Billy Pickles
Are you over 50 and absolutely hooked on pickleball? If so, you might be familiar with the post-game aches and pains that can come with it. But don’t fret, you’re definitely not alone. Let’s dive into why this happens, how to speed up recovery, and ways to avoid soreness in the future. Plus, we’ve got some fantastic tips from fellow pickleball enthusiasts who have been in your shoes.
Why Do I Feel So Sore After Playing Pickleball?
Pickleball is an energetic sport that involves a lot of lunging, reaching, and quick movements. As we get older, our muscles and joints might not be as flexible or strong as they once were, making us more prone to soreness and injuries. Take Aurora Benton from Spokane, for example. She started playing pickleball at 50 and ended up with significant elbow pain due to overuse.
Aurora shared that playing pickleball three to five times a week led to tendinitis in her elbow, causing such severe inflammation that she struggled to bend it.
How to Recover After Playing Pickleball
Recovery is key to keeping you on the court without pain. Here are some tried-and-true recovery methods:
- Hydration: Always stay hydrated before, during, and after playing. This helps in muscle recovery and prevents cramps.
- Stretching: Players suggest spending five to ten minutes on leg, back, and shoulder stretches. “Daily stretching and yoga have been beneficial for me. Hot yoga, in particular, has been a game-changer,” shared one player.
- Massage and Foam Rolling: Using foam rollers or massage devices can help release muscle tension and improve blood flow. “Adding foam rollers or massage guns will help as well,” another player recommended.
- Proper Nutrition: Ensure you have a balanced diet rich in proteins and essential nutrients to support muscle recovery. “After every play session and workout, I take collagen peptides and creatine. When it’s particularly bad, I use ice and Advil, and always make sure to stretch!” advised one experienced player.
- Rest and Sleep: Adequate rest is essential. Listen to your body and don’t push through pain. “You have to take more breaks over 50 as recovery simply takes longer,” noted another player.
How to Prevent After-Game Soreness?
Preventing soreness is about preparation and smart play:
- Warm-Up Properly: A proper warm-up can prevent injuries. Focus on dynamic movements like walking lunges, high knees, and arm circles.
- Strength Training: Regular strength training can help build muscle support around joints. “Strengthen your core, hamstrings, and quads, while also improving knee stability through targeted rehabilitation exercises,” suggested a player.
- Use the Right Equipment: Good shoes and orthotic insoles can make a significant difference. “The biggest game-changer for me since I started playing four years ago has been using good shoes and high-quality orthopedic insoles,” said one player.
- Technique Matters: Ensure you’re using the correct technique to avoid unnecessary strain.
- Gradual Progression: Increase your playtime gradually. Don’t jump from no activity to playing several hours a day. “People should begin slowly, pay attention to their bodies, and gradually increase their activity level over time,” advised Dr. Ben Howie.
How Much Pickleball for Over 50?
How much pickleball? Balance is key. Playing pickleball is fantastic for your health, but it’s important not to overdo it. Here are some guidelines:
- Play Frequency: Try to play pickleball 2-3 times a week. This gives your body time to recover between sessions.
- Session Length: Keep each session to about 1.5 to 2 hours. This allows you to enjoy the game without pushing your body too hard.
Are You Ever Too Old to Play Pickleball?
Absolutely not! Pickleball is a sport for all ages, and it can bring immense joy and numerous health benefits. Whether you’re in your 50s, 60s, 70s, or beyond, there’s no reason to shy away from this fantastic game.
A fellow player shared, “In my 70s, I started playing pickleball and discovered it to be the perfect mix of exercise and fun. I can enjoy it regularly without feeling overwhelmed or risking injury.”
How to Know When To Take a Break from Pickleball?
Knowing when to take a break is crucial, especially if you’re over 50. Overdoing it can lead to injuries and prolonged recovery times. Here are some signs and tips to help you recognize when it’s time to give your body a rest:
- Persistent Pain: If you’re experiencing ongoing pain in your joints, muscles, or tendons, it’s a clear indicator that you need to rest. This pain can be a sign of overuse or potential injury.
- Excessive Fatigue: Feeling unusually tired or fatigued even after a good night’s sleep is a sign that your body needs recovery time.
- Reduced Performance: If you notice a decline in your performance or if you’re struggling to keep up with your usual pace, it might be time for a break.
- Swelling and Inflammation: Persistent swelling in areas like your knees, ankles, or elbows suggests you might be overworking those joints.
- Stiffness: If you wake up feeling excessively stiff and it takes a long time to loosen up, consider taking a few days off.
7 Anti-Soreness Tips from Seasoned Pickleball Players
Here are some additional tips from experienced players:
- Recovery is as important as your workout: “Hydrate, stretch, nap, proper nutrition, massage, etc. Play smarter and more efficiently instead of crazy ball chasing,” advised one player.
- Take care of your feet and shoes: “Make sure your feet/shoes are taken care of. I like to use medium padded socks from Thor-Lo. I use Superfeet orange shoe inserts and replace my shoes about twice per year,” another player suggested.
- Listen to your body: “Learn to listen to your body. It’s vital to be aware every day of what you are asking of yourself,” recommended an experienced player.
- Focus on strength and flexibility: An experienced player recommends, “Incorporate resistance bands and balance exercises into your routine. Aim for 30 minutes of strength training three times a week, focusing on core, legs, and stabilizing muscles.”
- Stretch smartly: “Practice dynamic stretching before games and static stretching afterward to enhance flexibility and prevent injuries.”
- Prioritize footwork and technique: One player said, “I took lessons to refine my footwork and paddle technique. It improved my game and reduced the physical strain I felt after playing.”
- Incorporate anti-inflammatory foods: A player shared, “I drink a water and electrolyte mix during games and eat a protein-rich meal within 30 minutes after playing to aid muscle recovery.” Incorporating berries, nuts, and leafy greens into your diet can also help reduce muscle soreness.
By following these tips and listening to your body, you can enjoy pickleball well into your later years without the soreness and injuries.
