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Keep Your Pickleball Game Strong!

Keep Your Pickleball Game Strong: Easy Tips to Warm Up and Get Strong!

By Dr. Evan Langley


In our previous blogs, we’ve explored the exhilarating world of pickleball, delving into multidimensional movement and understanding the Achilles tendon’s crucial role. Now, let’s shift our focus to keeping your body safe and strong on the court. Reflecting on our last discussion about preventing injuries, we’ll explore how proper warm-up routines and muscle strengthening exercises are essential for injury prevention and optimal performance in pickleball. Let’s dive into some easy tips to warm up and get strong for pickleball!


Warm Up Right:

Before you start swinging those pickleball paddles, it’s crucial to warm up your body. Think of it like getting your engine revved up before a big race! Try doing some simple exercises like jumping jacks, jogging in place, or even just walking briskly around the court. This gets your heart pumping and your muscles ready to play.


Get Stronger:

Now, let’s talk about getting those muscles stronger so they can handle all the pickleball action. One super easy exercise to strengthen your calves is called calf raises. Just stand up straight, push up onto the balls of your feet, and then lower back down. Try doing 10-15 calf raises, and if that feels easy, switch to one foot at a time.

Make it Harder:

A way to make the exercise harder and to make your Achilles tendon stronger is elevating the ball of your foot on a step, thick textbook, curb or on a bumper plate. Once your foot is on the step and your heel is hanging off of it, slowly lower your heels down below the level of the step. This helps build up your Achilles tendon so it can handle all the jumping and running in pickleball.


Take It Easy:

Remember, it’s important to listen to your body and take it easy if something doesn’t feel right. If you ever feel pain or discomfort, stop what you’re doing and take a break. And if the pain doesn’t go away or gets worse, be sure to find a physical therapist and book an initial evaluation to prevent it from getting worse.


Ensuring a Safe and Thriving Game

So there you have it, Warming up before you play and making your muscles stronger are two super important factors to keep in mind for a fun and safe game. Just remember to warm up right with some easy exercises and do some simple strength-building moves like calf raises. With a little practice and some TLC for your body, you’ll be rocking the pickleball court in no time!


To test your calf strength check out my education post on our Instagram!


Ready to take your pickleball game to new heights with proper warm-ups and muscle strengthening? Don’t let injuries slow you down. Take action now to enhance your performance and prevent setbacks. Click here to schedule a FREE COACH’S CONSULT and explore our training services.

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Dr. Ryan Godfrey

PT, DPT, Owner of Change the Game Performance

We help athletes get back to training pain free, injury free without taking time off.


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