The Key to Playing Pickleball Pain Free

Bottom line, you can spend all the time you have training, but if your muscles are imbalanced, you will never reach your full potential on the court. In fact, you are at risk of injury, if not playing through pain already. Targeted dynamic movement, strengthening and stretching have been proven to eliminate knee, hip and back pain, accelerate recovery, restore a healthy range of motion and boost performance.

Fix the Root of the Issue

• Eliminate knee, hip, and lower back pain 
• Correct lower crossed syndrome and pelvic tilt
• Restore muscle balance and a full range of motion
• Improve agility, reaction time, and power
• Enjoy pickleball for years to come!

Most players don’t talk about it—but almost everyone feels it eventually.

That stubborn tightness when you reach for a low shot… the dull ache after a long game… the stiffness that makes it harder to bend, rotate, and explode toward the net.

It’s called Lower Back Lockdown—and it happens when your hips and core get stuck in a shortened, imbalanced position.

Think about your day off the court...

Hours spent sitting at a desk, driving, or lounging with your hips and spine flexed.

Then you step on the court… and repeat that same posture—bent forward, engaged through the hips, ready to move. Over time, your body adapts—but not in a good way. Your hips tighten, your glutes switch off, your pelvis tilts forward, and your lower back takes the hit.

The warning signs are easy to spot:
❌ Tight hamstrings
❌ Locked-up hips
❌ Knee pain
❌ Stiff lower back
❌ Weak glutes or poor balance

The Hidden Muscle Behind the Pain

At the center of Lower Back Lockdown is a deep muscle you’ve probably never heard of—the psoas. It connects your upper and lower body and powers almost every movement in pickleball—from lunging and pivoting to rotating for those quick volleys and smashes.

When the psoas locks up, your pelvis tilts, your core weakens, and your lower back takes the strain. That’s Lower Back Lockdown in action—and if you don’t address it, the pain will keep showing up match after match.

When your pelvis tips forward (anterior pelvic tilt), your lower back arches too much, your glutes switch off, and your hips and core lose stability.

The result? Tightness, weakness, and pain.

On the court, this posture robs you of power and mobility. Off the court, it shows up as poor posture, stiffness, and fatigue. And no matter how much you stretch, the cycle keeps repeating—because the issue isn’t just tight muscles. It’s how and in what order you release and strengthen them.

Finally, a pickleball-specific program that helps you move freely, play pain-free, and keep your edge on the court.

You’re probably not a physiotherapist. Or an athletic therapist. Or a personal trainer.

But we are.

And we’re also pickleball players who know what it’s like to feel tight, achy, and frustrated after every match. We’ve been there—trying to stretch it out, hoping it would go away—but the real change didn’t happen until we committed to fixing the root of the problem.

Once we did, everything changed:

✅ Faster reaction time and more explosive starts

✅ Improved balance and control at the net

✅ Better rotation and shot power

✅ Less pain, less stiffness, more freedom of movement

✅ More confidence in every match

✅ And most importantly—we started enjoying the game again

 That’s why we created this program—for pickleball players who want to stay mobile, powerful, and pain-free no matter their age or fitness level.

Access All Programs Anytime & Anywhere Using the Dynamic Pickleball Mobile App

Download the Dynamic Pickleball mobile app to easily follow along with routines and track your progress on your mobile device or tablet

☑️ Supported devices: iOS and Android

☑️ Download videos for offline viewing

☑️ Custom calendar feature - set up your own schedule and reminders

☑️ Star favourite classes so you can come back to them later

☑️ Filter video by length to easily find classes that fit into your schedule

☑️  Cast to your TV with one click

☑️ Search tool to quickly find what you're looking for

ABOUT DYNAMIC PICKLEBALL

Dynamic Athletics began in 2017 with the creation of Dynamic Cyclist. Our team has grown over the past few years as we have worked with our members to provide ongoing injury prevention and training specific for cyclists. In 2024, we launched Dynamic Pickleball as a means of providing a similar service to pickleball players. Our goal is to provide quality content from industry professionals in a form that is easy to use and experience results. 

Our Team is based in Kelowna, BC, Canada and is made up of a small group of athletic therapists, coaches, and weekend warriors who want to play pain free! 

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