One of the founders of this website had both her knees replaced in 2015. When she read my post from last week on pickleball stretches, she contacted me to ask if there were alternatives for someone that had difficulty kneeling. I had to think for a minute, but I came up with two exercises that work quite well.
Why You Need to Stretch
Pickleball requires us to squat and bend repeatedly. Good players spend 80+% of their time at the non-volley zone. The repetitive movement of dinking can cause overuse strains to the hip flexors. With time, this can cause tenderness and pain in the hip. Stretching before play, between games and after playing will help you fight off injury.
Pickleball Stretch #1: If You Can’t Kneel
Lay on a ledge, your bed or table. Pull one knee to your chest to flatten your back. The other leg hangs toward the floor. The hanging leg stretches your hip flexor. Hold this position for ten seconds, then relax. Repeat ten times on each side.
Pickleball Stretch #2: When You Can’t Kneel
You can also stretch the hip flexors by lying on your side. Lay on your side with your top hip bone stacked over lower. Bend both knees. Use the bottom foot to press backward on the upper knee. The stretch is felt on the top hip. Again, hold the stretch for 10 seconds, relax and repeat 10 times. Once again, repeat the exercise on both sides.
More Pickleball Stretches
If you want even more exercises to stretch your hip, check out the video below.