Dynamic Stretching Before Pickleball: A Better Way to Prepare for Play

Pickleball is a fast-paced sport that requires much more movement than it may appear from the sidelines. Quick lateral shuffles, lunges, split-steps, rapid changes of direction, and repetitive swings place demands on your muscles, joints, tendons, and balance.

One of the best ways to prepare your body for those demands is to perform a dynamic warm-up before you play.

While stretching is often associated with holding a position for 20–30 seconds, the type of stretching you perform—and when you perform it—can make a difference. Current research supports using dynamic, movement-based activities as the primary stretching strategy immediately before pickleball, while longer-duration static stretching may be better suited for after activity or for addressing specific flexibility limitations.

Why Dynamic Stretching Before Pickleball?

Dynamic stretching involves moving your joints and muscles through a controlled range of motion rather than holding a stretch in one position.

Examples include:

• Leg swings

• Walking lunges

• Lunges with trunk rotation

• High knees

• Butt kicks

• Lateral shuffles

• Controlled hip rotations

• Arm circles

• Sport-specific shadow movements

Dynamic movements can increase range of motion while also raising muscle temperature and preparing your nervous system for the movements you are about to perform.

This is particularly relevant for pickleball because the sport requires you to repeatedly accelerate, decelerate, lunge, rotate, and change direction.

Research has found that dynamic stretching performed shortly before activity can produce small-to-moderate improvements in measures such as power, sprint performance, and jumping ability. In contrast, longer static stretches—particularly holds lasting 60 seconds or more per muscle group—can temporarily reduce strength and power. [1,2,5]

Does Dynamic Stretching Prevent Injuries?

This is where the research requires some nuance.

It would be inaccurate to say that dynamic stretching alone prevents pickleball injuries. Current evidence does not support any single type of stretching as a reliable acute injury-prevention strategy.

Instead, research increasingly supports a comprehensive approach to injury prevention.

A 2023 review found that 13 of 17 studies examining multi-component injury-prevention programs demonstrated reductions in lower-extremity injuries. These programs typically combined several components, including:

• Dynamic warm-up

• Strength training

• Balance exercises

• Plyometrics

• Sport-specific movement

[1]

In other words, dynamic stretching is best viewed as one piece of the puzzle, rather than an injury-proofing technique.

This is especially important for recreational and older pickleball players, who appear to experience a significant number of lower-extremity, foot, ankle, and Achilles injuries. Adequate conditioning and warm-up are therefore important components of a broader strategy for staying active on the court. [3,4]

Dynamic vs. Static Stretching Before Pickleball

Static stretching isn't necessarily "bad." It's simply not always the best first choice immediately before a fast-paced activity.

Dynamic stretching

Best suited for:

• Immediately before pickleball

• Preparing for changes in direction

• Increasing movement-specific range of motion

• Gradually increasing muscle temperature

• Preparing the nervous system for activity

Static stretching

Best suited for:

• Addressing specific flexibility restrictions

• Areas identified as particularly tight

• Incorporating into a broader warm-up when appropriate

• Post-play flexibility work

Long-duration static stretching immediately before explosive activity can temporarily reduce strength and power. Research suggests that stretches lasting less than 60 seconds per muscle group have a much smaller effect on performance, while longer-duration stretches are more likely to produce a temporary decrease. [2]

Therefore, you don't necessarily need to eliminate static stretching—you simply want to use it strategically.

A Simple Pickleball Warm-Up

Instead of walking onto the court and immediately starting a game, give your body several minutes to gradually prepare.

1. Start With General Movement

Spend a few minutes increasing your body temperature with activities such as:

• Brisk walking

• Light jogging

• Easy side-to-side movements

• Light court footwork

The goal isn't to fatigue yourself. You're simply transitioning from rest to activity.

2. Add Dynamic Mobility

Next, move through the ranges of motion you'll need during play.

Try:

Leg swings:Hold onto a stable surface and gently swing one leg forward and backward. Perform 10–15 repetitions on each side.

Walking lunges:Take a controlled step forward, lower into a lunge, and continue walking. Perform 6–10 repetitions per side.

Lunge with rotation:Step forward into a lunge and gently rotate your torso toward the front leg. This combines hip mobility with the trunk rotation required for pickleball.

Lateral shuffles:Shuffle side-to-side across a short distance while staying controlled and maintaining an athletic stance.

Calf raises:Perform 10–15 controlled repetitions to prepare the calf and Achilles tendon for repeated court movements.

3. Add Pickleball-Specific Movement

Your final warm-up should begin to resemble the activity you're about to perform.

Try:

• Controlled split-steps

• Short lateral movements

• Forward and backward court movements

• Shadow swings

• Controlled lunges toward the kitchen line

• Gradually increasing the speed of direction changes

The goal is to progress from slow and controlled → faster and more sport-specific.

What About Older Pickleball Players?

Pickleball has become particularly popular among older adults, and maintaining mobility, strength, and balance becomes increasingly important with age.

Research involving older pickleball players has identified lower-extremity injuries as an important concern and supports the importance of appropriate warm-up and conditioning. [3]

A good warm-up can also serve as an opportunity to identify how your body feels that day.

For example, if you notice unusual stiffness in your Achilles tendon, calf, knee, or hip during your warm-up, that may be a reason to modify your activity rather than immediately jumping into a competitive game.

The Bigger Picture: Warm Up, Then Build Capacity

A dynamic warm-up is an excellent way to prepare for pickleball, but your long-term injury risk isn't determined by your warm-up alone.

Strength, balance, mobility, and the ability to tolerate the demands of the sport all contribute to your ability to stay healthy on the court.

For pickleball players, a comprehensive program may include:

• Lower-body strength

• Calf and Achilles conditioning

• Single-leg balance

• Hip strength

• Core and rotational strength

• Plyometric exercises

• Agility and change-of-direction training

• Dynamic mobility

The latest consensus research also emphasizes that the effectiveness of a warm-up is influenced by its overall comprehensiveness rather than relying on a single component. [7]

A Better Pre-Pickleball Routine

Before your next game, think beyond simply "stretching."

A practical sequence is:

General activity → Dynamic mobility → Sport-specific movement → Gradually increase intensity → Play

If you have a specific area of tightness, a short-duration static stretch may also have a place within your warm-up. Longer static stretching can generally be reserved for after play or another dedicated flexibility session.

Most importantly, don't use stretching as a substitute for conditioning. The best way to prepare your body for pickleball is to train it for the demands pickleball places on it.

If you regularly experience Achilles, calf, knee, hip, or other lower-extremity pain while playing pickleball, a physical therapist can help identify contributing factors and develop an individualized mobility, strength, and balance program. If you'd like to schedule an appointment, we can be reached by filling out a contact form on our home page or call us at 912-450-9600!

Here's a downloadable handout a sample dyanmic warm up to try prior to hitting the courts!

Pickleball Dynamic Warm-up Handout.docx

Download DOCX • 205KB

References

1. Behm DG, Alizadeh S, Daneshjoo A, Konrad A. Potential Effects of Dynamic Stretching on Injury Incidence of Athletes: A Narrative Review of Risk Factors. Sports Medicine. 2023;53(7):1359–1373. doi:10.1007/s40279-023-01847-8.

2. Behm DG, Blazevich AJ, Kay AD, McHugh M. Acute Effects of Muscle Stretching on Physical Performance, Range of Motion, and Injury Incidence in Healthy Active Individuals: A Systematic Review. Applied Physiology, Nutrition, and Metabolism. 2016;41(1):1–11. doi:10.1139/apnm-2015-0235.

3. Kim KM, Ryu J, Nam SH, et al. Injury Epidemiology and Risk Factors in Older Pickleball Players. International Journal of Aging & Human Development. 2026;102(2):200–222. doi:10.1177/00914150251317430.

4. Kingston K, Parker EB, Higgins A, Smith JT. Emerging Patterns of Foot and Ankle Injuries in Pickleball Players: A Short Report. Foot & Ankle International. 2024;45(11):1266–1269. doi:10.1177/10711007241271215.

5. Opplert J, Babault N. Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current Literature. Sports Medicine. 2018;48(2):299–325. doi:10.1007/s40279-017-0797-9.

6. David WB, Sang L, Kumar V, Pandya N. Epidemiology, Work-Up, and Management of Common Track and Field Injuries. Current Reviews in Musculoskeletal Medicine. 2026;19(1):14. doi:10.1007/s12178-026-10012-3.

7. Boullosa D, Gil-Calvo M, Xenofondos A, et al. International Expert Consensus on Warm-Up Protocols for Athletes: A Delphi Study. International Journal of Sports Physiology and Performance. 2026;21(9):982–995. doi:10.1123/ijspp.2025-0647.

This information is for educational purposes and is not a substitute for an individualized evaluation by a healthcare professional.