🏓 Pickleball Tips & Tricks to Stay Healthy, Fast & Pain-Free This Summer
- Dr. Matt Paluchniak
- Jul 28
- 2 min read
Pickleball is everywhere this summer — and we’re here for it. It’s fast-paced, fun, social, and a great way to stay active.
But if your knees ache, your shoulder’s barking, or you’re leaking when lunging for the ball… you’re not alone.
At Evolv, we’re seeing a huge rise in pickleball-related aches, pains, and pelvic floor issues — especially in women. So here’s your guide to playing better, recovering smarter, and supporting your whole body (yes, even the parts you don’t talk about out loud).
🔥 1. Warm Up Like a Pro
Even if you’re playing a “friendly match,” pickleball demands quick direction changes, explosive movement, and rotational strength.
Try this 5-minute warm-up:
20 jumping jacks
Arm swings and circles
Side lunges
High knees or fast feet
Practice paddle swings
🦵 2. Save the Knees
Knees take a beating on hard courts. If you’ve got achy knees post-match, it may be due to weak hips or tight quads.
Recovery moves to add:
Hip flexor stretch
Glute bridges
Foam rolling
🩺 3. Ladies, Let’s Talk Pelvic Floor
Many active women experience leakage, pressure, or pelvic discomfort during high-impact activities like pickleball — especially during quick stops, lunges, or smashes.
These symptoms are common but not normal, and they’re treatable with pelvic health therapy.
Watch for signs like:
Leaking when reaching or laughing
A feeling of heaviness or pressure
Core weakness or coning
💡 Pelvic floor health is performance health — it affects your core stability, balance, and strength. And no, kegels alone won’t cut it.
If you're noticing these signs, don't wait — our pelvic health therapist can help you build strength and confidence to stay in the game.
🏋️♀️ 4. Shoulder Smarts
Overhead shots and backhands often strain the rotator cuff. Don’t let your shoulder do all the work — use your legs and core for power.
💧 5. Hydrate Like an Athlete
Sweating = salt loss. Replacing electrolytes helps you recover faster and avoid cramps. We love LMNT packets or coconut water post-match.
👟 6. Invest in the Right Shoes
Court-specific shoes with lateral support are a must. Bonus: if you’re waking up with heel pain, it’s time to swap out your worn-out sneakers.
🎯 Final Rally: Play Smart to Play More
Whether you’re just getting started or you’re a tournament-level player, your body deserves support.
👉 Ready to level up your pickleball game?
Schedule a FREE phone consultation with one of our Physical Therapists or Pelvic Health Therapists this week!
Looking for a Pickleball Court in the area?
Here are some of our favorites to check out in Ozaukee County
🏓Herman A Zeunert Pickleball & Tennis Courts: Cedarburg, WI
🏓Adlai Horn Pickleball & Tennis Courts: Cedarburg, WI
🏓Thiensville Village Park Tennis & Pickleball Courts: Thiensville, WI
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