Know when to rest and recover

Overuse is the root cause of most pickleball injuries. The repetitive movements create microtears in tendons and muscles that need time to heal. Playing through pain turns minor issues into serious injuries.

Warning Signs to Stop Playing

• Pain during or immediately after playing
• Swelling in joints or tendons
• Declining performance even before pain appears
• Stiffness that doesn't resolve within a few hours

Recovery Protocol

1. Ice sore areas for 15–20 minutes, several times daily
2. Rest from playing to allow healing
3. Gentle movement after initial rest — move within pain tolerance
4. Seek medical attention if pain persists beyond several days or you can't bear weight

Tips

• Incorporate rest days into your weekly routine, especially if you play 3+ times per week
• Microtears typically heal within a couple of days with proper rest
• A daily routine of stretching, gentle strength training, and aerobic activity between play sessions minimizes injury risk
• Build playing time gradually rather than going from zero to five days a week