If you’re someone who loves getting out on the tennis court, swinging your golf club, or enjoying a fast-paced game of pickleball, then you already know how these activities can bring joy, energy, and connection into your life.
But what happens when the movement that brings you so much pleasure suddenly brings pain?
Whether it’s a nagging shoulder ache, a pulled back muscle, or sore knees that just won’t go away, injuries can quickly take the fun out of your favorite sport. And for adults 50 and up, these injuries are often more than just a minor annoyance—they can be a major roadblock to staying active, healthy, and independent.
That’s where injury prevention comes in—and it all starts before you play.
Why Injury Prevention Should Be Your First Move
As we age, our bodies change. Muscles naturally lose strength and elasticity, joints become stiffer, and recovery takes a bit longer than it used to. While that doesn’t mean you should stop moving (far from it!), it does mean you need to approach physical activity with a little more intention and preparation.
The truth is, most sports-related injuries can be prevented—and one of the most powerful tools for prevention is a well-designed pre-workout routine.
What Is a Pre-Workout Routine?
Think of your pre-workout routine as the warm-up your body needs to safely transition from rest to motion. It’s more than just stretching or jogging in place—it’s a series of movements and habits designed to:
- Increase blood flow to your muscles
- Warm up your joints and soft tissues
- Improve mobility and flexibility
- Activate key stabilizing muscles
- Mentally prepare you for your sport
And most importantly: reduce your risk of injury.
Let’s break this down sport by sport.
Pickleball: Fast Feet Need Smart Prep
Pickleball has surged in popularity with adults 50+, and for good reason. It’s fun, social, and great exercise. But the quick changes in direction, bursts of speed, and twisting motions can be hard on your knees, hips, and lower back—especially if your body isn’t warmed up first.
Pre-Pickleball Injury Prevention Tips:
- Dynamic Warm-Up: Walk briskly or jog lightly for 5 minutes before stepping onto the court to get your heart rate up and blood flowing.
- Ankle Mobility Work: Roll your ankles, perform calf raises, and do small hops in place to prep your lower legs.
- Hip Openers: Standing leg swings (forward and sideways) help improve hip mobility and reduce strain during lateral movement.
- Core Activation: A few standing core twists or bird-dog exercises wake up your stabilizers and protect your spine from sudden turns.
Common Pickleball Injuries You Can Avoid:
- Achilles tendon strains
- Knee ligament sprains
- Low back muscle pulls
- Shoulder overuse injuries
Golf: Smooth Swings Start With Smart Movement
Golf may seem low-impact, but any golfer will tell you it’s a sport that requires a surprising amount of flexibility, coordination, and strength. One wrong swing or cold start can lead to days—or weeks—of back or shoulder pain.
Pre-Golf Injury Prevention Tips:
- Gentle Cardio: Walk the driving range or climb a few stairs to get warm.
- Thoracic Spine Mobility: Try standing torso rotations or a “reach under” stretch on hands and knees to improve trunk flexibility.
- Shoulder Rolls and Arm Circles: Loosen your upper body and improve circulation to the shoulder joints.
- Golf Swing Rehearsals: Perform 10–15 slow, controlled air swings with a club before hitting any balls.
Common Golf Injuries You Can Avoid:
- Low back strain from stiff spinal muscles
- Rotator cuff inflammation from poor shoulder mobility
- Elbow tendonitis from cold muscles and tight grip
- Knee discomfort from poor balance and foot control
Tennis: Don’t Let High Energy Turn Into High Risk
Tennis is a fantastic cardio workout and a great way to challenge your reflexes and coordination. But it’s also physically demanding—especially on the knees, ankles, wrists, and shoulders.
For players over 50, skipping a warm-up can turn a quick match into a painful setback.
Pre-Tennis Injury Prevention Tips:
- Jump Rope or Light Jog: Just 2–3 minutes of light cardio gets your heart pumping and muscles ready to move.
- Arm Swings and Shoulder Circles: Wake up your serve and forehand by increasing blood flow to your arms and shoulders.
- Lunges and High Knees: Prepare your legs for sprints and sudden stops.
- Wrist Circles and Grip Loosening: Stretch your hands and forearms to avoid tightness and tendon strain.
Common Tennis Injuries You Can Avoid:
- Tennis elbow from overuse
- Ankle sprains from poor foot prep
- Knee strain from pivoting and jumping
- Shoulder impingement from poor range of motion
Why Stretching Alone Isn’t Enough
Static stretching—like holding a toe touch or shoulder stretch—isn’t bad, but it’s not enough by itself before playing sports. In fact, doing long static stretches before you’re warm may even reduce your power and performance.
Instead, focus on dynamic stretches—active movements that mimic the sport you’re about to play. Save static stretches for your cool-down when your muscles are warm and relaxed.
Build a Pre-Workout Routine That Works For You
Your warm-up doesn’t need to be long or complicated to be effective. In fact, 5 to 10 minutes is usually all it takes.
Here’s a simple 6-step template you can use for any sport:
- Light Cardio (3–5 minutes): Walk, jog, or bike to warm up the entire body.
- Joint Circles: Rotate your ankles, knees, hips, wrists, and shoulders.
- Dynamic Mobility: Leg swings, arm swings, and torso rotations.
- Muscle Activation: Bodyweight squats, bridges, or planks to wake up stabilizers.
- Sport-Specific Movement: Practice basic moves of your sport (air swings, shadow drills, light hits).
- Mental Focus: Take a moment to breathe, center your focus, and check in with how your body feels.
If it’s been a while since you’ve exercised, or you’re recovering from a previous injury, you might benefit from a personalized plan. A physical therapist can help assess your current movement, identify risk areas, and teach you the best warm-up strategies based on your sport and your body.
Bonus Tip: Hydrate and Fuel Properly
Injury prevention isn’t just about movement—it’s also about giving your body the right resources to perform. Drink water before, during, and after activity, and make sure you’ve had a small balanced snack 30–60 minutes before playing.
Avoid playing on an empty stomach or when dehydrated, as both can increase fatigue—and your risk of injury.
Listen to Your Body (It’s Talking to You!)
Pain is not part of “warming up.”
If you notice sharp, sudden pain while warming up, stop immediately. Discomfort from tightness or muscle activation is normal—but pain, popping, or numbness is not.
When in doubt, give yourself a few minutes to reset or skip a session if your body isn’t ready. Injury prevention is all about the long game—and sometimes, resting today is the smartest move you can make.
You’ve Got More Games Ahead—Protect Them
You’ve worked hard to stay active, mobile, and independent. Your ability to play tennis, golf, or pickleball isn’t just about fun—it’s about quality of life. It keeps you connected, motivated, and moving forward.
And it’s worth protecting.
By making a simple pre-workout routine part of your regular practice, you’re not just warming up your muscles—you’re building a body that’s more resilient, more confident, and better prepared for whatever the day brings.
Want a More Personalized Injury Prevention Plan?
If you’re not sure where to start—or if you’ve had a few aches and pains popping up recently—we’re here to help.
At Kriz Physical Therapy, we specialize in helping adults 50+ stay active, avoid injury, and enjoy life without limitations. Our one-on-one sessions focus on real solutions, tailored to your needs and goals.
Whether you play golf, pickleball, or tennis—we can help you move better, feel stronger, and play longer.
Book Your Free Discovery Visit Today!
Come meet our team, talk about your goals, and learn how we can help you build an injury prevention routine that keeps you active for years to come.
Call us at (239) 992-6700 or visit www.krizphysicaltherapy.com to claim your Free Discovery Visit.
Let’s keep you doing what you love—without the setbacks.