Sore muscles. Ravishing hunger. Unquenchable thirst. You’ve probably experienced one – or all three – of these after an intense pickleball match. Thankfully, they don’t have to be a regular part of the pickleball experience.
Having a strong recovery routine can help you keep your body healthy after pickleball, allowing you to play more matches at a higher level. Here are some ways to improve your post-match recovery process.
Rehydrate
As temperatures climb this summer, it is more important than ever to stay hydrated before, during, and after your pickleball match. Proper hydration begins before you step out on the court and should continue after you’ve tallied a win.
After a match, refill your water bottle and grab an electrolyte drink. If you play pickleball for more than 45 minutes, drink an electrolyte drink along with water, according to Johns Hopkins Medicine.
Johns Hopkins Medicine also recommends drinking 16-24 ounces of a sports drink or water after a match. If you sweat heavily, increase your water and electrolyte intake.
Eat a Nutritious Snack or Meal
After an intense pickleball match, your body will likely be screaming for food. Don’t fight this! A good meal can help replenish your energy and help with recovery.
Memorial Hermann recommends eating a carbohydrate-rich snack within an hour of completing a match and consuming a full meal two to four hours later. Reach for a snack or meal with under 20 grams of protein immediately after matches.
Your post-match snack or meal should be balanced, with plenty of carbs to increase your energy, enough protein to help your muscles recover, and some anti-inflammatory ingredients. Consider reaching for yogurt with berries and nuts or fruit with peanut butter for a post-match snack. When it’s time for a full meal, some chicken with rice and a leafy green salad can help you feel your best.
Care for Your Muscles
Drinking plenty of water and eating the right food after a match is crucial to your recovery, but not where your work ends. Your muscles get a workout during a pickleball match, so they need a little bit of TLC, too!
Build some time into your schedule to soothe your muscles after a match. For many players, this includes some slow stretches immediately after the match. A foam roller or massage gun can also help you target sore muscles and relieve any knots that develop after a match. If you play pickleball regularly, carve some time out of your daily schedule to implement a foam rolling routine. Caring for your body on non-match days will help you recover even faster.
Get a Good Night’s Sleep
Life is busy, and it’s easy to let sleep take a backseat when your schedule is jam-packed. Taking the time to truly rest – including getting eight hours of sleep – is crucial to keeping your body in playing condition and helping it recover quickly.
Build good sleep habits by setting a regular bedtime and creating a routine to help you wind down in the evening. Maintain your routine every day, not just on match days. Your overall pickleball performance will improve, and you’ll be able to bounce back faster after matches.
3 Favorite Products for Pickleball Recovery
You already invest in pickleball equipment, like paddles, clothes, and training equipment. It’s also important to invest in tools to help with post-match recovery so you can perform at your absolute best. These are a few of our favorite items for recovery.
Onyx Cool Knee
Feeling aches and pains in your knee? Pop this compression wrap in the fridge for 30 minutes, then wrap it around your knee for soothing relief. It stays a frosty 58 degrees for up to an hour, and is the optimal temperature for cooling relief that doesn’t lead to frostbite or discomfort.
Jigsaw Health Pickleball Hydration Stack
Having the right supplements can help you at every stage of post-match recovery. This combo pack provides three supplements to help you stay healthy on and off the court. Drink the Jigsaw Pickleball Cocktail every morning to provide plenty of potassium. The Jigsaw Electrolyte Supreme is a powder that mixes seamlessly with plain water for an energy boost during or after a match. Use the Jigsaw MagSoothe powder to help you sleep after a grueling match.
Splish Naturals On the Mend Muscle Relief Solution
Splish Naturals offers a pickleball recovery set that includes Formula #3 Super Sport Balm and Formula #6 Muscle Relief Spray, but you might also want to add this relaxing oil to your cart to help with recovery. Its all-natural ingredient list includes rosemary oil, frankincense oil, and CBD to help reduce inflammation.
What Will You Add to Your Routine?
Whether you want to improve your post-match hydration or help your muscles recover more quickly, these tips will help you build a routine that keeps your body in tip-top shape after a pickleball match. What will you add to your routine next?
