Picture this: It’s the morning after an intense pickleball match, and you’re struggling to get out of bed. Every muscle in your body feels sore, especially your shoulder. From your shoulders down to your toes, you feel stiff, achy, and downright miserable. You have another match planned for today, but you’re certain you’ll have to cancel to get some needed muscle rest.
Does that sound familiar? You’re not alone – many pickleball players encounter this scenario at some point during their playing career. The good news is that you can reduce your chances of experiencing post-match soreness (and overall chance of injury) by implementing a pre-match and post-match stretching review.
We’re here to show you how. In this guide, we’ll share exactly why you need a consistent stretching routine and some of our favorite pre- and post-match stretches to get you started.
Why You Should Stretch Before and After a Pickleball Match
It can be easy to skip your pre-match stretch to start your warmup or sprint for the car afterward instead of completing a proper cooldown. Having a stretching routine can take the guesswork out of pre-match prep and post-match recovery and has incredible health benefits.
Dynamic stretching before a match can enhance your flexibility, which reduces your chance of injury. It also helps get your blood flowing, which helps bring needed nutrients to your body and removes the lactic acid that often leads to soreness.
Stretching after your match has similar benefits and a few bonuses! Taking a few minutes to stretch after intense athletic activity helps your body slow down, which can lead to a relaxed feeling. It can also keep your muscles from tightening up, which leads to soreness and injury.
5 Pre-Match Stretches
Thankfully, it’s easy to implement stretching into your pre-match routine. It can take less than five minutes to warm up properly for a match! Here are some of our favorite stretches that you can complete before your next match.
Jogging
A quick pre-match job helps warm up your muscles. Take a lap or two around the court, carefully jog backward, and shuffle from side to side to prepare your body for your match.
Walking Lunges with a Twist
After your quick jogging routine, stand on one side of the court and step forward into a lunge. Then, take another step forward into a lunge. Repeat until you cross the entire court, then head back in the other direction. As you lunge, twist your body from side to side to help warm up your core.
Arm Circles
Let’s get those shoulders moving! Hold your arms at your sides, then stretch them back behind you. Then, bring them back out to your sides so they align with your shoulders and make some circles. Start with small circles, then make larger circles to truly warm up your shoulders.
Side Lunges
Yup, we’re lunging again! This time, stand with your feet together, take a step out to the side with your right foot, and lunge. Repeat several times on each side.
Calf Raises
This one’s easy – and it will protect your Achilles tendon! Stand with your feet flat on the court, then raise to your tiptoes. Hold that position for several seconds and enjoy the satisfying stretch you feel in the back of your calves.
5 Post-Match Stretches
You came, you saw, you torched your competition! Before you celebrate, take a few minutes to cool down with some light stretches. These are five of our favorites.
Chest Stretch
Stand up tall, pull one arm across your chest, and exhale. You should feel a stretch in your shoulder in the back of your arm. Hold this position for several seconds, then switch to the other arm.
Wrist Stretch
Those hands and wrists did a lot of work during your match. Now, it’s time to give them some love! Stretch out your arm with your palm facing upwards, then use your right hand to gently pull the fingers of your left hand toward your body. After a few seconds, switch to the other hand.
Quad Stretch
Now, it’s time to even things out on your bottom half! Kick up your right foot behind you, bend it at the knee, and grab hold of it with your right hand. You’ll feel a stretch in your quad. Hold this stretch for a few seconds, then put your foot down and repeat it on the other side.
Hamstring Stretch
Avoid tightness in your hamstrings with a simple stretch. Extend on foot in front of you with your heel on the ground and your toes pointing up. Bend down and try to reach your toes, bending your knee if needed. After a few seconds, switch to the other leg.
Take a Walk
Or, if you prefer, another light jog around the court. After running around during your match, a little light cardiovascular work, like a jog or a short walk, will help you wind down.
Do You Have a Pre- and Post-Match Stretching Routine?
Pickleball matches can be intense. A consistent pre- and post-match stretching routine can help you reduce your chance of injury and soreness, making it possible to play pickleball for years to come! Which of these stretches will you incorporate into your new routine?
