Loving the game but feeling it after you play? Whether it's your back, knees, shoulders, elbow, or feet — pickleball puts your body to the test.
Here are 5 quick fixes for 5 common injuries — no fancy equipment needed. Save this for your next recovery day or warmup!
🔥 1. LOW BACK PAIN (Twisting, reaching, or stiff hips?)
- Open Books – Great for spinal rotation
- Child’s Pose with Side Reach – Stretches your QL + lats
- Dead Bugs – Core control without stress
- Cat-Cow – Gentle spine mobility
- 90/90 Hip Switches – Unlock your hips and reduce strain on the back
🦵 2. KNEE PAIN (Sore after lunges or quick stops?)
- Wall Sit + Heel Raise – Fires up your VMO
- TKEs (Terminal Knee Extensions) – Lock in control at end range
- Step-Downs – Strength + eccentric control
- Standing Quad Stretch – Loosen tight fronts
- Foam Roll IT Band – Release lateral pressure
💪 3. SHOULDER PAIN (After overhead smashes?)
- Sleeper Stretch – Targets that cranky back capsule
- Wall Angels – Improves posture and control
- Band External Rotations – Builds rotator cuff strength
- Scapular Pushups – Shoulder blade stability
- Thread the Needle – Stretch + spine rotation
💥 4. ELBOW PAIN (Pickleball Elbow)
- Wrist Extensor Stretch – Don’t skip it!
- Eccentric Wrist Extensions – Rehab gold
- Grip Strength Squeeze – Use a towel or ball
- Supination/Pronation with Hammer – Controlled rotation
- Wrist CARs – Active joint health
👣 5. FOOT / HEEL PAIN (Plantar Fasciitis?)
- Calf Stretch (Straight & Bent Knee) – Target both muscles
- Towel Scrunches – Strengthen your foot!
- Lacrosse Ball Roll – Break up fascia tension
- Big Toe Stretch – Improve toe extension
- Single-Leg Balance (with towel under arch) – Rebuild support
👉 Know someone who plays a lot of pickleball?
Tag them below or hit share — this is the kind of recovery knowledge that keeps us all playing longer and stronger.
📍 Serving athletes in Farmers Branch, North Dallas, and beyond
💻 WellnessLn.com | 📞 214-214-9355
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