Relief for Sore Muscles from Pickleball: How People Find It

Pickleball may be considered a relatively gentle sport, but it’s still possible to experience soreness or sustain common pickleball injuries while playing. Maintaining your body properly and knowing how to recover after a game can keep you in peak condition and help you avoid accidents and discomfort. Here are seven effective ways to help your body recover after a match and prepare for the next one.

1. Understanding Pickleball Injuries

While pickleball is a fun and engaging sport, it’s not without its risks. Pickleball injuries are quite common, particularly among older adults who may be more susceptible to overuse and traumatic injuries. The most common types of pickleball injuries include knee injuries, lower back strains, ankle sprains, shoulder injuries, wrist injuries, and elbow injuries. These injuries can stem from various factors such as poor technique, inadequate warm-up, and overexertion.

Understanding the types of injuries that can occur while playing pickleball is crucial for prevention. Developing a consistent and comprehensive warm-up routine, using proper technique, and listening to your body are essential steps to avoid these common injuries. By being aware of the potential risks and taking proactive measures, you can enjoy the game while minimizing the chances of injury.

2. Prevention and Preparation

Preventing pickleball injuries requires a blend of preparation, proper technique, and common sense. Here are some practical tips to help you stay safe on the pickleball court:

• Develop a consistent warm-up routine: Before hitting the pickleball court, spend 5-10 minutes on light jogging and stretching all major muscle groups. This increases blood flow and reduces the risk of injury.

• Use proper technique: Learning and using proper technique is vital to prevent injuries. Consider taking lessons from a qualified instructor to ensure you’re not putting unnecessary strain on your muscles and joints.

• Listen to your body: If you feel pain or discomfort, stop playing and rest. Pushing through pain can lead to more serious injuries.

• Stay hydrated: Hydration is key for physical activity. Drink plenty of water before, during, and after playing pickleball to keep your body functioning optimally.

• Wear proper equipment: Invest in shoes specifically designed for tennis or pickleball, which offer firmer outsoles and better support. Avoid running shoes, as they can increase the risk of ankle rolling.

• Stay active outside of pickleball: Engage in activities like Tai Chi, biking, elliptical training, walking, and swimming to improve balance and increase stamina, which can help reduce the risk of injury.

By following these tips, you can significantly reduce your risk of injury and enjoy playing pickleball safely. Always prioritize your health and safety, and seek medical attention if you experience any pain or discomfort.

1. Use Foam Rollers

Foam rolling is one of the most widely used recovery techniques across various sports. Foam rolling can be particularly effective in relieving muscle strains caused by the dynamic movements in pickleball. This method of self-myofascial release (SMR) targets trigger points or “knots” within the fascia (connective tissue) that may cause discomfort. A foam roller allows for an effective self-massage, relieving muscle tension in just a few minutes.

Even if you don’t experience chronic pain, using a foam roller can expedite your recovery and keep your muscles relaxed. While foam rolling can be intense at first, the temporary discomfort is often worth the long-term relief. As you become more accustomed to foam rolling, you can switch to a firmer roller or one with nubs to work deeper into the muscle tissue. Just be sure to adjust the pressure to avoid overwhelming tender areas.

2. Invest in Massage Equipment

Massage equipment is another excellent option for relieving post-pickleball soreness. Massage equipment can be particularly beneficial for addressing pickleball related injuries, such as muscle soreness and joint pain. Tools like massage guns and chairs help release adhesions and knots by using targeted pulses on affected muscles. For instance, devices like the Z-Smart Massage Gun Plus or the Zarifa Neck & Shoulder Massager can be particularly effective for pinpointing tight areas.

If your whole body feels sore, sitting in a massage chair can provide full-body relief, allowing your muscles to relax and recover. Regular use of massage equipment can help ease soreness and stiffness, reduce the risk of future injuries, and improve your flexibility and mobility on the court.

3. Take Supplements

If you’re experiencing fatigue, muscle cramps, or other symptoms after playing pickleball, your body might need extra nutritional support. For those with knee arthritis, certain supplements can help manage symptoms and improve joint health. Certain supplements can address these issues and help you recover faster, allowing you to continue playing without lingering soreness or discomfort. For example, magnesium supplements can be helpful in preventing or relieving muscle cramps.

However, before taking any supplements, it’s essential to consult with a healthcare professional to ensure they are right for you and will not interfere with any medications or conditions you may have.

4. Try Resistance Bands

Resistance bands are popular for strengthening muscles, but they can also play a key role in recovery. Consulting a sports medicine physician can provide valuable insights into using resistance bands effectively for recovery. These bands help you perform exercises that improve stability and strength while being gentle on your joints. They also allow for deeper stretches, which can promote better muscle recovery after a match.

You can find plenty of instructional videos on YouTube demonstrating how to use resistance bands for recovery exercises. Incorporating these exercises into your routine can help you engage muscles effectively at home, making them an ideal tool for post-pickleball recovery.

5. Implement Rebounding in Your Recovery

Rebounding, or low-impact bouncing on a mini-trampoline, became popular after a NASA study in the 1980s showed its effectiveness in helping astronauts regain bone and muscle mass after time spent in space. Rebounding is a low-impact exercise that can help prevent serious injury by promoting gentle muscle engagement. Today, rebounding is widely regarded as an efficient recovery method that offers numerous benefits, including improved lymphatic drainage, increased bone mass, and enhanced endurance and balance.

When rebounding, your feet either don’t leave the trampoline or make small jumps, allowing you to engage your muscles without putting undue stress on your joints. It’s a gentle way to stay in shape and improve your overall conditioning after a game of pickleball.

6. Hydrate, Hydrate, Hydrate

Since pickleball is often played outdoors in warm weather, staying hydrated is crucial to preventing dehydration. Proper hydration can also help prevent overuse injuries like tennis elbow by keeping muscles and tendons flexible. Water plays a vital role in flushing out toxins, delivering nutrients to cells, and regulating body temperature and pH balance. It can also alleviate muscle soreness and tension, helping your body recover more effectively.

Aim to drink half your body weight in ounces of water each day. On especially hot days or after particularly intense matches, consider hydrating with electrolyte drinks to replenish the salts and minerals lost through sweat.

7. Exercise in a Variety of Ways

To protect vulnerable areas of your body, such as your knees, shoulders, and back, from injury during pickleball matches, it’s essential to exercise regularly off the court. A well-rounded exercise routine can help prevent pickleball injury by strengthening vulnerable areas of the body. Incorporating a variety of exercises into your routine can strengthen your muscles and improve your overall resilience.

Here are a few key areas to focus on:

• Strengthen your legs, especially the quadriceps, hamstrings, and calf muscles, for better support and agility.

• Keep your upper body strong to reduce the likelihood of shoulder injuries.

• Strengthen your core muscles to support your lower back and improve stability during matches.

Final Thoughts

Pickleball has quickly become one of the most popular recreational sports in the U.S., thanks to its combination of tennis, badminton, and ping pong elements. Despite its less intense nature, pickleball related injuries can still occur, making recovery strategies essential. While it’s less intense than many other sports, injuries and soreness can still occur. By taking proactive steps to care for your body, you can ensure you’re always ready to play your best game and avoid long-term discomfort or injury.

Whether through foam rolling, massage equipment, hydration, or proper exercises, these recovery strategies will keep you on the court for the long haul, enjoying the sport without the strain.