🏓 Pickleball Tips & Tricks to Stay Healthy, Fast & Pain-Free This Summer

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.

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👉 Ready to level up your pickleball game?

Schedule a FREE phone consultation with one of our Physical Therapists or Pelvic Health Therapists this week!

Click here to schedule your FREE Phone Consultation!

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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