Injury prevention is key to enjoying a long and healthy playing career, especially in high-movement sports like pickleball and padel. One of the simplest yet most effective ways to avoid injury is by warming up properly before you hit the court and cooling down afterward. Warming up helps increase blood flow to your muscles, making them more flexible and reducing the risk of strains. A good warm-up should include light cardio, such as jogging or jumping jacks, followed by dynamic stretches targeting your arms, legs, and core. Specific movements, like lunges, squats, and arm circles, help prepare your body for the quick changes in direction and intensity typical of racquet sports.

Equally important is the cool-down process after a game. Cooling down gradually brings your heart rate back to normal and helps prevent stiffness by flushing out any lactic acid that’s built up during intense play. A proper cool-down routine should include gentle stretching of all major muscle groups, especially the legs, shoulders, and back. Stretching not only aids in recovery but also improves your flexibility over time, helping you stay agile on the court. If you’re looking for guidance on these exercises, The Replay Club offers wellness sessions where our trainers can show you the most effective techniques to protect your body and improve your game.