Recovery after playing pickleball: a simple 10-minute routine
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Nobody becomes a better player by how they recover between matches, but many people notice it in how they get up the next day. This is a short, simple routine for after playing.
This guide is general and does not replace a healthcare professional. If you have an injury or pain that doesn't go away, talk to your doctor or physiotherapist.
The first 10 minutes
- Don't stop dead. Walk two or three minutes so your heart rate comes down.
- Drink. Water, in sips, especially if you've sweated or it was hot.
- Gentle mobility, without forcing. Ankles in circles, knees bending slowly, hips, shoulders and back with wide turns.
- Comfortable stretches of calf, thigh and hip, without bouncing and without pain.
- Change out of sweaty clothes if it's cool.
During the day
- Eat something with protein and carbohydrates.
- Walk a while if your body feels heavy; many people feel better that way than staying still.
The next day
- Sleep enough: it's what weighs most.
- If you feel very loaded, today is a gentler day or a walk.
- Listen to the signals: an ache that always shows up in the same place deserves for someone to look at it.
Typical mistakes
- Going straight to the car after the last point.
- Stretching with a cold muscle and forcing it.
- Playing four days in a row without thinking because "it's a gentle sport."
- Ignoring gear: worn shoes or insoles that don't support show. See why feet hurt.
Gear that helps some players
It isn't needed to recover, but some people prefer to play with support on the joints that work most. We have the STABIL ankle support, the FLEX knee support, the ARC sleeve and the STRIDE insoles. They are not medical devices and don't treat injuries: they are comfort support. We help you choose in ankle support, knee support or elbow sleeve.
Frequently asked questions
How much should you stretch after playing?
About five minutes of mobility and comfortable stretches, without pain, is usually enough. What matters is regularity, not duration.
Is it better to rest or move the next day?
For most people, a walk or gentle activity feels better than staying still. If you have pain, the prudent thing is to stop and ask a professional.
How many days a week can you play pickleball?
It depends on your condition and how you feel. If you're starting out, two or three days with rest in between is a reasonable starting point.
