Prehabilitation (or “prehab”) is exactly what it sounds like: preparing your body before you need rehabilitation.
This proactive approach is simple but extremely effective. Instead of waiting for something to break or go wrong, and then fixing it, prehab strengthens your body to protect against injuries.
In the fast-paced game of pickleball, this means strengthening and improving flexibility and stability in areas commonly used: ankles, knees, hips, core, wrists, elbows, and shoulders.
Prehab is what separates players who enjoy the game for decades from those who get sidelined.
Why Prehab Matters Even More if You’re 45+
Let’s be honest: if you’re over 45 and just picked up pickleball, you probably weren’t hitting the gym religiously for the past decade.
The issue isn’t your age. It’s a sudden jump from couch to court. Your body isn’t used to quick lateral movements, sudden stops, and overhead reaches.
Research shows that players who ramp up too quickly from minimal activity to several hours of play multiple times a week are at higher risk for injury.
Here’s what your body is dealing with after 45:
- Muscle Loss: We lose about 3-8% of muscle mass per decade after 30. Those stabilizing muscles you never thought about in your youth simply aren’t as strong as they used to be.
- Stiff Joints: Years of desk work leave joints tight and unprepared for the wide, sweeping motions needed in pickleball.
- Balance Changes: The stability systems that keep you upright during quick direction changes naturally decline over time.
- Bone Density: A slip that might bruise a 25-year-old can mean a fracture for someone with early osteoporosis.
Pickleball Injuries Prehab Can Help You Avoid
Understanding what typically goes wrong helps you target your prehab efforts. Especially in older adults, these are the most common pickleball injuries that prehab can help you avoid:
- Shoulder Problems: Rotator cuff tears top the list. These injuries range from minor tendinitis to full tears that need surgery. “Pickleball elbow” (lateral epicondylitis) is also climbing the ranks.
- Ankle Sprains: Quick side-to-side movements on tired legs, or while wearing the wrong shoes, are a recipe for rolled ankles.
- Knee Issues: Sudden pivots and stops can stress knee ligaments and aggravate existing arthritis.
- Wrist and Elbow Pain: Repetitive paddle swings, especially with poor technique, create overuse injuries.
The good news? Most of these are preventable with the right preparation.
Your No-Nonsense Pickleball Prehab Program
Prehab isn’t about turning you into a gym rat. We’re talking 15 minutes, 2-3 times a week, and you can do these exercises right at home or when you’re waiting for your court.
Phase 1: Get Moving Again (Weeks 1-2)
If you’re new to exercise or coming back after a break, start here. Think “gentle but consistent.”
Daily Mobility (5 minutes)
- Arm circles: 10 forward, 10 backward
- Shoulder blade squeezes: Hold 5 seconds, repeat 10 times
- Gentle torso twists: 10 each direction
- Ankle circles: 10 each direction, both feet
- Calf raises: 15 repetitions
Strength Building (3x per week)
- Wall sits: Hold 20-30 seconds
- Modified planks (knees down): Hold 15-20 seconds
- Seated row with resistance band: 12 repetitions
- Standing hip abduction with band: 10 each leg
Phase 2: Sport-Specific Prep (Weeks 3-4)
Now we’re getting pickleball-specific. These movements mimic what you’ll do on the court.
Dynamic Warm-up (Before every game)
- Walking lunges: 10 each leg
- Side shuffles: 20 steps each direction
- High knees: 20 steps
- Arm swings across body: 10 each direction
- Light paddle swings: 20 gentle motions
Strength & Stability (3x per week)
- Single-leg balance: 30 seconds each leg
- Lateral lunges: 8 each direction
- Rotator cuff strengthening with band: 10 each direction
- Bird dog holds: 10 seconds each side
- Glute bridges: 15 repetitions
Phase 3: Game-Ready Maintenance (Week 5+)
You’ve built the foundation. Now maintain it.
Pre-Game Routine (10 minutes)
- Light cardio: 3-5 minutes of walking or marching
- All the dynamic movements from Phase 2
- Practice movements: Shadow swings, lateral shuffles
- Joint mobility: Focus on shoulders, hips, ankles
Weekly Maintenance (2-3x per week)
- All Phase 2 exercises with more reps or longer holds
- Add small jumps and quick feet drills
- Balance challenges: Single-leg reaches, eyes-closed balance
Watch 10 simple exercises to prevent pickleball injuries:
Why This Progression Actually Works
Research shows that complete prehab programs combining flexibility, strength, balance, and sport-specific movements create more stable, controlled movement patterns.
The key is building up gradually. You wouldn’t sign up for a marathon if you’ve never run, right? Same principle applies to pickleball. Start with basic movements, add sport-specific elements, then maintain your gains.
Bonus: prehab exercises also speed up recovery if you do get injured. Stronger muscles and better movement patterns help you bounce back faster.
Beyond Exercise: Your Complete Game Plan
Prehab exercises are just part of the equation. Here’s the rest:
- Stay Active Overall: Aim for 150 minutes of moderate cardio per week. In addition to pickleball, consider walking, swimming, or cycling. The key is to make it enjoyable so you stick with it.
- Get the Right Gear: Proper court shoes and the right paddle make a real difference in injury prevention.
- Listen to Your Body: When something hurts, don’t push through it. Rest, ice, and recover to get back out there when you’re ready.
- Master the Basics First: Before you worry about advanced dinking strategies or power shots, nail down proper form and footwork.
When to Call the Pros
Consider working with a physical therapist to create a custom prehab program if you:
- Have a history of injuries in key joints
- Feel pain during basic exercises
- Want a personalized program based on your specific movement patterns
- Are returning to activity after a significant injury
Remember: prehab isn’t a one-and-done deal. Your body needs ongoing maintenance to perform at its best, just like your car needs regular tune-ups.
Your Next Move
Don’t wait for something to hurt before you start taking care of your body. Even experts agree that while you can’t prevent every injury, staying consistently active with stretching and conditioning makes a huge difference.
The best prehab program is the one you’ll actually stick with. Start small, stay consistent, and build up your body’s resilience over time.
Start with Phase 1 today, even if you only have 5 minutes!
