Do you play a bunch of pickleball and find yourself sore afterwards? Have a hard time relaxing after long sessions? Read on to learn how to care for your body after you play.
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Pickleball is a fun and exciting way to stay active, but more and more people are finding that it can take a toll on your body. After an intense session, it's important to nurture your tired muscles and promote restful sleep.
This article will explore effective ways to relieve muscle and enhance sleep after pickleball.
[Bonus Read: 47 Signs You're Obsessed With Pickleball]
Is pickleball hard on your body?
Pickleball involves a lot of quick movements, sudden stops, and repetitive motions that can lead to muscle fatigue and soreness.
It can be hard on the hips, knees, and ankles to move around. It can also be tough on the shoulder and elbow to swing the paddle repeatedly.
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If you play the game right, you're going to have tired muscles afterwards. It's crucial to care for yourself after hitting the courts in order to prevent injury and work towards faster recovery.
That way you can play again sooner!
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Pickleball Injury Prevention
Make sure you warm up properly by spending ample time stretching and lightly moving your body around before you begin a real game.
Read this detailed guide on how to warm up (and cool down) at the courts.
It's also important to hydrate properly. This includes drinking more than you think you should. You can boost water with supplements that help you perform better and for longer.
[Guide: Five of the best hydration supplements]
Afterwards, quality sleep is imperative for overall health and well-being, and it can will repair your body. There are products that can help you sleep much better after playing, even if your body is in mild pain. Read on for some of the top picks...
Top Picks for Muscle and Sleep Aid
Here are our choice items that can help relieve muscle soreness and promote restful sleep after pickleball. Five options worth considering:
Magnesium supplements
Magnesium is a mineral that plays a critical role in muscle function and relaxation. Taking magnesium supplements before bed can ease muscle tension and promote better sleep.
One popular option is the Jigsaw MagSoothe, which comes in a powder form and can be mixed with water. It takes like a fizzy raspberry lemonade, and tastes great. Mix it with half a cup of water before bed and you're good to go. Bed will feel comfy and cozy.
Jigsaw also makes the Pickleball Cocktail, a blend of supplements that aid workouts.
CBD oils and lotions
Cannabidiol (CBD) is a non-psychoactive compound found in hemp plants that has been shown to have anti-inflammatory and pain-relieving properties. Just makes you feel good.
CBD oil or lotion can help reduce muscle soreness and promote relaxation. You can apply it topically, right onto a sore spot, and feel the pain dissipate. Magic! It's fully OTC, too.
The Charlotte's Web Hemp Infused Cream contains full-spectrum hemp extract and other natural ingredients, and should absolutely be in your medicine cabinet.
Epsom bath salt
Epsom salt is a type of magnesium sulfate that can be absorbed through the skin.
Taking an Epsom salt bath can help ease muscle soreness and promote relaxation. It is the most economical, optimal and no-brainer thing you can do after pickleball.
Dr. Teal's Epsom Salt Soaking Solution comes in various scents and can be added to a warm bath. Dump some into the water and enjoy a relaxing soak. Works like a charm.
Foam roller
Foam rolling is a form of self-massage that can release muscle tension and boost blood flow.
Using a foam roller after playing pickleball can help reduce soreness and promote faster recovery. It's a great thing you can do without the need for electronics or another person.
For a detailed guide on this and other manual recovery tools, CLICK HERE.
Ashwagandha
Ashwagandha is an herb that has been used in medicine for centuries. The Himalaya brand is a reputable brand to try this herb, which is fast becoming a popular sports aid.
It has several health benefits. It reduces stress and anxiety, improves focus and reduces brain fog. "Ash" also promotes muscle strength and recovery after exercise.
Studies show ashwagandha is anti-inflammatory, a booster of endurance, reduces fatigue, all of which make it a ridiculous cheat code when it comes to post-workout recovery.
Pickleball Recovery Product FAQ
Questions a pickleball player might have about recovery, muscle relief, and sleep aid.
How soon after pickleball should I begin my recovery routine?
As soon as possible after playing pickleball, ideally within 30 minutes to an hour.
It begins with a cool down, stretching, and continued hydration. This can help reduce muscle soreness and promote faster recovery.
Once home, you may begin considering massage tools, supplements, and a bath.
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Should I stretch before or after playing pickleball?
Both! It's best to do some light stretching before playing pickleball to warm up your muscles and prevent injury.
After playing, you can do some deeper stretches to loosen muscles, and just make sure your muscles don't lock up and get stiff.
You can stretch anytime you're idle and have nothing to do. It promotes flexibility, which in turn can help prevent injury when your body reaches or gets positioned in a weird way.
How much sleep do I need to aid muscle recovery?
As much as you can. Your needs vary depending on age, activity level, and other factors.
Generally, adults should aim for 7-9 hours of sleep per night to promote recovery and overall health. If you have trouble sleeping, the above items can all help promote sleep quality.
If you still cannot sleep well, you should discuss with a medical professional.
What foods can help with muscle recovery and sleep?
Many foods that can help with muscle recovery and sleep.
Foods high in protein, such as lean meats, eggs, and beans, can help repair and rebuild muscles. Foods high in complex carbohydrates, like whole grains and vegetables, can provide solid energy and aid digestion and in turn promote stomach health and sleep.
Consider a daily adult multivitamin for active folks, if you play often.
Bottom Line
Pickleball is a great way to stay moving and fit, but you must care for your body afterward.
Products like magnesium, CBD, and bath salts can aid muscle relief and sleep.
Light stretching before playing, and deeper stretching afterward, can help prevent injury and keep your muscles flexible. Here's a guide on warm up and cool downs.
By prioritizing self-care, you can continue to enjoy the game of pickleball while maintaining optimal health and wellness. That way, you can play again sooner and for longer.
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