3 Simple Exercises to Help Prevent Pickleball Injuries
- NAHC
- 7 days ago
- 2 min read
If you love pickleball, you already know—it's fast, social, and seriously fun. But all that quick movement can lead to strains, tweaks, or injury if your body isn’t prepared.
At Northern Arizona Health Club, one of the top-rated gyms in Kingman, AZ, we work with pickleball players of all levels. Whether you’re playing doubles at Centennial Park or hitting the courts at our club, these simple strength and mobility exercises can help you stay strong and injury-free.
Here are 3 moves that our that are recommended to prevent common pickleball injuries—no gym membership required (though we’d love to have you!).
🦵 1. Lateral Band Walks
Why it works: Strengthens your hips and glutes, which helps stabilize the knees during lateral movement on the court.
How to do it:
Place a resistance band around your ankles or just above the knees.
Bend slightly at the knees, keep your back flat, and step side-to-side with control.
Take 10–15 steps each direction. Do 2 rounds.
✅ Great for injury prevention and a stronger, more stable pickleball stance.
💪 2. Scapular Wall Slides
Why it works: Boosts shoulder stability—perfect for all those overhead shots, serves, and fast reactions.
How to do it:
Stand with your back flat against a wall.
Press your arms and elbows into the wall in a goal-post shape.
Slowly slide your arms up, then back down, keeping everything in contact with the wall.
Repeat for 10–12 reps.
✅ A must for shoulder health, especially if you’ve had previous issues.
🔄 3. Standing Torso Rotations
Why it works: Builds core strength and rotation control for quicker reactions and powerful swings.
How to do it:
Stand with feet shoulder-width apart.
Clasp your hands or hold a light ball in front of you.
Rotate slowly side to side, keeping hips square.
Do 2 sets of 15 reps per side.
Bonus Tip: Get Guidance from Local Experts
If you’re feeling stiffness, soreness, or want help building a personalized injury-prevention routine, our physical therapy team in Kingman can guide you every step of the way. And if you're just starting your fitness journey, we're proud to be one of the most welcoming gyms in Kingman, AZ—with support, equipment, and coaching to help you thrive.
Looking for a place to play pickleball in Kingman, AZ? We’ve got four outdoor courts, friendly match-ups, and a welcoming community at Northern Arizona Health Club. Whether you're new to the game or playing daily, our gym is your home base for pickleball, fitness, and total wellness.
Want more tips or a personalized routine? Come see us at Northern Arizona Health Club—we’re here to keep Kingman moving, feeling great, and having fun.
📍 Visit us in Kingman, AZ 🎾 Pickleball courts, personal training, and physical therapy—all under one roof.
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