When it comes to recovery, real-world experience beats theory. That’s why we reached out to over 40 pickleball players to uncover their go-to recovery routines.
From strength training to cold plunges, here’s what works for them—and why you should try it too.
Why Recovery Matters More After 40
Recovery isn’t just about feeling better after a tough session—it’s about maintaining long-term performance and preventing injuries.
As we age, our muscles recover more slowly, and our joints need extra care. A solid recovery routine keeps you on the court longer and helps you play at your best.
The 6 Best Recovery Techniques—and Why They Work
1. Stretching: Stay Flexible and Prevent Injury
What Works: Stretch immediately after playing, focusing on the hamstrings, hips, calves, shoulders, and spine. Many players swear by yoga-inspired stretches, such as spinal twists and hip openers.
Why It Works: Stretching reduces muscle stiffness, improves flexibility, and prevents the tightness that leads to injuries. Dynamic stretches before games warm up the muscles, while static stretches afterward help with recovery.
Pro Tip: Incorporate mobility exercises like ankle rolls and wrist stretches to prepare joints for the repetitive motions of pickleball.
2. Nutrition and Hydration: Fuel for Recovery
What Works: Drink plenty of water during and after games, and replenish electrolytes with sports drinks or natural sources like coconut water. Many players recommend protein shakes (whey or casein) right after playing and meals rich in lean protein, healthy fats, and minimal sugar.
Why It Works: Hydration supports muscle function, while protein aids in muscle repair. Magnesium and pickle juice are popular for preventing cramps and supporting muscle recovery.
Pro Tip: Prep your post-game snack or drink ahead of time, so you can refuel immediately after playing.
3. Strength Training: Build Resilience and Reduce Soreness
What Works: Focus on leg, hip, and core exercises, such as squats, Romanian deadlifts, lunges, and calf raises. Plyometric exercises and resistance bands are also highly recommended for improving stability.
Why It Works: Strength training builds the muscles that support joints, reducing strain and the risk of injuries. It also enhances overall endurance, making long pickleball sessions easier to handle.
Pro Tip: Search for “bulletproof” ankle or knee exercises on YouTube for targeted workouts that help prevent injuries.
4. Cold and Heat Therapy: Reduce Inflammation and Relax Muscles
What Works: Ice baths, cold plunges, or icing specific areas like knees and ankles reduce inflammation. For relaxation, Epsom salt baths or hot showers are player favorites. Alternating cold and heat can yield the best results.
Why It Works: Cold therapy minimizes swelling, while heat helps with muscle relaxation and circulation. The combination accelerates recovery and reduces soreness.
Pro Tip: Even a few minutes in a 50°F cold plunge can make a big difference.
5. Foam Rolling and Massage: Relieve Tightness and Improve Circulation
What Works: Foam rolling nightly or using a massage gun on sore muscles breaks up tight spots and improves blood flow.
Why It Works: These techniques reduce muscle tension, flush out lactic acid, and improve flexibility.
Pro Tip: Use a small handheld massager for hard-to-reach spots like forearms and shoulders.
6. Compression Gear: Support Recovery On and Off the Court
What Works: Compression socks, sleeves, or even full-leg sleeves help improve blood flow and reduce swelling. Many players wear them during and after games.
Why It Works: Compression enhances circulation, helping muscles recover faster and reducing post-game fatigue.
Pro Tip: Put on compression gear immediately after playing to maximize its recovery benefits while your muscles are still warm.
The Best Recovery Supplement Recommendations
Supplements can be an excellent addition to your recovery routine, especially if you’re looking to optimize muscle repair, reduce soreness, and support overall health. While a balanced diet is the foundation of good nutrition, targeted supplements provide extra benefits that are particularly useful for pickleball players.
Here’s a closer look at some of the top supplements recommended by seasoned players, along with why they work and what they do:
1. Creatine
- Why It’s Good: Creatine is a popular supplement for athletes because it helps muscles recover faster after exercise and boosts strength and endurance. It also draws water into muscle cells, promoting repair and growth.
- What It Does: Supports muscle recovery, enhances energy production during high-intensity activities, and may even improve performance during long pickleball sessions.
2. Magnesium
- Why It’s Good: Magnesium plays a key role in muscle function and relaxation, making it an excellent choice for preventing cramps and alleviating soreness. It also supports better sleep, which is essential for recovery.
- What It Does: Reduces muscle cramps, eases tension, and improves sleep quality, allowing your body to recover more effectively overnight.
3. Fish Oil
- Why It’s Good: Packed with omega-3 fatty acids, fish oil reduces inflammation and supports joint health. This is particularly beneficial for players experiencing stiffness or joint pain after intense matches.
- What It Does: Promotes joint flexibility, reduces inflammation, and may help prevent chronic pain over time.
4. Glucosamine and Chondroitin
- Why It’s Good: These compounds are well-known for supporting cartilage health and easing joint pain. They’re especially helpful for players who want to maintain mobility and prevent wear and tear on their joints.
- What It Does: Eases joint stiffness, supports cartilage repair, and helps protect against joint degeneration.
5. Electrolytes
- Why It’s Good: Intense physical activity leads to sweat loss, which can deplete essential minerals like sodium, potassium, and magnesium. Electrolytes help rehydrate and restore balance to your body.
- What It Does: Prevents dehydration, reduces muscle cramps, and keeps your energy levels steady during and after games.
Incorporating Supplements Into Your Routine
- Timing Matters: Take creatine and electrolytes around your games for maximum impact. Magnesium and fish oil are ideal for evening use to support overnight recovery.
- Choose Quality: Opt for high-quality, third-party-tested supplements to ensure you’re getting effective and safe products.
- Stay Consistent: Regular use is key to seeing the long-term benefits of supplements like glucosamine and chondroitin.
Supplements aren’t a magic fix, but when combined with a strong recovery routine, they can help you feel stronger, recover faster, and play better.
A Recovery Routine to Keep You Court-Ready
Want to bounce back faster after pickleball? Here’s a simple, effective recovery routine you can start today:
- Right After Playing: Take 5-10 minutes to stretch key muscles like your hamstrings, hips, and shoulders. Drink plenty of water, and refuel with a protein shake or a quick snack to kickstart muscle repair.
- Later That Day: Use a foam roller or massage gun to loosen tight spots, especially in your legs and back. If you’re extra sore, try a hot bath with Epsom salts to relax muscles and improve circulation.
- On Rest Days: Focus on low-impact activities like yoga or light cycling to stay active while giving your body a break. Strength train to build the stabilizing muscles that prevent injuries, and choose meals rich in lean protein, healthy fats, and veggies.
- Daily Must-Haves: Stay hydrated all day long and wear compression gear if you’re feeling extra sore. Make quality sleep a priority—aim for 7-9 hours to let your body recover fully.
Stick to this routine, and you’ll feel stronger, recover faster, and stay ready for your next game!
Stay Ready, Stay in the Game
Recovery isn’t just about what you do after a match—it’s about setting yourself up to feel great and play your best every time you hit the court.
Bonus Tip: Keep a recovery bag handy with essentials like a foam roller, protein snacks, and extra electrolytes. It’ll make sticking to your routine so much easier!
Remember, recovery is personal, so find what works best for you. The better you take care of your body now, the more pickleball fun you’ll have for years to come. Let’s stay in the game together!
