The 5-Minute Warm-Up That Will Save Your Knees

"I'll just warm up by playing"

Famous last words before a pulled hamstring.

Pickleball is deceptive. It looks low-impact, but it requires explosive starting and stopping. If your muscles are cold, they snap. You don't need a gym. You just need 5 minutes and the fence.

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Static vs. Dynamic (Important)

• Static Stretching (Holding a pose): Do this after you play.
• Dynamic Stretching (Moving): Do this before you play. We want to get blood flowing, not put muscles to sleep.

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The 5-Minute Routine

1. High Knees & Butt Kicks (1 Minute)

Jog in place. Bring your knees up to your waist. Then switch and try to kick your butt with your heels.

• Goal: Raise body temperature and wake up the quads/hamstrings.

2. Lateral Lunges (1 Minute)

Step wide to the right, keep your left leg straight, and sit your hips back. Switch sides.

• Goal: Pickleball is 90% side-to-side movement. This preps your groin and adductors.

3. Arm Circles (30 Seconds)

Big circles forward. Big circles backward. Cross them in front of your chest.

• Goal: Loosen the shoulders for those overhead smashes.

4. Fence Swings (1 Minute)

Hold onto the fence for balance. Swing one leg forward and backward like a pendulum. Then swing it side-to-side across your body.

• Goal: Open up the hips. Tight hips = Lower back pain.

5. Dinking with Purpose (1.5 Minutes)

When you finally step on court, don't start blasting drives. Start at the kitchen line. Dink cooperatively. Move your feet. Focus on tracking the ball with your eyes.

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Cool Down?

Yes. When you are done, then you can do your toe touches and static holds. Take care of your body, and it will let you play this addictive game for decades.