5 Minute Pickleball Warmup

Pickleball injuries have doubled and most of them are completely preventable. A physical therapist breaks down exactly why players are getting hurt and gives you a simple routine to protect your shoulders, forearms, and hips before, during, and after play. 🔬 THE KEY PRINCIPLES The biggest myth in pickleball is that it is easier on your body than tennis. That misconception is exactly why so many players skip warm-ups, cool-downs, and strength work and end up with overuse injuries that sideline them for weeks. A few targeted exercises before and after you play makes a bigger difference than most people realize. ✅ YOU SHOULD FEEL Your hips and glutes activate during the warm-up, your shoulder blades working during the strengthening exercises, and a real release through your forearms and thoracic spine during the cool-down. If you are doing all of this consistently and still getting hurt, it is time to see a physical therapist for a personalized plan. ❓ COMMON QUESTIONS Why are pickleball injuries increasing? Most players assume pickleball is low risk and skip injury prevention entirely. That is catching up with them. What is the best warm-up for pickleball? Dynamic movements like squats and side glides that wake up your hips, glutes, and legs before you start playing. How long should I hold a stretch after playing? Post-game stretches need 30 to 90 seconds to actually change the tissue. Quick holds do not count. 📌 CHAPTERS 00:00 - The Rise of Pickleball Injuries 00:31 - Why Pickleball Injuries Are Increasing 01:17 - Dynamic Warm-Up: Squats 01:48 - Dynamic Warm-Up: Side Glides 02:15 - Outside Strengthening: Backhand Exercises 03:01 - Outside Strengthening: Forehand Exercises 03:22 - Cool-Down: Forearm Stretches 03:54 - Cool-Down: Thoracic Rotation 04:17 - Seeking Professional Help ⚠️ This video is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before beginning any new exercise program. 👇 Follow us for more: 📸 Instagram:   / elevatedptwellness   📘 Facebook:   / elevatedptwellness   🌐 Website + booking: https://elevatedptwellness.com/