Stay on the Court, Injury-Free
Pickleball is fun, fast-paced, and a great workout—but it’s not without its risks. From rolled ankles to elbow strains, injuries can sideline even the most passionate players. The good news? You can take steps to prevent these common issues. By incorporating mobility drills to prevent pickleball injuries, you’ll improve your range of motion, strengthen key areas, and reduce stress on vulnerable joints.
Whether you’re playing indoors at The Picklr or in an outdoor court in Salt Lake City, these exercises will keep you moving and pain-free.
1. Banded Ankle Mobilizations
Ankle injuries, like sprains and strains, are common in sports that involve quick lateral movements. Banded ankle mobilizations strengthen and stabilize the ankles while improving their flexibility.
- How to Perform: Wrap a resistance band around a sturdy object and place the loop around your ankle. Step back to create tension and gently move your ankle forward and backward, focusing on a full range of motion.
- Why It Works: Strengthens and mobilizes your ankle to handle sudden directional changes.
2. Wrist Rocks and Lift-Offs
Elbow pain, such as tennis or golfer’s elbow, is a common complaint among pickleball players. Wrist rocks and lift-offs strengthen the forearm and improve wrist flexibility to minimize stress on the elbow joint.
- How to Perform: Start on your hands and knees. Rock your body forward to place weight on your wrists, then return to the starting position. For lift-offs, slightly lift your fingers off the ground while keeping your palm stable.
- Why It Works: Strengthens the muscles and tendons that support the wrist and elbow, preventing overuse injuries.
3. Scapular CARs (Controlled Articular Rotations)
Shoulder injuries can be a game-ender, especially if your scapula (shoulder blade) isn’t moving correctly. Scapular CARs restore proper movement patterns, reducing stress on the rotator cuff and surrounding muscles.
- How to Perform: Stand tall and extend your arms to your sides. Slowly move your shoulder blades through their full range of motion—up, down, forward, and backward—in a controlled, circular manner.
- Why It Works: Improves scapular rhythm and mobility, reducing strain on your shoulders during overhead motions.
How to Integrate These Drills
To get the most out of these mobility drills to prevent pickleball injuries, add them to your warm-up or cool-down routine. Perform each exercise for ~30 secs, focusing on proper form and controlled movements. Regular practice will improve your joint health and keep you on the court longer.
Take Your Pickleball Performance to the Next Level
Preventing injuries isn’t just about staying pain-free—it’s about playing your best game. By incorporating these mobility drills into your routine, you’ll protect your joints, enhance your range of motion, and improve your overall performance.
Book a free 15-minute discovery call today, and let us help you stay strong, mobile, and ready to dominate the pickleball court.
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Leverage Fitness Team
Written by the longevity specialists at Leverage Fitness — Utah's #1 anti-aging personal training studio in Cottonwood Heights. Serving adults who want to live longer and stronger since 2006.
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