The Perfect Post-Pickleball Recovery Plan

Do you ever feel sore and completely exhausted after playing pickleball?

When you feel this way, remember this Emergency Recovery Plan! 👇

1) Foam Roll

• Take 5-10 minutes to roll out sore or stiff muscles

• Reduces perceived soreness and increases blood circulation

2) Contrast Therapy

• Alternate between hot and cold baths for up to 30 mins, and finish on cold

• Promotes relaxation and reduced muscle tension

3) Hydrate

• Drink 1.1 * (Body Weight in lbs / 2). For example, if you weigh 160 pounds, drink at least 88 oz of water.

• Lubricates stiff joints and replenishes essential fluids lost through sweat

4) Adjust Your Sleep

• Fall asleep 30 mins earlier than usual, and make sure you get 7-9 hours of sleep.

• Properly repairs, restores, and regenerates biological systems and tissues.

Don’t Cost Yourself a Medical Bill….

The highest leverage action a pickleball player can take to prevent injury and improve movement literacy is a complete warmup.

We’re not talking about static stretching - like bending over and touching your toes - a real warmup is the systematic process of preparing the body for movement, while improving balance, strength, mobility, and tissue robustness.

A proper warm-up consists of four essential components: Heart Rate Elevation, Mobilization, Dynamic Flexibility, and Activation.

This structured approach, known as a neuromuscular warm-up, is backed by research and designed to prime your nervous system and muscles for peak performance while reducing injury risk.

Want to play better, recover faster, and stay injury-free? It all starts with the right warm-up!

Before your next match, download the AIM7 app to follow a science-backed, 4-part warm-up created by top sports scientists—completely free!

Do you live in the Houston Area?

Join us at the Pickleball Country Club in Houston on April 5th in celebrating Collin Smith’s life and the positive impact he had on the world!