Pickleball and padel, a sport that has gained momentum across India, is changing everyone's lives and helping people stay fit and active. However, while the game has gained many enthusiasts, fitness experts are also warning that enthusiasm without preparation can come at a cost. As many are reporting sports-related injuries, especially while playing pickleball. Luke Coutinho, lifestyle guru and holistic wellness expert in his Instagram video claims that he has seen a surge in knee, elbow, and lower back injuries linked to the sport. “Pickle and paddle are two of the fastest-growing sports across our country right now, great for longevity, hand-eye coordination, and overall fitness,” says Coutinho. “But what’s equally important is knowing how to look after your knees, glutes, and elbows.”According to him, just five minutes of targeted warm-up can dramatically lower the risk of injury. Here are the eight quick exercises Coutinho recommends before every game.Wall Sit Toe RaisesYou can start this exercise by leaning against a wall, sliding down until your thighs are parallel to the ground. Imagine as if you are sitting on an invisible chair. Keep your back as flat as you can against the wall. Coutinho says that this will "protect your knees and prevent shin splints." How to do it:Hold this position and lift your toes upward while keeping your heels on the ground.Lower them back down slowly.Why it helps: Strengthens the muscles in your shins and stabilizes the knees, helping prevent shin splints and knee strain.Wall Sit Calf RaisesCoutinho suggests that you can follow up by this exercise. You can start from the same wall-sit position. This variation focuses on the calves and ankles. How to do it:Keep your back flat against the wall, feet shoulder-width apart.Lift your heels up as high as possible, balancing on your toes.Slowly lower and repeat.Why it helps: Builds ankle strength and lower leg stability, Coutinho suggests that it is the key for all those quick lateral pickleball movements.Wall Knee ExtensionsStay in the wall sit and extend one leg straight out in front of you.Hold for two seconds, then switch legs."It engages your quadriceps and enhances knee stability, reducing the risk of ligament tears," he points out. Dynamic Lunges with Overhead ReachWhile lunges are a great way to ensure mobility and flexibility, a little bit of modification could lead to a full-body stretch, along with balance training. How to do it:Step forward into a lunge, keeping your front knee above your ankle.Raise both arms overhead as you lower your body.Push back to starting position and switch sides.Why it helps: Opens your hips and chest while activating major leg muscles, prepping your core for rotational movements during play.Mini Band Side WalksHow to do it:Place a resistance band just above your knees.Bend slightly at your hips and knees, then step sideways.Take 10 steps in one direction, then back.Why it helps: Strengthens the glutes and prevents the knees from collapsing inward during sudden lateral shifts.High KneesThis is probably the easiest, and one of the most common exercises anyone will encounter, especially while playing sports. It is a great way to warm up or cool down your body after a strenuous workout. How to do it:Start by jogging in place, and bring your knees high, towards your chest.Why it helps: It improves agility, coordination, and cardiovascular readiness before fast-paced rallies. Knee Side RaisesHow to do it:Stand upright, lift one knee out to the side, hold briefly, and lower it down.Repeat on the other side.Why it helps: Builds lateral hip strength and enhances balance, crucial for sidesteps and quick turns.KickbacksHow to do it:Stand tall, kick one leg straight back without arching your back.Engage your glutes and hamstrings as you lift.Why it helps: Activates the glutes and hamstrings, adding power to your movements and reducing lower back strain. View this post on Instagram A post shared by Luke Coutinho - Official (@luke_coutinho)]]>“Do 10 reps on each side, and you’re game-ready, explosive and injury-proof,” Coutinho says. “Looking after your health to prevent injury is the first step toward holistic wellness and longevity.” As he rightly says, "These warm-ups aren't optional, they are essential."
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