---
title: What Stretches Should I Do Before Playing Pickleball?
last_updated: 2026-06-30
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.
url: https://pickleball.com/docs/en/article/what-stretches-should-i-do-before-playing-pickleball
---

# What Stretches Should I Do Before Playing Pickleball?

Before playing pickleball, favor dynamic stretches — controlled movements through a full range of motion — 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.

## Recommended Pre-Play Dynamic Stretches

- **Ankle circles:** 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.
- **Dynamic hip flexor lunges:** Step forward into a lunge, hold briefly for 1–2 seconds, then return and alternate sides. Opens up the hips for lateral movement and lunging.
- **Torso rotations:** 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.
- **Wrist and forearm circles:** Gently rotate and flex the wrists in both directions. Warms up the forearm tendons that drive paddle control — particularly relevant given how common forearm-related overuse injuries are in pickleball.
- **Shoulder pendulums:** 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.

> **Warning:** Hold off on static stretching — stretches held for 30 or more seconds — 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.

## Stretches for After You Play

Once 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 — each targeting the muscle groups most heavily used during a pickleball session.

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## Frequently Asked Questions

### Why shouldn't I do static stretches before playing?

Research 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.

### How long should my pre-play stretching routine take?

A focused dynamic stretching routine typically takes 3–5 minutes as part of a broader 5–10 minute warm-up that also includes light aerobic movement and a sport-specific dinking warm-up before competitive play begins.

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## Related Articles

- [How Do You Warm Up for Pickleball?](https://pickleball.com/docs/en/article/how-do-you-warm-up-for-pickleball)
- [How Do You Prevent Pickleball Injuries?](https://pickleball.com/docs/en/article/how-do-you-prevent-pickleball-injuries)
- [Pickleball Health, Fitness & Injury Prevention Guide](https://pickleball.com/docs/en/article/pickleball-health-fitness-injury-prevention-guide)

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Questions about pickleball and your health? Email [support@pickleball.com](mailto:support@pickleball.com).