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Rest Days Are Just as Important as Game Days in Pickleball

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In the world of pickleball, where players thrive on the adrenaline of fast-paced rallies and the camaraderie of the court, it’s easy to get caught up in the excitement of playing every chance you get. However, what many pickleball enthusiasts overlook is the vital role rest days play in their performance, recovery, and overall well-being.

Understanding the importance of rest days can be a game-changer—literally!

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Why Rest Days Matter

Just like any other physical activity, pickleball puts stress on your muscles, joints, and cardiovascular system.

While this stress is essential for building strength and endurance, your body also needs time to repair and recover. Rest days provide that opportunity, helping to prevent injuries, reduce muscle soreness, and improve overall performance.

Think of it this way: rest days are when your body gets stronger. When you push yourself on the court, you create tiny tears in your muscle fibers. During rest, your body repairs these fibers, making them stronger and more resilient. Without adequate rest, you’re more likely to experience burnout, fatigue, and injury—all of which can sideline you from the sport you love.

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What The Science Says

Rest days aren’t just about lounging on the couch (although that’s perfectly fine, too!). They’re about giving your body the time it needs to recover from the physical and mental demands of pickleball.

Rest and recovery are critical for an athlete’s physiological and psychological well-being. Photo: Getty Images.

Wondering how rest days can help you? Here are some key benefits of taking regular rest days according to science.

Muscle Recovery

After intense games, your muscles need time to repair and rebuild. Taking a break will help reduce inflammation and replenish glycogen stores, which are essential for sustained energy.

A great product to enhance your rest day is the Theragun Mini Massage Gun. This compact, portable device provides deep muscle treatment, helping to relieve tension, reduce soreness, and promote faster recovery. Use it on your rest days to target sore muscles and improve circulation, ensuring you’re ready to get back on the court feeling refreshed and recharged.

Tologo Massage Gun

Injury Prevention

Overuse injuries are common in pickleball, especially in the shoulders, knees, and elbows. Resting can prevent repetitive strain injuries that often result from playing too frequently.

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Mental Reset

Pickleball is as much a mental game as it is a physical one. Taking time off can help clear your mind, reduce stress, and reignite your passion for the game.

Signs You Need a Rest Day

Listen To Your Body for a Rest Day

Listening to your body is crucial in determining when it’s time for a break.

Here are some signs that you might need a rest day!

  1. Persistent muscle soreness. If you are feeling sore and it is lingering, a rest day might help you to recover!
  2. Fatigue or lack of energy. Feeling more tired than usual? Rest Day.
  3. Decreased performance on the court. Do you keep missing the same shot? Rest Day!
  4. Mood changes or irritability. Are you yelling or beating yourself up after a game? Rest Day.
  5. Difficulty sleeping. Not sleeping through the night or waking up and lying there unable to fall back to sleep? Rest Day!

If you’re experiencing any of these symptoms, it’s a clear sign that your body is asking for a timeout.

What to Do on a Rest Day

Rest days don’t have to mean complete inactivity.

Light activities such as stretching, yoga, or a leisurely walk can keep you moving without putting stress on your body.

Here are some ideas to make the most of your rest day.

  • Stretch It Out: Gentle stretching can help maintain flexibility and prevent stiffness.
  • Practice Gratitude: Here is an article on mindfulness to get your head back in the game.
  • Mental Reset: Use the time to relax and engage in activities that bring you joy, like reading a book or spending time with loved ones.
  • Hydrate and Refuel: Drink plenty of water and nourish your body with healthy meals to aid recovery.

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Customers find the nutritional supplement effective and hydrating. It helps them stay hydrated and focused, with its vitamin content and electrolytes. Many of them feel less dehydrated and are pleased with the results. 

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Liquid IV to help nourish you with electrolyte balance on your rest day

How Many Rest Days Do You Need?

The number of rest days you need depends on your level of play, age, and overall fitness.

As a general rule, most players benefit from taking at least one or two rest days per week.

Recommended Rest Days Based on Player Level

Player LevelAgeFitness LevelRecommended Rest Days per Week
BeginnerUnder 40Moderate1-2
Intermediate40-60Good2-3
AdvancedOver 60Excellent3-4
Tournament PlayersAny AgeHigh Performance3-4
Recreational PlayersAny AgeVaries1-2

If you’re playing pickleball daily or participating in tournaments, consider scheduling more frequent breaks to prevent burnout.

Embracing the Balance

Pickleball is a sport that brings joy, social connection, and physical benefits to its players.

THE GYM PEOPLE Women’s Joggers Pants for Rest Day

Customers find these pants comfortable and flattering. They appreciate the soft, stretchy material and good fit.

However, to truly enjoy the game for years to come, it’s essential to embrace the balance between game days and rest days. By prioritizing rest, you’ll improve your performance, prevent injuries, and ensure that you stay on the court longer.

So, the next time you’re tempted to skip a rest day in favor of one more match, remember: rest is just as important as playing.

Your body—and your game—will thank you for it!


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Thanks for joining me on this journey to embrace the pickleball lifestyle and community. Stay inspired, stay active, and most importantly, stay happy! Please join my newsletter and visit HappyPeoplePickleball.com for tips, trends, and inspiration. – Brigette


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