Key takeaways
- The foundations, sleep, electrolyte hydration, and a diet with adequate protein, collagen and vitamin C, do most of the work, per Dr. Kendall Perrine, ND (Purist Natural Medicine, Arroyo Grande).
- The biggest hype trap is chasing flashy recovery devices while skipping sleep and strength training. No device replaces the foundations.
- Most players fail recovery in the first hour: no electrolytes, no real meal, straight on with the day.
- Adjuncts such as red light and B12 can support recovery in the right cases, as additions and never substitutes.
- The recovery red line: normal soreness is fine, while sharp, stabbing or limiting pain is an injury signal rather than a recovery problem.
What actually speeds recovery, and what is hype?
The foundation is usually not glamorous, and it's what actually moves the needle: sleep, hydration with electrolytes, and a diet that gives your tissue the raw materials it needs, adequate protein, collagen, vitamin C. Where I see the most hype is people chasing single flashy recovery tools while skipping sleep and strength training. No device replaces the foundations.
Dr. Kendall Perrine, ND, Purist Natural Medicine (Arroyo Grande, CA)
She is also clear that recovery is personal rather than one-size-fits-all, but the foundations are universal.
What should you do in the first hour after playing?
The window most players waste.
Most people don't actually rehydrate with electrolytes, just water. And it's important to refuel with a real balanced meal with healthy protein, fat and carbs in the recovery window. Most people just stop and move on with their day, or treat themselves to alcohol or naughty food. After play is the time to give your body the raw materials it needs.
Dr. Kendall Perrine, ND, Purist Natural Medicine (Arroyo Grande, CA)
The simple protocol: stretch while warm, electrolytes in the water, and a real meal within a couple of hours. That is most of recovery, free.
What about red light, IVs and B12?
They have a place, and Dr. Perrine is careful about what that place is.
Red light I use to support cellular energy production and tissue repair. It's not a fix on its own, but a nice adjunct for nagging soft-tissue issues. B12 supports nerve conduction and energy, particularly if someone's running low. I don't present any of these as substitutes for the fundamentals.
Dr. Kendall Perrine, ND, Purist Natural Medicine (Arroyo Grande, CA)
She uses IV and B12 support in a targeted way, guided by lab results, especially for patients with deficiencies or restricted diets. Locally: IV therapy on the Central Coast. You can also catch her doing B12 and red-light demonstrations at select events: See how our events work
The cheap tool almost nobody knows: castor oil packs
For chronically achy joints, her favourite underutilised home tool.
For chronically achy joints, I've patients use topical castor oil packs. Super underutilised, big bang for its buck. Early research, including a small clinical trial comparing it to a prescription anti-inflammatory gel for knee arthritis, suggests it may calm local inflammation. It's simple, low-risk, affordable, and something people can do at home.
Dr. Kendall Perrine, ND, Purist Natural Medicine (Arroyo Grande, CA)
The published trial here is Medhi et al., *Phytotherapy Research* (2009), which compared castor oil against diclofenac sodium in knee osteoarthritis over four weeks and found both effective, with fewer adverse effects in the castor oil group. Worth knowing: that trial used castor oil taken orally, not a topical pack, and we have not found a published trial of topical castor oil packs for knee arthritis. Treat the topical use as promising and low-risk rather than proven.
When is soreness not a recovery problem?
Hydrate properly with electrolytes, not just plain water, and listen to your body instead of pushing through real pain. Normal soreness is fine to play through. Sharp, stabbing or limiting pain is not. That's the line people cross that turns a minor issue into a real injury.
Dr. Kendall Perrine, ND, Purist Natural Medicine (Arroyo Grande, CA)
Soreness that resolves in 3 to 5 days, the typical range, suggests recovery is on track. Pain that lingers past two weeks, worsens, or changes your movement is an injury: Read more
Common questions
Can you play pickleball every day?
Many players do, but daily play without the foundations of sleep, hydration, nutrition and strength work is how nagging injuries start. Recovery capacity, not enthusiasm, sets your sustainable frequency.
What should I drink after pickleball?
Water with electrolytes. Plain water alone does not replace the minerals lost, per Dr. Perrine.
Is red light therapy worth it for recovery?
As an adjunct for nagging soft-tissue issues, Dr. Perrine finds it a useful support for cellular energy and repair, but no device replaces sleep, nutrition and strength training.
Why do I feel more sore after pickleball than other exercise?
The lateral movement uses stabilising muscles most workouts skip. Soreness in the hips, glutes and lower legs is common in the first weeks, and it typically fades within 3 to 5 days per session.
Recover like you mean it. The warm-up to do before your next session: Read more · Playing after 50: Read more
About the contributing expert. Dr. Kendall Perrine, ND, is a naturopathic doctor at Purist Natural Medicine, splitting her time between Arroyo Grande, CA and Dana Point, CA, with a focus on regenerative, non-surgical approaches to joint and soft-tissue pain.
Published by Pickleball Agent, the pickleball hub of the Central Coast. This article is educational and reflects the contributing expert's professional perspective. It is not medical advice, no outcome is implied or guaranteed, and healing timelines differ from person to person; consult your own healthcare provider about your specific situation.
