Community Corner
5 Stretches Before Your Pickleball Game
By Skillz Physical Therapy, Evanston's Trusted Physical Therapy Team
This is a paid post contributed by a Patch Community Partner. The views expressed in this post are the author's own, and the information presented has not been verified by Patch.
Pickleball has become the heartbeat of our local community, whether you’re rallying at James Park, meeting friends at McGaw YMCA or sneaking in a quick game at Life Time or Robert Crown Community Center. It’s fun, fast, and friendly… until your shoulder twinges mid-serve, your knee locks on a pivot, or your elbow aches long after the last point.
We see it every week, passionate players sidelined by preventable injuries. Most walk in saying, “I just want to feel like myself again.”
The good news is that most of these aches can be prevented with the right preparation. A few key stretches before your match can help protect your body and keep you moving freely.
Why Pickleball Players Get Hurt
Research from the Journal of Orthopaedic and Sports Physical Therapy & Harvard Medical School shows that pickleball injuries are common because of the sport’s fast, twisting motions and repetitive impact.
Common issues include:
- Ankle sprains from quick side steps
- Knee and hip strains from sudden lunges
- Shoulder, wrist, and elbow pain from repeated paddle swings
The most frequent culprits are tight muscles and unprepared joints. A proper warm- up routine primes the body for movement, improves balance, and decreases injury risk.
5 Essential Stretches Before Every Game
1. Hamstring Stretch
Why it helps: Tight hamstrings limit movement and often lead to back or knee strain during quick stops.
How to do it: Sit with one leg extended and the other bent. Lean forward from your hips until you feel a stretch along the back of your thigh. Hold for 30 seconds on each leg.
2. Side Lunge Stretch (Groin and Hips)
Why it helps: Side-to-side movement in pickleball places stress on the inner thighs.
How to do it: Step into a deep side lunge, keeping one leg straight and the other bent. You should feel the stretch through your inner thigh. Hold for 30 seconds and switch sides.
Pro tip: Keep your toes pointed straight ahead to mimic your movement pattern during play.
3. Standing Quad Stretch
Why it helps: Flexible quadriceps protect your knees from twisting stress.
How to do it: Stand tall, grab one ankle behind you, and pull gently toward your glutes. Keep your knees together. Hold for 30 seconds per side.
Upgrade: Use a wall or bench for balance, especially if you are stretching after a long rally.
4. Calf and Achilles Stretch
Why it helps: The calf and Achilles tendon handle the brunt of your sprints and stops.
How to do it: Stand facing a wall, place one foot behind the other, and press your back heel into the floor. Keep your back leg straight and your front leg bent slightly. Hold for 30 seconds on each side.
5. Wrist and Forearm Stretch
Why it helps: Pickleball elbow is caused by tight forearm tendons.
How to do it: Extend one arm straight and use your opposite hand to gently bend the wrist down (palm toward you) and then up (fingers to the ceiling). Hold for 20 seconds each way. Slowly rotate both wrists afterward to keep tendons flexible.
Pickleball is more than a sport in Evanston and Skokie. It is how our community stays active, social, and connected. If you are starting to feel that familiar ache in your knee, shoulder, or wrist, do not wait until it worsens. Pain is your body’s signal that something needs attention. Visit Evanston’s Physical Therapy Team for expert care that gets you back on the court, back with your friends, and back to feeling like yourself again.
839 Dodge Ave. Evanston, IL 60202 | (847)-859-6240
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