle mobility and proprioception, important for the constant lateral cutting in pickleball.\u003C/li\u003E\u003Cli\u003E\u003Cb\u003EDynamic hip flexor lunges:\u003C/b\u003E Step forward into a lunge, hold briefly for 1\u20132 seconds, then return and alternate sides. Opens up the hips for lateral movement and lunging.\u003C/li\u003E\u003Cli\u003E\u003Cb\u003ETorso rotations:\u003C/b\u003E Stand with feet shoulder-width apart and arms extended, then rotate your core left and right in a controlled motion. Prepares the trunk for swing rotation.\u003C/li\u003E\u003Cli\u003E\u003Cb\u003EWrist and forearm circles:\u003C/b\u003E Gently rotate and flex the wrists in both directions. Warms up the forearm tendons that drive paddle control \u2014 particularly relevant given how common forearm-related overuse injuries are in pickleball.\u003C/li\u003E\u003Cli\u003E\u003Cb\u003EShoulder pendulums:\u003C/b\u003E Lean slightly forward and let one arm hang loosely, gently swinging it in small circles. Warms up the rotator cuff before overhead and serving motions.\u003C/li\u003E\u003C/ul\u003E\u003Ccite class=\u0022warning\u0022\u003E\u003Cspan class=\u0022title\u0022\u003EWarning\u003C/span\u003E\u003Cp\u003EHold off on static stretching \u2014 stretches held for 30 or more seconds \u2014 until after you play. Performed on cold muscles before activity, static stretching can temporarily reduce muscle power output and may increase acute injury risk. Dynamic movement is the better choice to prepare your body for play.\u003C/p\u003E\u003C/cite\u003E\u003Ch2 id=\u0022stretches_for_after_you_play\u0022\u003EStretches for After You Play\u003C/h2\u003E\u003Cp\u003EOnce your muscles are warm from play, static stretching becomes valuable for improving flexibility and aiding recovery. Good post-play stretches include calf stretches, quadriceps stretches, forearm extensor stretches (particularly important for elbow health), and a posterior shoulder stretch \u2014 each targeting the muscle groups most heavily used during a pickleball session.\u003C/p\u003E\u003Chr\u003E\u003Ch2 id=\u0022frequently_asked_questions\u0022\u003EFrequently Asked Questions\u003C/h2\u003E\u003Ch3 id=\u0022why_shouldnt_i_do_static_stretches_before_playing\u0022\u003EWhy shouldn\u0027t I do static stretches before playing?\u003C/h3\u003E\u003Cp\u003EResearch has shown that holding static stretches on cold muscles can temporarily reduce muscle power and explosiveness, which is counterproductive right before a sport that demands quick, explosive movement. Dynamic stretching achieves the mobility benefit without that power reduction.\u003C/p\u003E\u003Ch3 id=\u0022how_long_should_my_preplay_stretching_routine_take\u0022\u003EHow long should my pre-play stretching routine take?\u003C/h3\u003E\u003Cp\u003EA focused dynamic stretching routine typically takes 3\u20135 minutes as part of a broader 5\u201310 minute warm-up that also includes light aerobic movement and a sport-specific dinking warm-up before competitive play begins.\u003C/p\u003E\u003Chr\u003E\u003Ch2 id=\u0022related_articles\u0022\u003ERelated Articles\u003C/h2\u003E\u003Cul\u003E\u003Cli\u003E\u003Ca href=\u0022https://pickleball.com/docs/en/article/how-do-you-warm-up-for-pickleball\u0022\u003EHow Do You Warm Up for Pickleball?\u003C/a\u003E\u003C/li\u003E\u003Cli\u003E\u003Ca href=\u0022https://pickleball.com/docs/en/article/how-do-you-prevent-pickleball-injuries\u0022\u003EHow Do You Prevent Pickleball Injuries?\u003C/a\u003E\u003C/li\u003E\u003Cli\u003E\u003Ca href=\u0022https://pickleball.com/docs/en/article/pickleball-health-fitness-injury-prevention-guide\u0022\u003EPickleball Health, Fitness \u0026amp; Injury Prevention Guide\u003C/a\u003E\u003C/li\u003E\u003C/ul\u003E\u003Chr\u003E\u003Cp\u003EQuestions about pickleball and your health? Email \u003Ca href=\u0022mailto:support@pickleball.com\u0022\u003Esupport@pickleball.com\u003C/a\u003E.\u003C/p\u003E","publish_status":0,"post_type":"Article","authoruid":"42b786ed-5ff2-467c-9593-d828908ee6d2","author":{"authoruid":"42b786ed-5ff2-467c-9593-d828908ee6d2","name":"Christy Cook","url":"https://www.linkedin.com/in/christy-cook-texas/","photo_url":"https://graffiti-auf7e6dwhxhcbwek.z03.azurefd.net/45a0010e-ec76-43e9-9914-4376bfa80903/4025e8c9-71ea-4557-850d-662c78598919/4fd2cf59-047a-4a00-8a6d-2d9c6c9f91fe.jpg?v=1114665229","linkedin_url":"https://www.linkedin.com/in/christy-cook-texas/"},"featured_image_updating":false,"meta_description":"Learn why dynamic stretches are best before pickleball and which moves to do. Avoid static stretches pre-play to reduce injury risk and boost performance.","keywords":"dynamic stretches; ankle circles; hip flexor lunges; torso rotations; wrist and forearm circles; shoulder pendulums; static stretching risks; post-play stretches; muscle recovery; warm-up routine","display_toc":true,"has_workingcopy":false,"allow_indexing":true,"total_views":13,"date_stale":"2026-12-31T00:00:00","date_published":"2026-06-30T09:50:37.593","date_updated":"2026-06-30T09:50:37.6","date_created":"2026-06-30T09:39:36.563"}}}