A common misconception among amateur pickleball players is that performance only happens during the game. But ask any high-level athlete or trainer, and they'll tell you that is completely false.

Performance begins well before stepping out onto the court, and what you do before and after your games will often determine how well you play and, most importantly, how quickly you can get back out there to do it again.

However, don't just take my word for it. We enlisted three experts in the pickleball performance world to learn how you can optimize your pickleball warm-up routine and recovery.

Let's meet them.

Your Pre-Game Pickleball Warm-Up Routine

Before you set foot on a court, it's essential to take a few moments to get moving and prepare your body (and mind) for what it's about to do. Too many players walk onto the court and start smacking the ball around.

Pro tip: If you're short on time, use a Theragun or other massage gun to increase blood flow to targeted areas of your body. This will help you warm up and increase your muscle flexibility.

If you do have time for a full pickleball warm-up routine, here's what to focus on:

Landon Uetz

The Pickleball Physio, Landon Uetz, is a Doctor of Physical Therapy currently living in Arizona. He offers remote rehab, online classes, and in-person lessons through his site The Pickleball Physio.

Post-Game Routine

Raise your hand if you stretch after you play pickleball. While we can't see you through your screen, we will guess you do not have your hand raised.

Okay, maybe you do.

But we're willing to bet most people do not stretch after playing pickleball, unless reaching for the remote between couch cushions counts.

Fortunately, there are tools out there to help us, even while on the couch. Therabody offers a full lineup of options that will help you recover quickly and prevent soreness from settling in after a long day of pickleball play.

Some, like the Theragun Mini 2nd Generation, fit perfectly in our bags for on-the-go repair and recovery.

For tips on proper cooldowns, here's Corrective Exercise Specialist Garrett Nealon:

Why Your Pickleball Warm-Up Routine Needs a Proper Cooldown

From Garrett:

Cooling down is also underappreciated in pickleball because many people feel like they didn't play that hard or long, but their muscles and joints might be sore in the next few hours or days.

Stretching and mobility are important to a player's pickleball performance and recovery, especially if you play daily, and can often promote better play the next day. For best practices, include stretches like:

quad stretch
piriformis stretch
calf stretch
shoulder stretch

Garrett offers demonstrations of each of these on his Instagram page.

Garrett Nealon

Garrett Nealon is a Corrective Exercise Specialist (CES) and Certified Personal Trainer (CPT). He is also a Director of Sports Performance. On his website, Garrett offers one-on-one online training sessions through his Pickleball Prehab Program.

The Benefits of a Full Pickleball Warm-Up Routine

Each of us is unique, and it's always important for players to understand their needs when choosing when and how to warm up or cool down their bodies.

All three experts agree that a set pre-game pickleball routine can greatly impact your life and sports performance.

From Corey:

As someone with a background in injury prevention, I understand the critical importance of pre- and post-workout routines. Incorporating stretching and body prep into your pickleball warm-up routine is essential for enhancing your range of motion, reducing injury risk, promoting faster recovery, and optimizing your abilities on the court.

By incorporating both pre- and post-game routines, you will:

Increase performance
Decrease injury risk
Promote overall healing and recovery

Invest in a solid pre- and post-game pickleball warm-up routine to keep your body in top shape and ready for any challenge.

Corey Bickert

Corey Bickert is a certified athletic and personal trainer who currently works with top-ranked pickleball pro Catherine Parenteau. He offers online coaching and training, one-on-one personal training, corrective exercises, and more. Learn more at cbickertcoaching.com

How Therabody Helps You Prepare and Repair

Go to any pickleball tournament, amateur or pro, and you'll see someone off on the side using a Therabody massage gun.

The percussive massage they provide helps to stimulate cells and increase blood flow to targeted areas. Because of this, they are the perfect aid for warming up before a match or recovering after one.

The different speeds and head attachments allow you to treat specific pain points, loosen up tight areas, reduce inflammation, and decrease muscle tension.

They are also portable, reducing any excuse you have not to warm up or cool down between pickleball matches.

Advice for All Pickleball Players

Any final advice specifically for pickleball players?

From Corey:

Many pickleball players experience tight hip flexors due to their athletic positions during games. To counter this, start with static stretches for your hip flexors. Follow up with exercises like lateral tube walks or wall slides to activate your glutes, helping to preserve the gained range of motion.

From Garrett:

Pickleball is a dynamic sport with demands of agility, power, and mobility on the court. Injuries have risen exponentially, generating over $350 million in 2023 (according to Bloomberg).

By including your pickleball warm-up routine, cooling down or stretching after you play, and implementing strength and mobility when players aren't on the court, you will dramatically reduce the risk of injury.

You could even save thousands of dollars in the long run by not having elective surgeries resulting from pickleball injuries.

From Landon:

High-level pickleball performance includes speed and agility, strength and power, flexibility and mobility, cardiovascular endurance, balance, and coordination. Knowing the relationship of these components and integrating activities before and after stepping on the court can optimize overall pickleball performance and recovery.

Frequently Asked Questions

What should a pickleball warm-up routine include?

A well-rounded pickleball warm-up routine should include light cardio to increase blood flow, dynamic stretches targeting the lower body and spine, and plyometric or agility movements to activate the nervous system. The goal is to prepare your body for the explosive, multidirectional demands of the game before the first point is played.

How long should a pre-game pickleball routine take?

Most experts recommend spending at least 10 to 15 minutes on a pre-game pickleball routine before stepping onto the court. If time is limited, using a percussive massage tool like a Theragun on key muscle groups can provide a quicker alternative to increase circulation and flexibility in just a few minutes.

Why is cooling down after pickleball so important?

A post-game pickleball cooldown helps reduce next-day soreness, supports faster muscle recovery, and lowers injury risk over time. Many players underestimate how much physical stress the sport places on the joints and muscles, especially if they play daily or multiple times per week.

Can skipping a warm-up really lead to injury in pickleball?

Yes, and the data backs this up. Pickleball-related injuries generated over $350 million in medical costs in 2023, and most injuries involve the lower extremities, where cold, unprepared muscles are especially vulnerable to sprains and strains.

What stretches are most important for pickleball players?

The four stretches most recommended by certified trainers for pickleball players are the quad stretch, piriformis stretch, calf stretch, and shoulder stretch. Pairing these with hip flexor activation exercises can further improve your range of motion and help protect the joints most stressed during play.