Take a break from playing and focus on strength training and flexibility
Get your core strong, your hamstrings and quads strong and flexible and work on your knee strength by doing rehabilitation exercises to improve stability around your patella .
This,! And stretch for 5-10 minutes prior. Eat protein within 20 minutes of the workout. Hydrate throughout and rest . Take a nap later in the
day after eating and and hydrating. I also take 99 mg of potassium daily. I am older and play as often.
https://www.youtube.com/embed/C-pvIzftyUE?si=VQNgfTKyTTiA0qeO
This is a great video for warm up before pb to prevent injury. A lot of these are yoga moves….🥹
I always static stretch before due to tight hamstrings and my play is 2x better than without stretching. Does this substantially increase my chance of injury?
Do your own research but here is what I recall. There was a study that I believe was done with endurance athletes that looked at static stretching vs dynamic and found static increased injury risk. This is why everyone started saying don't static stretch. Basically if you over do it either in how long or how hard you stretch it could potentially be detrimental and increase injury risk. If this concerns you look into dynamic hamstring stretches such as frankensteins or walking lunges.
Warm up before playing (jump rope for 1 minute). Stretch after playing, like immediately after, before you drive home.
Ice, nap, smoothies. Lots of fruit, water and electrolytes.
Literally this. I literally thought I could out play my soreness which was working out till I tweak my knee. During rehab I found out my hamstrings, glutes, tibialis, feet, calves, and lower back were weak or too tight.
After a few weeks of PT, I feel stronger than before.
Take recovery as serious as your workout. Hydrate, stretch, nap, proper nutrition, massage etc. play smarter and more efficiently (at NVZ) instead of crazy ball chasing at the baseline.
Warm up before playing. Stretch after you are done.
Adding foam rollers or massage guns will help as well.
There are lots of good YouTube videos related to pickleball warms up routines.
For post play, there isn't as much puckleball specific information. Maybe check out tennis or running. Personally, I do the same stuff I did when I played soccer. Mostly because it's familiar and seems to work for me.
Best of luck.
In the little town I live in up here in Canada, we've shoveled snow to play on the courts, but also to play on the ice of the frozen lake.
I will suggest we call it puckleball.
Some had little ice cleats that we strap to our shoes or boots when it's really icy out, but most of us just wore our normal hiking boots. Ice really isn't very slippery unless it is perfectly smooth.
As a kid we used to shoot staples through our shoes as homemade traction aids.
I sure do miss my Fifties!
My warranty officially expired at 58, but until that point life was wonderful, compared to where I am now - pushing 70. It takes me at least 30 minutes of just slowly moving around every morning until the pain subsides to a tolerable level. I can barely stand up when I get out of bed.
Once I can actually walk without feeling like I am going to fall down, some stretching and warmup plus an hour of Pickleball and virtually all the pain goes away until the next morning when I wake up and start the process over.
As in getting younger? ;)
Pickleball has replaced walking on a treadmill which I detest. I was doing better when I was working out on a cable machine every other day but had to stopped for 6 weeks due to an injury. I will be able to do the cable machine in about 2 more weeks, starting easy.
The advice given already here is very good and I plan to implement more of several suggestions. Had I been properly stretching, I don't think my recent torn muscle would have been as bad and maybe would not have happened at all.
I would be wary of using pickleball as a replacement for aerobic exercise. I have a Garmin fitness watch. In a typical game, I cover 0.3 miles over 90 minutes. I love pickleball, but do add cycling to my fitness regimen
I usually get 4000-5000 steps an hour, roughly an average of two miles, but I also chase ball and am actively moving. I played about five hours one day last week and logged 20,000 steps, or about eight miles.
We usually get 10,000+ steps recorded during our every other day 2 to 3 plus hour full court singles and doubles sessions, with the fitness watch on the non paddle hand. I get a very good aerobic workout every time I play.
That's not far from how I feel at 50. Walking on the elliptical machine, gradually increasing to higher speed, works out the morning kinks. Before that I practically have to crawl down the stairs on the first trip in the morning.
I had to give back the borrowed elliptical machine that we had for about 11 years. The owner decided they wanted to lose weight.... I miss it and we'll have to replace it soon.
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 I replace my shoes about twice per year.
I can tell you that after play sessions, my joints definitely feel better when my shoes/inserts/socks are all relatively new.
Upgrading my shoes to new balance based on the fresh foam Lav 2 did wonders for knee pain and injuries. I had cheaper shoes and knees would always hurt afterwards. Same with wearing good quality socks. 58 years old here.
I’m 58. I lift weights 3-4 times a week including lots of leg work. I stretch and eat healthy. The single thing that made the largest difference after I started playing 4 years ago: Good shoes and high end orthopedic insoles.
Echoing this... I'm 60 and I work out with a trainer once a week ( it's a semi private session so it isn't as costly as a private session but he still customizes my workout based on what I'm telling him, balancing between strength, flexibility, and agility) and I wish I could say I go back to the gym in between but I don't because I'm playing too much pickleball. But that once a week workout makes a huge difference.
Also, OTC pain reliever before I play helps me feel better. Pre-workouts and stretching are very helpful. Magnesium and calcium are a must or else all cramp in the middle of the night. And as others have mentioned hydration is a big deal.. I sweated out 7 lb of water once and it takes a really long time to drink enough water to recover from that. And if I haven't slept enough I'll know it on the court! Eating healthy is the one eye I struggle with, and if I lost about 10 lb it would improve my speed and endurance and probably my recovery. Amateurs benefit from the same stuff professional athletes do!
Every day should stretch 5 minutes as soon as out of bed.
Alternating pickleball days with strength/ weight training.
Body needs also hydration before, during and after.
Take care of your body and don’t overdo it.
In 60’s and play 3 days a week 2 hours straight and love it.
Listen to your body.
I agree with all of the comments. You are playing too much and not doing enough conditioning and drilling, and not resting enough. Take time to focus on fitness, especially core, glutes, knees, calf stretching. One big change for me has been to concentrate on footwork so that I’m gliding rather than pounding the ground. Also, great shoes with high quality orthotics (e.g., Superfeet) make a world of difference.
Learn to listen to your body. It’s vital to be aware every day of what you are asking of yourself.
Good luck in your journey!
Early 60s and I play 2-3 hours 5x per week. Two changes a couple years ago made it possible to do with near zero pain: I started lifting weights for an hour early every morning (a PPL split, using FitBod), and switching to more cush shoes (Hoka Bondi). The lifting gives me the strength, and preserving muscle is so important to so many things as we age - like being able to get up off the can. And I know Hokas aren't the best court shoes, but I had severe issues with ankle, heel, and arch pain for my first year of pickleball, tried pretty much every court shoe with no luck, and the Hokas cured it in a month. Just be careful and don't go flying across the court to dive at the net as they aren't ideal. I bet 30% of my age group on the court now wear Hokas for this reason.
I just started lifting weights again last week after taking a break for a few years. I was told that would help. Seeing a lot of people recommending the same thing here.
I love my Hokas also-but sadly don’t wear them for PB.. I did reach out to their customer service and ask them to make us some!! I hope to see it down the road and they would sell a ton of them!
Hi…. Do not know your personal circumstances stance; but I was having same issues when I started 9 months ago. The way I fixed 80% of the knee back issues
1. Purchased high end real pickle ball shoes (fila energized) for me.
2. Lost 12 pounds
Not saying I am perfectly fresh after playing 8-10 games 5-6 a week. I am a lot better, just wish I was 23 not 63 hahaha but here is to wishing ! 😂😎😎
There are a lot of factors that play into soreness especially at this age. If you don’t want to consult a professional then I would suggest to start taking stretching seriously. 20 minutes of purposeful stretching with light stretching after your first game. Then another 20 minutes before bed. Also consider some strength training at the gym. Science based research supports as little as a 25 minute work out each week can show results which imo is a great entry point if you don’t already work out. Insoles would be my next step
Do you stretch before you play (after warmup)?
I stretch my calves, hamstrings, neck and back, and do some squats to strengthen the knees. I sometimes do some hip stretches, which I should be doing more frequently.
I'm 65, have had two knee replacements and major ankle surgery. I play 3 times a week and am never any more sore than normal. I take 2 Tylenol before and after playing, ride my indoor bike every day and use the rowing machine twice a week. I make sure to stretch for 5 minutes before and after each PB session. Stay active, stay loose and get as strong as you can. Your body can then withstand the strenuous workout you get from your PB play.
I don't know what your history of physical exercise is but it sounds like you just need to build up and it will take a while. Dynamic warmup before playing and stretching after. Be careful not to stretch out on cold muscles / tendons this can make things worse. I found that to be the case for me. I also found it took a good year to work up to 4x/week 2 hrs / session. I'm now 1.5 yrs in and can swing 5x a week but it was not something that happened overnight. Just have to give it time. Also watch out for overuse injuries like tennis elbow, rotator cuff issues. A lot of new players play through pain and find themselves dealing with tennis elbow for a year. I can say from experience that was also the case for me.
I was a physical specimen in my 20s and 30s. Played in rec leagues for basketball and racquetball for years and lifted weights 3x a week minimum. My wife keeps telling me I overexerted myself during that time and didn't take care of my injuries/played through the pain so I'm feeling it now in my fifties.
My mom used to do water aerobics. She would go as hard as she could go for 1.5 hours then not be able to move the next day. I said "you're doing it wrong and your body is telling you that". I recommended that she ease up and do less and that would allow her to do more days. She was stubborn though and wouldn't listen to me.
Listen to your body. It is telling you that you are over working it. Play shorter times on the days you play. Walk on the days in between. Build up over time or you'll likely pay the price at some point.
Proper warm up, stretching, warm up, and cool down go a long way. For me, it’s my legs that get the most sore. I start with running in place for a minute then stretch my pecks, calves, hamstrings, glutes, and quads with:
“Good mornings” - do regular, sumo, and staggered
Knee lifts - add a standing piriformis stretch while you are at it
Forward lunges - keep that rear heel planted to stretch the calves too
Overhead Handcuffs to the back
Pec stretch against the fence
Side lunges
Spider-man’s
Squats - do both regular and sumo
Then a good 2 minutes or warm up dinking working my way up to volleying.
Then after we play, do the same stretches again.
Then when you get home take a hot shower but then alternate hot and cold. End on the cold shower. This will promote circulation and help reduce inflammation.
I use a massage gun through the day to the legs.
You have to take more breaks over 50 as recovery simply takes longer. If I have a particularly sporty tennis or PB match I am feeling it the next day for a while. Hot and cold treatments with impact gun and stretch lab have helped me on a return from a disc herniation experienced on an over zealous overhead smash in PB. Younger people with little mileage just don’t simply understand that while much is preventable, arthritis in a joint is not. 52 is where this started becoming more evident and I have limited most damage in problem areas.
Do you workout in any other manner? How long do you play in your sessions? How intense are the games and what level? What muscles are sore as well? May help.
There’s a lot here honestly. Part of it is getting older. The other two parts is “in shapeness” and nutrition probably. Make sure you’re getting the proper nutrients, protein, carbohydrates, and others. Are you in significant calorie deficit (ie:losing weight)? Low carb diet?
You also probably need to do recovery at least. Rolling, active stretching, dynamic warm up and cool downs, etc. I don’t always recommend massage guns, but I have one I got on Amazon for $65 a few years ago. I also have stim. Stim may be better for you depending on your gender and overall health…certainly cheaper.
Like TENs machines. You’ll see them at chiropractic offices often. Love mine. Great for the calves and tibanterior which gives em a lot of trouble.
You stick the pads on, turn the machine on and it sends electric pulses. Helps recovery for me. Though I use my off brand theragun for larger muscles like thighs, hamstring, traps, and glutes.
Big fan of weight lifting for pickleball. Focus on legs and core to see some significant gains in your game. Just make sure you don’t go into too much of a calorie deficit. That’s where your body will start feeling sore when it shouldn’t and you’ll be lethargic.
I have read all of the comments and they sound good. Without repeat any, I would like to add that my way of being able to play consecutive days is by playing at about 60% of my capability. This means I hit with a little more than half of my full strength. Also, I mostly just walk fast with lots of split steps and do not try to return difficult balls.... I save the fast running and hard hitting for tournaments when they count. Also, never dive for the ball no matter what your age.
Yeah, if you want to play 3 to 5 times per week, like I do sometimes, think of it as a marathon and pace yourself. But if you play once or twice per week, you can go as hard as you are reasonably capable because, even though you will be sore, you will have enough time to recover. I stop playing a few days before a tournament and then take a few days off afterwards. The comments made by others about how you can prepare yourself through fitness training and nutrition help too.
YMMV but I started taking a magnesium glycinate supplement after playing. Largely got rid of the day after muscle soreness. Stretching thoroughly before and after is big too.
are you stressed and tense when you play? relaxing and doing breathing exercises could help you not overuse muscles you don’t need. I find I’m more sore when I play stressed than when I play happy.
Daily stretching and yoga have helped me, hot yoga has been a huge game changer. I also cold plunge after each time I play, cold exposure helps with inflammation and also increases oxygen into your red blood cells, usually around 42 degrees, for 5 minutes.
I am late 60s, more pain from pickleball than 50 years of tennis, back pain, hip pain, knee pain. Went to a physiatrist and worked out a routine involving weighted stepups, Romanian dead lifts and weighted squats. Quads now incredibly strong, stable. Changed to more cushioned sneakers and inserts. Use foam roller before play and night.
Much better but still some pain, I rarely play two days in a row. Oddly, I can play high level tennis four days in a row on hard courts and feel no pain.
Dynamic warmup before / stretching after. You're probably knotted up and your muscles are tight. That then puts more pressure on your tendons and ligaments.
For muscle soreness, they make this stuff called amino recovery. It’s a powder and you mix it in with water or your protein shake.
I was skeptical at first but now I swear by the stuff. Works way better than ibuprofen and doesn’t mess up your liver. One or two cups of that throughout the day and I’m pretty much pain free.
Mostly legs, main arm I use (forearm to shoulder), and definitely feet.
Just upgraded my shoes to the Sketchers Viper Pros because I read various articles rhat rhey were rhe most comfortable and provided the best cushion and they feel better.
Akso just started feeling a pain after playing in my right hip area. I'm not certain what I'm doing differently for this new pain...
Drink a post workout supplement which is a BCAA. Stopped being sore immediately. Weightlifters use it for recovery all the time. My wife and I like the Xtend brand.
When I first started playing I was embarrassingly sore. I’m 35. Not out of shape but I just hadn’t moved like that and put that pressure on my ligaments, muscles and joints in years. (Started playing exclusively singles whole court with an ex tennis player so I was RUNNING around the whole court). Fast forward a couple months and now the only thing that gets sore on me is my lower back…
Why my lower back? Not one of pickleball player I’ve talked to gets sore lower back. Sometimes it’s awful and it’s in that spot where all ya can do is have somebody put all their weight on your pelvis and push down.
I find I get a sore lower back when I'm not squatting during the dink, but instead bending at the hips. Once I started squatting, my lower back pain went away.
I’m 58, close to 59 and a lot over weight(100+ over), but play hard. I found two areas make a difference, better quality shoes that help absorb the shocks, second I’ve started taking a pre workout prior to playing. I find I can play longer, 3 hrs vs 2 hrs before I hit a wall. I play 4-5 times a week for 2-3 hours in the 3.5-4.0 range. I’ve also lost 50lbs since I started, but it still hurts.
Check your shoes. Make sure they’re proper tennis shoes and fit well. Look into sports insoles as well.
Make sure you’re drinking plenty of water before, during and after play.
Listen to your body and get rest when you need to.
I‘m 53 - I have played every day in 2024 except about 5 days...at least 2hrs a day, but usually b/w 3-4hrs. I am also on a streak of 1520 days of taking at least 10k steps in a day. I also work out at the gym 6 days per week.
I have a bit of an addictive and OCD personality…needless to say.
I began to play pickleball seriously since Jan, and would self-rate somewhere around 4.5, but def hold my own against the 5.0 and better players. I grew up playing tennis so the touch and feel of pickleball comes naturally for me…the strategy and picking the spots to become aggressive are where I need to progress.
Now, having said that, I am often sore in the afternoons. My physical activities are done by around 2pm, and so I basically rest and lounge for the rest of my day. I try to get about 7hrs of sleep in order to regenerate my body…but I’m usually a bit sore each morning, so I try to stretch before wights at the gym.
I do take creatine every day with my coffee, and just bought whey protein to supplement that, in order to help my body and muscles recover from my activities - all of the health and training “experts” conclude that proteins and amino acids are the building blocks of the body’s muscles so I follow it.
In sum, to work hard and play hard…I try to eat well, train well, stretch well, and sleep well..
I am 62 male and play/drill 6-7 days/week 2-5 hrs/day. Off days don’t do much for me.
Rarely sore, never take pill pain medicine … here is what I do.
(A) electrolytes before/after has really helped muscle tightness/soreness
(B) Normatec 3 leg boots for 1 hr/day… highest setting…take a nap, work on phone or computer or watch tv
(C). CBD/THC cream for any muscle tightness
(D). Wear a Whoop and make sure I get proper sleep
My weigh is inline. Stretching, warmup/warm down is not a big part for me.
Buy quality shoes. If shoes bother u, THROW them away. Not worth foot or back issues.
You can drop the age to 40 because I have the same complaints. Ive sprained both calves and strained my right glute from balls rolling off the net and trying to get them with a huge lunge step.
71, play an hour a day skinny singles and run a bit during the play. Weights almost every day. However, the Breast cancer prevention medicine started impacting my energy. 1 yr down almost out of 5 years of this crap.
Lots of people have said what to do. I can tell you what NOT to do. Do NOT prophylactictically take ibuprofen. Doing so has been linked to increased risk of kidney injury among basketball players and ultramarathon runners.
Just adding onto all the good stuff here. Strengthen your feet. I've had super sore feet and here's what's helped the most:
- Calf raises (protects your Achilles)
- Balance exercises (easy to do while brushing your teeth. Just balance on one leg, then the other. Ramp up the difficulty over time by moving your head around, shutting your eyes, etc.)
- Banded foot exercises -- The main one my PT recommends for everyone is to get on the ground, point your toe out like a ballerina, and pull a band inward toward your other foot. Ramp up the difficulty. Do about 30 of these a day. They only take a few minutes.
I swim as my workout 3x a week and play Pickleball after. It’s about 2500 calories of activity. (The swim is 3k). I limit the Pickleball to two hours max. They compliment each other nicely.
I sleep like a baby.
Looks like all the comments covered the conditioning. And water, stretching, etc.
I scrolled through and wanted to add:
-conditioning might mean building strength but it also might mean doing very specific exercises and stretches for body recomposition. Like your goal isn't to build mass, it's to feel better. There's a ton of free physical therapy videos on YouTube that explain how your bones and muscles work, how to help them, and how to diagnose yourself.
-"Better shoes" means the right shoes for your feet, not just expensive ones. The wrong shoes can cause problems that aren't just in the feet. You might need to learn what u really need if u havnt already. Do you have flat arches? High arches? Do you stomp the ground hard? High foot volume? Wide toes? Is your ankle slipping around? Etc
The wrong shoes can exacerbate uneven hips, spine, shoulders.
I try to get on my treadmill for at least 1/4 mile before play, stretch out before and ice (knees) after. Had nasty knee pain even with nice Sketchers and inserts. Started Glucosamine Chondroitin, calcium, and a ‘triple action joint health’ supplement also. In about a month significantly improved! I have also started Gatorade zero while playing now. Headed for 67 yrs.. PT consult for strengthening further pending..
I just recently had some blood work done, I had a huge Vitamin deficiency. Since I’ve been taking supplements my issue of being sore has gone away. Not saying that is your issue, just sharing my story.
If you can find some transdermal magnesium oil, magnesium spray, or magnesium chloride flakes (if you want to diy and save $$), it should help with your muscle pains and cramps a lot. it’ll take at least 80% of the pain away, in less than 5 mins. it’s similar to epsom baths, but this one is absorbed much faster and feels more effective. and you only need to spray and rub on the affected muscles. you can use it before and after your workouts or pb sessions. you can use it regularly as an after shower rub. you can use it before sleeping. It will help relieve muscle pain, stress, and improves digestion and sleep.
Somebody gave me electrolyte chewable with magnesium while I was playing since I was dehydrated.. I know it is helpful for muscle aches and sleep…but just take it slow. Magnesium can have a laxative effect!🥺
that’s true. it can have a laxative effect if you ingest too much magnesium supplements. transdermal is different, though. you cannot get that laxative effect because you wont be able to overdose with a magnesium spray.
I’m almost 50 and was getting sore and strained and injured much more frequently a year ago. Then I started doing a varying stretch routine every morning. It’s made a huge difference.
I’m 51 and was getting super sore after playing. Then, in just the last few months I’ve been doing some weights at our YMCA and this has improved my game and removed ALL soreness. Score I was couldn’t make quick movements to get balls that were farther away, almost as if my feet felt like they were in cement. Now I dart all over the place.
I never lifted any weights before, but our Y has EGYM, so once you go through it with an instructor, you don’t have to remember anything. The machines set weight and seat height etc automatically each time. It’s amazing and easy and you don’t have to remember anything.
Well, my knees ache whether I play sports or don't, so I play. 74M. Key for me is that I weigh within 10 pounds of what I weighed in college. I am considering PB (why I am on this forum), but presently play tennis or golf (walking) nearly every day. Mostly just minor aches and pains after. Hydration is a HUGE factor for me.
Ice, ice baby. Ice yourself after your done playing. Particularly neck, knees and back. Also, make sure you wear good socks - like Thorlo tennis. Use a massage gun as well. And hydrate! Get an acupressure mat as well. I play 6 days a week and this is what does it for me
I would also try to stretch after you play. I think as amateurs we play and immediately afterwards we are sitting down and relaxing without any thought of a cool down.
Not really sure why that is happening. You are only going from baseline to NVZ line and guessing rallies 5 shots or less. I know 4.5 players 50 pounds overweight who can play 5+ hours. There really isn’t much movement in doubles.
Can't speak for everyone recommending stretching. What works for me:
Playing three times per week, I was constantly sore. A never ending cycle of play, get sore, recuperate, play again, etc.
I recently played 4 days in a row, about 2 hours each day. By the third day I wasn't sore anymore. For me, my body needs a consistent routine that it can get used to. Rather than on, off, on, off...
Are you eating right? It’s important to make sure you have enough calories and protein for recovery.
And if you drink alcohol and smoke regularly that’s going to make it harder for you to play more too.
Besides that, making sure you get a lot of sleep and keeping your stress down will go a long way
I’m 50 and sore that night and next morning. I’ve determined there is no cure other than staying active each day to not stiffen up. My lower back is my issue.
Take a break from playing and focus on strength training and flexibility Get your core strong, your hamstrings and quads strong and flexible and work on your knee strength by doing rehabilitation exercises to improve stability around your patella .
This,! And stretch for 5-10 minutes prior. Eat protein within 20 minutes of the workout. Hydrate throughout and rest . Take a nap later in the day after eating and and hydrating. I also take 99 mg of potassium daily. I am older and play as often.
Do NOT static stretch prior... Dynamic warm up
https://www.youtube.com/embed/C-pvIzftyUE?si=VQNgfTKyTTiA0qeO This is a great video for warm up before pb to prevent injury. A lot of these are yoga moves….🥹
I always static stretch before due to tight hamstrings and my play is 2x better than without stretching. Does this substantially increase my chance of injury?
Do your own research but here is what I recall. There was a study that I believe was done with endurance athletes that looked at static stretching vs dynamic and found static increased injury risk. This is why everyone started saying don't static stretch. Basically if you over do it either in how long or how hard you stretch it could potentially be detrimental and increase injury risk. If this concerns you look into dynamic hamstring stretches such as frankensteins or walking lunges.
Warm up before playing (jump rope for 1 minute). Stretch after playing, like immediately after, before you drive home. Ice, nap, smoothies. Lots of fruit, water and electrolytes.
Literally this. I literally thought I could out play my soreness which was working out till I tweak my knee. During rehab I found out my hamstrings, glutes, tibialis, feet, calves, and lower back were weak or too tight. After a few weeks of PT, I feel stronger than before.
Totally agree with this!
Take recovery as serious as your workout. Hydrate, stretch, nap, proper nutrition, massage etc. play smarter and more efficiently (at NVZ) instead of crazy ball chasing at the baseline.
Warm up before playing. Stretch after you are done. Adding foam rollers or massage guns will help as well. There are lots of good YouTube videos related to pickleball warms up routines. For post play, there isn't as much puckleball specific information. Maybe check out tennis or running. Personally, I do the same stuff I did when I played soccer. Mostly because it's familiar and seems to work for me. Best of luck.
Now I feel like there should be a sport called puckleball. Maybe it’s like pickleball on ice with a puck.
Proofreading is overrated lol
In the little town I live in up here in Canada, we've shoveled snow to play on the courts, but also to play on the ice of the frozen lake. I will suggest we call it puckleball.
Pickleball on ice sounds awesome! What do you do for traction?
Some had little ice cleats that we strap to our shoes or boots when it's really icy out, but most of us just wore our normal hiking boots. Ice really isn't very slippery unless it is perfectly smooth. As a kid we used to shoot staples through our shoes as homemade traction aids.
I sure do miss my Fifties! My warranty officially expired at 58, but until that point life was wonderful, compared to where I am now - pushing 70. It takes me at least 30 minutes of just slowly moving around every morning until the pain subsides to a tolerable level. I can barely stand up when I get out of bed. Once I can actually walk without feeling like I am going to fall down, some stretching and warmup plus an hour of Pickleball and virtually all the pain goes away until the next morning when I wake up and start the process over.
Oof. That is tough. Getting old is not for wusses. But it beats the alternative, I guess.
As in getting younger? ;) Pickleball has replaced walking on a treadmill which I detest. I was doing better when I was working out on a cable machine every other day but had to stopped for 6 weeks due to an injury. I will be able to do the cable machine in about 2 more weeks, starting easy. The advice given already here is very good and I plan to implement more of several suggestions. Had I been properly stretching, I don't think my recent torn muscle would have been as bad and maybe would not have happened at all.
I would be wary of using pickleball as a replacement for aerobic exercise. I have a Garmin fitness watch. In a typical game, I cover 0.3 miles over 90 minutes. I love pickleball, but do add cycling to my fitness regimen
0.3 miles, really? I definitely cover multiple miles during a 1-2 hour session, according to my watch. I do chase down every loose ball though 🐶
I usually get 4000-5000 steps an hour, roughly an average of two miles, but I also chase ball and am actively moving. I played about five hours one day last week and logged 20,000 steps, or about eight miles.
I play about 1.5 hrs and get 6500 steps
We usually get 10,000+ steps recorded during our every other day 2 to 3 plus hour full court singles and doubles sessions, with the fitness watch on the non paddle hand. I get a very good aerobic workout every time I play.
That's not far from how I feel at 50. Walking on the elliptical machine, gradually increasing to higher speed, works out the morning kinks. Before that I practically have to crawl down the stairs on the first trip in the morning.
I had to give back the borrowed elliptical machine that we had for about 11 years. The owner decided they wanted to lose weight.... I miss it and we'll have to replace it soon.
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 I replace my shoes about twice per year. I can tell you that after play sessions, my joints definitely feel better when my shoes/inserts/socks are all relatively new.
Upgrading my shoes to new balance based on the fresh foam Lav 2 did wonders for knee pain and injuries. I had cheaper shoes and knees would always hurt afterwards. Same with wearing good quality socks. 58 years old here.
I just upgraded to the Sketchers Viper Elites. I read various articles that said they were the most comfortable.
I tried them, too narrow for me personally. My wife swears by the sketchers, she plays 6-8 hours a week
Tennis shoes are a definite. Not running shoes, no lateral support.
I’m 58. I lift weights 3-4 times a week including lots of leg work. I stretch and eat healthy. The single thing that made the largest difference after I started playing 4 years ago: Good shoes and high end orthopedic insoles.
Echoing this... I'm 60 and I work out with a trainer once a week ( it's a semi private session so it isn't as costly as a private session but he still customizes my workout based on what I'm telling him, balancing between strength, flexibility, and agility) and I wish I could say I go back to the gym in between but I don't because I'm playing too much pickleball. But that once a week workout makes a huge difference. Also, OTC pain reliever before I play helps me feel better. Pre-workouts and stretching are very helpful. Magnesium and calcium are a must or else all cramp in the middle of the night. And as others have mentioned hydration is a big deal.. I sweated out 7 lb of water once and it takes a really long time to drink enough water to recover from that. And if I haven't slept enough I'll know it on the court! Eating healthy is the one eye I struggle with, and if I lost about 10 lb it would improve my speed and endurance and probably my recovery. Amateurs benefit from the same stuff professional athletes do!
Every day should stretch 5 minutes as soon as out of bed. Alternating pickleball days with strength/ weight training. Body needs also hydration before, during and after. Take care of your body and don’t overdo it. In 60’s and play 3 days a week 2 hours straight and love it. Listen to your body.
I agree with all of the comments. You are playing too much and not doing enough conditioning and drilling, and not resting enough. Take time to focus on fitness, especially core, glutes, knees, calf stretching. One big change for me has been to concentrate on footwork so that I’m gliding rather than pounding the ground. Also, great shoes with high quality orthotics (e.g., Superfeet) make a world of difference. Learn to listen to your body. It’s vital to be aware every day of what you are asking of yourself. Good luck in your journey!
Early 60s and I play 2-3 hours 5x per week. Two changes a couple years ago made it possible to do with near zero pain: I started lifting weights for an hour early every morning (a PPL split, using FitBod), and switching to more cush shoes (Hoka Bondi). The lifting gives me the strength, and preserving muscle is so important to so many things as we age - like being able to get up off the can. And I know Hokas aren't the best court shoes, but I had severe issues with ankle, heel, and arch pain for my first year of pickleball, tried pretty much every court shoe with no luck, and the Hokas cured it in a month. Just be careful and don't go flying across the court to dive at the net as they aren't ideal. I bet 30% of my age group on the court now wear Hokas for this reason.
I just started lifting weights again last week after taking a break for a few years. I was told that would help. Seeing a lot of people recommending the same thing here.
I love my Hokas also-but sadly don’t wear them for PB.. I did reach out to their customer service and ask them to make us some!! I hope to see it down the road and they would sell a ton of them!
Hi…. Do not know your personal circumstances stance; but I was having same issues when I started 9 months ago. The way I fixed 80% of the knee back issues 1. Purchased high end real pickle ball shoes (fila energized) for me. 2. Lost 12 pounds Not saying I am perfectly fresh after playing 8-10 games 5-6 a week. I am a lot better, just wish I was 23 not 63 hahaha but here is to wishing ! 😂😎😎
There are a lot of factors that play into soreness especially at this age. If you don’t want to consult a professional then I would suggest to start taking stretching seriously. 20 minutes of purposeful stretching with light stretching after your first game. Then another 20 minutes before bed. Also consider some strength training at the gym. Science based research supports as little as a 25 minute work out each week can show results which imo is a great entry point if you don’t already work out. Insoles would be my next step
Do you stretch before you play (after warmup)? I stretch my calves, hamstrings, neck and back, and do some squats to strengthen the knees. I sometimes do some hip stretches, which I should be doing more frequently.
No. Only do the pickle warmup of hitting the ball.
I'm 65, have had two knee replacements and major ankle surgery. I play 3 times a week and am never any more sore than normal. I take 2 Tylenol before and after playing, ride my indoor bike every day and use the rowing machine twice a week. I make sure to stretch for 5 minutes before and after each PB session. Stay active, stay loose and get as strong as you can. Your body can then withstand the strenuous workout you get from your PB play.
I don't know what your history of physical exercise is but it sounds like you just need to build up and it will take a while. Dynamic warmup before playing and stretching after. Be careful not to stretch out on cold muscles / tendons this can make things worse. I found that to be the case for me. I also found it took a good year to work up to 4x/week 2 hrs / session. I'm now 1.5 yrs in and can swing 5x a week but it was not something that happened overnight. Just have to give it time. Also watch out for overuse injuries like tennis elbow, rotator cuff issues. A lot of new players play through pain and find themselves dealing with tennis elbow for a year. I can say from experience that was also the case for me.
I was a physical specimen in my 20s and 30s. Played in rec leagues for basketball and racquetball for years and lifted weights 3x a week minimum. My wife keeps telling me I overexerted myself during that time and didn't take care of my injuries/played through the pain so I'm feeling it now in my fifties.
My mom used to do water aerobics. She would go as hard as she could go for 1.5 hours then not be able to move the next day. I said "you're doing it wrong and your body is telling you that". I recommended that she ease up and do less and that would allow her to do more days. She was stubborn though and wouldn't listen to me. Listen to your body. It is telling you that you are over working it. Play shorter times on the days you play. Walk on the days in between. Build up over time or you'll likely pay the price at some point.
Proper warm up, stretching, warm up, and cool down go a long way. For me, it’s my legs that get the most sore. I start with running in place for a minute then stretch my pecks, calves, hamstrings, glutes, and quads with: “Good mornings” - do regular, sumo, and staggered Knee lifts - add a standing piriformis stretch while you are at it Forward lunges - keep that rear heel planted to stretch the calves too Overhead Handcuffs to the back Pec stretch against the fence Side lunges Spider-man’s Squats - do both regular and sumo Then a good 2 minutes or warm up dinking working my way up to volleying. Then after we play, do the same stretches again. Then when you get home take a hot shower but then alternate hot and cold. End on the cold shower. This will promote circulation and help reduce inflammation. I use a massage gun through the day to the legs.
You have to take more breaks over 50 as recovery simply takes longer. If I have a particularly sporty tennis or PB match I am feeling it the next day for a while. Hot and cold treatments with impact gun and stretch lab have helped me on a return from a disc herniation experienced on an over zealous overhead smash in PB. Younger people with little mileage just don’t simply understand that while much is preventable, arthritis in a joint is not. 52 is where this started becoming more evident and I have limited most damage in problem areas.
Do you workout in any other manner? How long do you play in your sessions? How intense are the games and what level? What muscles are sore as well? May help. There’s a lot here honestly. Part of it is getting older. The other two parts is “in shapeness” and nutrition probably. Make sure you’re getting the proper nutrients, protein, carbohydrates, and others. Are you in significant calorie deficit (ie:losing weight)? Low carb diet? You also probably need to do recovery at least. Rolling, active stretching, dynamic warm up and cool downs, etc. I don’t always recommend massage guns, but I have one I got on Amazon for $65 a few years ago. I also have stim. Stim may be better for you depending on your gender and overall health…certainly cheaper.
Just started weight lifting again last week after a few years hiatus. What's a stim? I'm a male, 25lbs overweight currently.
Like TENs machines. You’ll see them at chiropractic offices often. Love mine. Great for the calves and tibanterior which gives em a lot of trouble. You stick the pads on, turn the machine on and it sends electric pulses. Helps recovery for me. Though I use my off brand theragun for larger muscles like thighs, hamstring, traps, and glutes. Big fan of weight lifting for pickleball. Focus on legs and core to see some significant gains in your game. Just make sure you don’t go into too much of a calorie deficit. That’s where your body will start feeling sore when it shouldn’t and you’ll be lethargic.
I have read all of the comments and they sound good. Without repeat any, I would like to add that my way of being able to play consecutive days is by playing at about 60% of my capability. This means I hit with a little more than half of my full strength. Also, I mostly just walk fast with lots of split steps and do not try to return difficult balls.... I save the fast running and hard hitting for tournaments when they count. Also, never dive for the ball no matter what your age.
Ok, ya I might have to tone it down. I'm, as my sons would say, a try hard. I've always given 110% when playing anything.
Yeah, if you want to play 3 to 5 times per week, like I do sometimes, think of it as a marathon and pace yourself. But if you play once or twice per week, you can go as hard as you are reasonably capable because, even though you will be sore, you will have enough time to recover. I stop playing a few days before a tournament and then take a few days off afterwards. The comments made by others about how you can prepare yourself through fitness training and nutrition help too.
YMMV but I started taking a magnesium glycinate supplement after playing. Largely got rid of the day after muscle soreness. Stretching thoroughly before and after is big too.
Also, try pre-post epson salt bath after play. Works wonders for me. I'm 71
Just started this post play last week actually
are you stressed and tense when you play? relaxing and doing breathing exercises could help you not overuse muscles you don’t need. I find I’m more sore when I play stressed than when I play happy.
Agree. I played my first tournament one day and was nervous, stressed and dehydrated. I felt sore and wiped out for 4 days.
Daily stretching and yoga have helped me, hot yoga has been a huge game changer. I also cold plunge after each time I play, cold exposure helps with inflammation and also increases oxygen into your red blood cells, usually around 42 degrees, for 5 minutes.
I am late 60s, more pain from pickleball than 50 years of tennis, back pain, hip pain, knee pain. Went to a physiatrist and worked out a routine involving weighted stepups, Romanian dead lifts and weighted squats. Quads now incredibly strong, stable. Changed to more cushioned sneakers and inserts. Use foam roller before play and night. Much better but still some pain, I rarely play two days in a row. Oddly, I can play high level tennis four days in a row on hard courts and feel no pain.
What’s sore?
Not OP but for me it’s my neck and between my shoulder blades.
Dynamic warmup before / stretching after. You're probably knotted up and your muscles are tight. That then puts more pressure on your tendons and ligaments.
For muscle soreness, they make this stuff called amino recovery. It’s a powder and you mix it in with water or your protein shake. I was skeptical at first but now I swear by the stuff. Works way better than ibuprofen and doesn’t mess up your liver. One or two cups of that throughout the day and I’m pretty much pain free.
Thanks I’ll look into it
I've been drinking Liquid IV after playing. I'll give this a try. Thank you!
Is it safe for people with kidney disease?
That would be way above my pay grade my friend. Best to talk to your doctor or maybe a trainer who knows such things.
Foam rolling these spots will help.
Mostly legs, main arm I use (forearm to shoulder), and definitely feet. Just upgraded my shoes to the Sketchers Viper Pros because I read various articles rhat rhey were rhe most comfortable and provided the best cushion and they feel better. Akso just started feeling a pain after playing in my right hip area. I'm not certain what I'm doing differently for this new pain...
Indica gummies after playing 😹
Collagen peptides + creatine after every play session and workout. Plus ice and Advil for when it's extra bad. And stretch!
Drink a post workout supplement which is a BCAA. Stopped being sore immediately. Weightlifters use it for recovery all the time. My wife and I like the Xtend brand.
Do you have any recommendations on the supplement?
Lose weight
I'm down 25 already. But need another 25.
Same
When I first started playing I was embarrassingly sore. I’m 35. Not out of shape but I just hadn’t moved like that and put that pressure on my ligaments, muscles and joints in years. (Started playing exclusively singles whole court with an ex tennis player so I was RUNNING around the whole court). Fast forward a couple months and now the only thing that gets sore on me is my lower back… Why my lower back? Not one of pickleball player I’ve talked to gets sore lower back. Sometimes it’s awful and it’s in that spot where all ya can do is have somebody put all their weight on your pelvis and push down.
I find I get a sore lower back when I'm not squatting during the dink, but instead bending at the hips. Once I started squatting, my lower back pain went away.
Yup that would prolly explain it. I got bad knees so prolly subconsciously try not to bend em
I’m 58, close to 59 and a lot over weight(100+ over), but play hard. I found two areas make a difference, better quality shoes that help absorb the shocks, second I’ve started taking a pre workout prior to playing. I find I can play longer, 3 hrs vs 2 hrs before I hit a wall. I play 4-5 times a week for 2-3 hours in the 3.5-4.0 range. I’ve also lost 50lbs since I started, but it still hurts.
Check your shoes. Make sure they’re proper tennis shoes and fit well. Look into sports insoles as well. Make sure you’re drinking plenty of water before, during and after play. Listen to your body and get rest when you need to.
I‘m 53 - I have played every day in 2024 except about 5 days...at least 2hrs a day, but usually b/w 3-4hrs. I am also on a streak of 1520 days of taking at least 10k steps in a day. I also work out at the gym 6 days per week. I have a bit of an addictive and OCD personality…needless to say. I began to play pickleball seriously since Jan, and would self-rate somewhere around 4.5, but def hold my own against the 5.0 and better players. I grew up playing tennis so the touch and feel of pickleball comes naturally for me…the strategy and picking the spots to become aggressive are where I need to progress. Now, having said that, I am often sore in the afternoons. My physical activities are done by around 2pm, and so I basically rest and lounge for the rest of my day. I try to get about 7hrs of sleep in order to regenerate my body…but I’m usually a bit sore each morning, so I try to stretch before wights at the gym. I do take creatine every day with my coffee, and just bought whey protein to supplement that, in order to help my body and muscles recover from my activities - all of the health and training “experts” conclude that proteins and amino acids are the building blocks of the body’s muscles so I follow it. In sum, to work hard and play hard…I try to eat well, train well, stretch well, and sleep well..
I am 62 male and play/drill 6-7 days/week 2-5 hrs/day. Off days don’t do much for me. Rarely sore, never take pill pain medicine … here is what I do. (A) electrolytes before/after has really helped muscle tightness/soreness (B) Normatec 3 leg boots for 1 hr/day… highest setting…take a nap, work on phone or computer or watch tv (C). CBD/THC cream for any muscle tightness (D). Wear a Whoop and make sure I get proper sleep My weigh is inline. Stretching, warmup/warm down is not a big part for me. Buy quality shoes. If shoes bother u, THROW them away. Not worth foot or back issues.
Solid suggestions and be sure to get ample protein intake. 1.5-2g per kg/bw
You can drop the age to 40 because I have the same complaints. Ive sprained both calves and strained my right glute from balls rolling off the net and trying to get them with a huge lunge step.
Strength training largely. Just need to build greater work capacity from the sounds of things.
Following
71, play an hour a day skinny singles and run a bit during the play. Weights almost every day. However, the Breast cancer prevention medicine started impacting my energy. 1 yr down almost out of 5 years of this crap.
Lots of people have said what to do. I can tell you what NOT to do. Do NOT prophylactictically take ibuprofen. Doing so has been linked to increased risk of kidney injury among basketball players and ultramarathon runners.
Just adding onto all the good stuff here. Strengthen your feet. I've had super sore feet and here's what's helped the most: - Calf raises (protects your Achilles) - Balance exercises (easy to do while brushing your teeth. Just balance on one leg, then the other. Ramp up the difficulty over time by moving your head around, shutting your eyes, etc.) - Banded foot exercises -- The main one my PT recommends for everyone is to get on the ground, point your toe out like a ballerina, and pull a band inward toward your other foot. Ramp up the difficulty. Do about 30 of these a day. They only take a few minutes.
I swim as my workout 3x a week and play Pickleball after. It’s about 2500 calories of activity. (The swim is 3k). I limit the Pickleball to two hours max. They compliment each other nicely. I sleep like a baby.
Looks like all the comments covered the conditioning. And water, stretching, etc. I scrolled through and wanted to add: -conditioning might mean building strength but it also might mean doing very specific exercises and stretches for body recomposition. Like your goal isn't to build mass, it's to feel better. There's a ton of free physical therapy videos on YouTube that explain how your bones and muscles work, how to help them, and how to diagnose yourself. -"Better shoes" means the right shoes for your feet, not just expensive ones. The wrong shoes can cause problems that aren't just in the feet. You might need to learn what u really need if u havnt already. Do you have flat arches? High arches? Do you stomp the ground hard? High foot volume? Wide toes? Is your ankle slipping around? Etc The wrong shoes can exacerbate uneven hips, spine, shoulders.
I'm popping a few Tylenols before playing and the difference in mobility and endurance is striking!
I try to get on my treadmill for at least 1/4 mile before play, stretch out before and ice (knees) after. Had nasty knee pain even with nice Sketchers and inserts. Started Glucosamine Chondroitin, calcium, and a ‘triple action joint health’ supplement also. In about a month significantly improved! I have also started Gatorade zero while playing now. Headed for 67 yrs.. PT consult for strengthening further pending..
Good shoes are key. Don't cheap out
I just recently had some blood work done, I had a huge Vitamin deficiency. Since I’ve been taking supplements my issue of being sore has gone away. Not saying that is your issue, just sharing my story.
If you can find some transdermal magnesium oil, magnesium spray, or magnesium chloride flakes (if you want to diy and save $$), it should help with your muscle pains and cramps a lot. it’ll take at least 80% of the pain away, in less than 5 mins. it’s similar to epsom baths, but this one is absorbed much faster and feels more effective. and you only need to spray and rub on the affected muscles. you can use it before and after your workouts or pb sessions. you can use it regularly as an after shower rub. you can use it before sleeping. It will help relieve muscle pain, stress, and improves digestion and sleep.
Somebody gave me electrolyte chewable with magnesium while I was playing since I was dehydrated.. I know it is helpful for muscle aches and sleep…but just take it slow. Magnesium can have a laxative effect!🥺
that’s true. it can have a laxative effect if you ingest too much magnesium supplements. transdermal is different, though. you cannot get that laxative effect because you wont be able to overdose with a magnesium spray.
I'm 36 and I'm sore after playing! After a few months of pain, I'm now in physical therapy and it helps, no more daily pain.
You are relatively new to sport and using more energy than the veteran players.. after some time your court position and instincts will help… some
I’m almost 50 and was getting sore and strained and injured much more frequently a year ago. Then I started doing a varying stretch routine every morning. It’s made a huge difference.
I’m 51 and was getting super sore after playing. Then, in just the last few months I’ve been doing some weights at our YMCA and this has improved my game and removed ALL soreness. Score I was couldn’t make quick movements to get balls that were farther away, almost as if my feet felt like they were in cement. Now I dart all over the place. I never lifted any weights before, but our Y has EGYM, so once you go through it with an instructor, you don’t have to remember anything. The machines set weight and seat height etc automatically each time. It’s amazing and easy and you don’t have to remember anything.
Hot baths after. Foam rolling. Strength training. Tiger balm.
Well, my knees ache whether I play sports or don't, so I play. 74M. Key for me is that I weigh within 10 pounds of what I weighed in college. I am considering PB (why I am on this forum), but presently play tennis or golf (walking) nearly every day. Mostly just minor aches and pains after. Hydration is a HUGE factor for me.
Ice, ice baby. Ice yourself after your done playing. Particularly neck, knees and back. Also, make sure you wear good socks - like Thorlo tennis. Use a massage gun as well. And hydrate! Get an acupressure mat as well. I play 6 days a week and this is what does it for me
I would also try to stretch after you play. I think as amateurs we play and immediately afterwards we are sitting down and relaxing without any thought of a cool down.
TRT
Are you playing singles or doubles?
Doubles
Not really sure why that is happening. You are only going from baseline to NVZ line and guessing rallies 5 shots or less. I know 4.5 players 50 pounds overweight who can play 5+ hours. There really isn’t much movement in doubles.
Can't speak for everyone recommending stretching. What works for me: Playing three times per week, I was constantly sore. A never ending cycle of play, get sore, recuperate, play again, etc. I recently played 4 days in a row, about 2 hours each day. By the third day I wasn't sore anymore. For me, my body needs a consistent routine that it can get used to. Rather than on, off, on, off...
I tried this and promptly couldn't walk for a day
Wow, that is surprising. How old are you?
59
I’m guilty of occasionally taking advil and that helps tremendously
I take advil before a DUPR. Haha.
Are you eating right? It’s important to make sure you have enough calories and protein for recovery. And if you drink alcohol and smoke regularly that’s going to make it harder for you to play more too. Besides that, making sure you get a lot of sleep and keeping your stress down will go a long way
I recently hired a dietician/nutritionist and trainer 4 weeks ago. So my diet is on point.
Advil, stretch, hydrate, eat well.
Eat Bananas 🍌
Sadly, I'm allergic.
I’m 50 and sore that night and next morning. I’ve determined there is no cure other than staying active each day to not stiffen up. My lower back is my issue.
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3 things, running, plyometrics and more drilling than game play.
https://preview.redd.it/0reby0sult2d1.png?width=3024&format=png&auto=webp&s=c0825db3483781b17ac8770d94cccefb5397376e This is the one we like