Pickleball may have started as a casual backyard game, but anyone who plays regularly knows there’s nothing particularly casual about chasing down a ball, changing direction, reaching across the court and getting back into position point after point.
Shoulders & Upper Back
Between serving, swinging and reaching for the ball, your shoulders are doing plenty of work during a game.
The muscles surrounding your shoulders and upper back are also involved in helping you stabilize and rotate your body with each swing. If you’re playing frequently, you may notice tightness or fatigue through your shoulders, upper back or even into your neck.
And if you’re someone who already carries a lot of tension in your shoulders, pickleball can add another layer to it.
Elbows & Forearms
All of that gripping and swinging can be a lot of repetitive work for your forearms and the muscles surrounding your elbow.
This is especially something to pay attention to if you start noticing persistent tightness, tenderness or discomfort in your forearm or elbow.
Massage can be helpful for addressing muscular tension in the surrounding tissues, but if you’re experiencing ongoing or worsening pain, that’s a good time to have it evaluated rather than simply trying to massage your way through it.
Hips & Glutes
Your legs may be doing most of the obvious moving, but your hips and glutes are working throughout the entire game.
Think about how often you’re stepping, lunging, reaching and changing direction. Your hips help provide stability and movement, while your glutes are called upon to help you push off and get where you need to go.
It’s not unusual for these muscles to feel tight or fatigued after a particularly active day on the court.
Knees
Pickleball involves a lot of starting, stopping and moving from side to side. Add in bending and getting lower to reach a ball, and your knees are dealing with quite a bit of movement.
That doesn’t mean every ache or soreness after playing is a problem. But if you’re noticing something that continues to bother you or begins affecting the way you move or play, don’t ignore it.
Your body is usually pretty good at letting you know when something needs a little more attention.
Calves, Ankles & Feet
Your lower legs and feet don’t get much of a break during a pickleball game.
You’re constantly shifting your weight, pushing off, stopping and changing direction. All of that movement requires your calves, ankles and feet to help keep you balanced and moving around the court.
If you’ve ever finished a long day of pickleball and realized your calves feel like they’ve done their own workout, you’re not imagining it.
Low Back
Reaching, bending and rotating throughout a game can place repeated demands on the muscles around your lower back and hips. And if you’re already spending a lot of time sitting during the day, adding several hours of pickleball can make your body feel the difference.
Sometimes the area that feels tight isn’t necessarily where the work is originating, which is one reason I don’t approach every massage by simply focusing on the spot that hurts.
Recovery Matters.
Especially If You’re Playing Regularly.
One of the great things about pickleball is that it keeps you moving. It’s social, it’s fun and for many people, it’s become a regular part of their active lifestyle.
But just because you’re having fun doesn’t mean your body isn’t working hard.
If you’re playing once in a while, your recovery needs may be different than someone who is on the court several times a week. The more frequently you’re asking your body to perform the same repetitive movements, the more important it becomes to pay attention to how you’re feeling between games.
That can mean giving yourself adequate rest, staying active in other ways, working on strength and mobility, and addressing areas of muscular tension when they start becoming noticeable.
Massage can be one part of that recovery routine.
Keep Playing!
After all, the point of taking care of your body is so you can continue doing the things that make you feel good. Whether that’s pickleball, golf, hiking, strength training, traveling or simply keeping up with an active lifestyle.
So, pickleball players…keep playing!
Just remember that your body is part of the game, too. Give it the recovery and attention it deserves, and don’t wait until a minor complaint becomes the reason you’re sitting on the sidelines.
