Pickleball has seen a large increase in popularity over the last few years thanks to the low-impact way to stay active while engaging in a little friendly competition. Whether you’re preparing for an upcoming singles match or a larger tournament, stretching plays an important role in warding off potential injuries. Here are two simple exercises to incorporate into your warm-up:
The Butterfly Stretch
- Begin sitting on the ground with knees bent and the soles of your feet touching
- While holding your feet together with hands around your ankles, rest your elbows on your knees
- Keeping a straight back, be mindful of your posture, and relax your knees towards the ground
- Hold for 20-30 seconds and relax
- Repeat for three sets
Quad Stretch
- Begin by holding onto a wall or the back of a chair with one hand to gain balance
- Lift one leg behind you, bending your knee and gently holding your ankle
- Pull your heel (gently) toward the glutes – you will start to feel a stretch on the front side of your thigh
- Hold for 30 seconds
- Repeat three to five times on both legs
To view these exercises, click here.
With all exercise or stretching, always ease into the activity, and modify if you feel discomfort. If you experience unusual or prolonged pain when performing these stretches, reach out to your nearest Athletico location for a free assessment. We’ll connect you with an expert who will address your condition and provide recommendations on the next steps to keep you feeling your best.
*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.