Pickleball is all fun and games—until the next morning when you wake up feeling stiff and achy. A little muscle fatigue is normal, but if you’re constantly sore after playing, it might be time to adjust your routine. The right approach can help you recover faster, stay strong, and keep playing without the discomfort.
1. Don’t Skip the Warm-Up
Going straight from your car to the court might save time, but it won’t do your muscles any favors. A few minutes of light movement—like arm circles, leg swings, and side shuffles—can help loosen you up and reduce post-game soreness.
2. Strength Training Makes a Difference
If you want to play without feeling wrecked afterward, building strength is key. Stronger muscles handle repetitive movement better and recover faster. A program like PKL.fit focuses on the specific muscles you use in pickleball, helping you move better and feel less worn out after games.
3. Stay Hydrated & Eat for Recovery
Muscles don’t function well without proper fuel. Staying hydrated before, during, and after playing helps prevent cramps and stiffness. After a game, eating a mix of protein and carbs (like a smoothie or a turkey sandwich) helps your muscles repair and recover.
4. Cool Down & Stretch
After a match, take a few minutes to stretch, especially your legs, shoulders, and lower back. This small habit can go a long way in preventing stiffness and keeping you limber for the next game. PKL.fit also includes guided mobility exercises to help with recovery.
5. Keep Moving
If you’re sore, light movement like walking or gentle stretching can actually help reduce stiffness. The more you move, the faster your body will bounce back.
With a little preparation and smart recovery habits, you’ll be able to play more often and feel better doing it.