Why Pickleball Players Often Experience Pain

Although pickleball is considered low impact compared to some sports, it still places repeated strain on the:

• lower back
• shoulders
• knees
• hips
• neck
• wrists

Many players begin noticing:

• tightness after matches
• reduced flexibility
• lower back soreness
• shoulder stiffness
• knee discomfort
• balance issues

These problems are often related to repetitive movement patterns, muscle imbalance, poor mobility, or spinal and joint restrictions.

At Olatunji Chiropractic, Dr. O frequently helps patients in Arlington Heights improve mobility and reduce discomfort so they can continue staying active.

1. Lateral Band Walks for Faster Court Movement

Pickleball requires constant side-to-side movement. Weak hip muscles can place additional stress on the knees and lower back.

How to Perform the Exercise

• Place a resistance band above your knees
• Bend slightly into an athletic stance
• Step sideways slowly while maintaining tension on the band
• Take 10–15 steps in each direction

Benefits for Pickleball Players

• Improves lateral stability
• Strengthens hips and glutes
• Helps support knee alignment
• Enhances court movement and balance

2. Core Strengthening with Planks

A strong core helps support posture, stability, and rotational movement during serves and volleys.

How to Perform the Exercise

• Hold a forearm plank position
• Keep your spine neutral
• Tighten your abdominal muscles
• Hold for 20–60 seconds

Benefits

Supports spinal stability

Helps reduce lower back strain

Improves overall body control during play

Many pickleball players who visit Dr. O report that improving core strength and spinal mobility helps them move more comfortably during matches.

3. Shoulder Mobility Exercises for Better Range of Motion

Shoulder tightness is common in pickleball players due to repetitive serving and overhead movements.

Recommended Movements

• arm circles
• doorway chest stretches
• resistance band pull-aparts
• thoracic spine mobility exercises

Benefits

• Improves shoulder mobility
• Helps reduce stiffness
• Supports healthier posture
• May improve serving mechanics

4. Single-Leg Balance Training

Balance and coordination are essential for quick reactions and injury prevention on the pickleball court.

• How to Perform the Exercise
• Stand on one leg for 30 seconds
• Repeat on the opposite side
• Progress by closing your eyes or standing on a soft surface

Benefits

• Improves ankle stability
• Enhances coordination
• Helps reduce fall risk
• Supports better movement control

5. Hip and Hamstring Stretching

Tight hips and hamstrings can affect movement mechanics and contribute to lower back discomfort.

• Helpful Stretches
• kneeling hip flexor stretch
• seated hamstring stretch
• gentle spinal rotation stretch

Benefits

• Improves flexibility
• Reduces muscular tension
• Supports smoother movement during play

How Chiropractic Care Can Help Pickleball Players in Arlington Heights

Exercise is important, but proper recovery and joint mobility also play a major role in staying active.

At Olatunji Chiropractic, Dr. O works with patients experiencing:

• lower back pain
• neck tension
• shoulder stiffness
• hip tightness
• mobility restrictions
• sports-related discomfort

Chiropractic adjustments may help:

• improve joint motion
• reduce stiffness
• support posture
• improve mobility
• decrease muscular tension
• help the body move more efficiently

When the spine and joints are not moving properly, the body may compensate with altered movement patterns that place additional stress on muscles and connective tissues.

For active adults and pickleball players in Arlington Heights, maintaining mobility can be an important part of both performance and injury prevention.

Recovery Is Essential for Long-Term Performance

Many pickleball injuries develop gradually over time due to repetitive stress and inadequate recovery.

To help keep your body functioning at its best:

• warm up before matches
• stretch after playing
• stay hydrated
• maintain strength and flexibility
• prioritize recovery
• address stiffness or pain early

Combining exercise with chiropractic care may help support overall movement and physical performance.

Stay  Active with Help from Dr. O

Pickleball is a great way to stay healthy, social, and active at any age. Taking care of your body both on and off the court can help you continue playing comfortably for years to come.

If pain, stiffness, or limited mobility has been affecting your game, Dr. O at Olatunji Chiropractic in Arlington Heights may be able to help.

Our goal is to help patients throughout Arlington Heights and the surrounding communities move better, feel better, and stay active doing the things they enjoy most.

Schedule an Appointment with Olatunji Chiropractic

To learn more about chiropractic care for active adults and pickleball players, contact Olatunji Chiropractic today to schedule an appointment with Dr. O in Arlington Heights.