Sore Muscles After Pickleball? A Simple Recovery Routine
Pickleball is the easiest racquet sport to pick up, which is exactly why so many people overdo it. Two hours of games after a week at a desk, and your shoulders, knees, lower back and forearm all let you know the next morning.
Where it usually hurts
- Forearm and elbow from gripping the paddle and all the dinking
- Shoulder from overheads and serves
- Knees and calves from short, quick stops at the kitchen line
- Lower back from staying bent over in the ready position
Before you play (5 minutes)
- Walk or lightly jog for two minutes.
- Arm circles, small to large, in both directions.
- Ten easy leg swings on each side.
- A few slow dinks before you start keeping score.
After you play
- Drink water. Soreness usually feels worse when you're dehydrated.
- Stretch for five minutes: calves, quads, chest and forearms.
- Ice anything that's actually sore for 10 to 15 minutes.
- Rub in a pain relief cream on the spots that ache.
The day after
Keep moving. A walk or an easy bike ride feels better than sitting still. If one spot is still sore, give it another rest day before you play again.
About pain relief creams
A topical cream is for the temporary relief of minor aches and pains of muscles and joints. It won't undo overuse, but it makes the day after a lot more comfortable.
Our Active 10 cream uses menthol and capsaicin. It goes on cool, then warms, and it's non-greasy, so it won't stain your clothes or your paddle grip. The roll-on is the easy one for shoulders and your lower back, since you don't need to get cream on your hands. If you play a lot, the 8 oz pump is the best value to keep at home.
If the pain is sharp, swollen, or still there after a week, check with a doctor.
Read the product label for Drug Facts, directions and warnings before use. This article is general information, not medical advice.