Blog 3: Everything Pickleball
Part 3: Playing Pickleball for Life - Your Long-Term Health Strategy
Pickleball is exploding among 40+ age groups, and for good reason — it's fun, social, and competitive. But playing for decades requires more than just showing up. It requires strategic planning, smart training, and proactive maintenance.
Now that you have read through both Blog 1 and Blog 2 of this series, it's time to focus on the long term plan! The players who stay healthy and competitive for 20+ years are the ones who treat their bodies like assets, not afterthoughts.
Before we begin, I want to remind you that this is just a guideline of what can help athletes in the sport of pickleball none of the following are rules to stick by. For a more comprehensive and unique plan that works best for you, book in at Endurance Therapeutics with Dr. Keirstyn to be assessed. From there she will be able to build a plan that is best for you!
Understanding Your Body's Adaptation at Different Ages:
Ages 50 and Under: The Transition Zone:
Your body is still capable of high-level performance, but unfortunately your recovery is slower than your when you are a teenerager! (Sorry to break the news to ya!)
What changes:
- Recovery time increases from 1-2 days to 2-3 days
- Collagen production decreases (affects tendons and ligaments)
- Injury risk increases with sudden increases in volume
- Mental focus and decision-making remain sharp
The Advantage: Experience and court awareness compensate for slight physical decline.
The Risk: Pushing too hard too fast leads to chronic injuries (especially Achilles).
Ages 50-60: The Maintenance Zone:
Your peak power output declines slightly (5-10%), but technique, positioning, and experience increase.
What changes:
- Recovery takes 3-5 days
- Tissue resilience decreases (ruptures become more likely)
- Strength maintenance requires consistent work
- Warm-up becomes non-negotiable
The Advantage: You know how to play smart; you move efficiently.
The Risk: Underestimating injury risk leads to acute ruptures (especially Achilles) without prior warning.
Ages 60+: The Longevity Zone:
Playing within this age range is absolutely possible with smart training and maintenance.
What changes:
- Recovery takes 5-7 days
- Movement efficiency becomes more important than raw power
- Injury prevention is the primary goal
- Consistency matters more than intensity
The Advantage: Your body has decades of adaptation; you know what works.
The Risk: Skipping conditioning and maintenance accelerates decline.
Periodization: Structuring Your Year for Long-Term Play
Off-Season:
Weeks 1-2: Complete Recovery
- No intense pickleball, light social play only
- Focus on addressing any accumulated pain or stiffness
- Mobility work: 20-30 minutes daily
- Light walking or swimming
- Chiropractic maintenance: every 4-6 weeks
Weeks 3-8: Foundation Building
- 2-3 days gym conditioning per week (strength emphasis)
- 1-2 mobility sessions per week
- 1 light court session per week
- Chiropractic maintenance: every 3-4 weeks
Weeks 9-12: Performance Preparation
- Increase court time: 2x per week
- Maintain conditioning: 2 days gym
- Begin speed and agility drills
- Test movement quality (can you move like you did last season?)
- Chiropractic maintenance: every 2-4 weeks
Pre-Season (4 weeks before competitive play):
- Increase to full playing volume
- Reduce gym to maintenance level (1-2 days per week)
- Fine-tune technique and positioning
- Chiropractic check-in: optimize movement before season starts
In-Season (competitive play):
- Playing frequency: 1-3x per week (adjust based on tournaments)
- Conditioning: 1-2 days gym (maintenance only)
- Daily mobility: 10-15 minutes
- Chiropractic check-in: every 2-4 weeks (preventive)
Load Management: Track your weekly activity load:
- Competitive match: 3 points
- Casual/recreational play: 1-2 points
- Practice or drill session: 2 points
- Gym conditioning: 1 point
Target: 6-10 points per week during season. If consistently above 12, injury risk increases. If below 4, detraining begins.
Managing Tournament Seasons
The Challenge: Multiple matches in a day or over a weekend creates cumulative fatigue without adequate recovery between games.
Between Games (< 3 hours apart):
- 10 minutes easy movement (walking, light bike)
- Dynamic stretching (not static)
- Refuel: carbs + protein immediately
- Hydration: drink water consistently
- NO intense foam rolling or soft tissue work (increases inflammation)
Between Games (3-6 hours apart):
- Above protocol plus:
- 20 minute rest/nap if possible
- Light mobility session: 10-15 minutes
- Cold water immersion (10 minutes, 50-60°F) if available
- Full meal 2-3 hours before next match
Between Games (> 6 hours apart):
- Full recovery protocol as above
- 8+ hours sleep
- Extended mobility session: 20-30 minutes
- Soft tissue work (massage or foam rolling)
Post-Tournament:
- Complete rest day (no playing, light movement only)
- Comprehensive mobility session: 30-45 minutes
- Soft tissue work: massage or extensive foam rolling
- Sleep: aim for 9 hours for 2-3 nights after
- Chiropractic check-in: address any new issues before they become chronic
Off-Season Programming: Build Your Foundation
Most players' mistake: Taking 6-8 weeks completely off, then rushing back and getting injured.
The Smart Decreased Risk of Injury Approach:
Weeks 1-2: Active Recovery
- Easy social pickleball only (no competitive intensity)
- Daily mobility: 20 minutes
- Light conditioning: walking, swimming, easy cycling
- Address any nagging issues from season
Weeks 3-6: Strength Foundation
- 3 days conditioning per week
- Focus on weak areas identified during season
- Heavy emphasis on ankle, hip, and shoulder strength
- Mobility session: 1-2x per week
- Light court play: 1x per week (skill maintenance)
Weeks 7-10: Power Development
- 2-3 days conditioning per week (lighter than weeks 3-6)
- Emphasis on explosiveness and quick movements
- Begin speed and agility drills on court
- 2 court sessions per week
Weeks 11-14: Competitive Preparation
- Maintain strength: 1-2 days gym per week
- Increase court time: 2-3x per week
- Begin tournament simulation (best-of-3 matches)
- Fine-tune positioning and strategy
The Assessment: Get comprehensive movement screening at week 3 of off-season. Identify:
- Joint mobility restrictions
- Strength imbalances
- Movement compensation patterns
- Injury risk factors
- Get treatment by Dr. Keirstyn to help release tension that has been building
Recognizing When You Need Professional Help
Red Flags:
- Pain that persists > 7 days
- Noticeable asymmetries that don't resolve with stretching
- Performance decline without explanation
- Compensation patterns (limping, altered movement)
- Sleep disruption from pain or discomfort
- Swelling that doesn't resolve overnight
The "Just Tight" Trap: Trust me we have all been there and played this game!
Many players mistake injury warning signs for simple tightness. "My calf is just tight" might actually be your body trying to tell you:
- Achilles tendon overload → muscles tighten for protection
- Ankle mobility restriction → calf works overtime
- Movement compensation → tissues overwork
If stretching doesn't fix it in 2-3 weeks, it's not just tight. It needs professional assessment.
When Chiropractic Care Is Critical:
Pre-Season (4 weeks before competitive play):
- Comprehensive movement assessment
- Identify any leftover issues from previous season
- Optimize joint mechanics for better performance
- Establish baseline mobility and strength
During Season (maintenance):
- Monthly check-ins (or every 2-3 weeks if playing 3x/week)
- Address emerging issues before they become injuries
- Maintain optimal joint function
- Enhance performance and court mobility
Post-Tournament:
- Immediate assessment if new pain or swelling
- Comprehensive deload and recovery protocol
- Soft tissue work and mobility restoration
- Plan for next tournament cycle
After Acute Injury:
- Injury assessment and diagnosis guidance
- Manual treatment to restore mobility
- Movement retraining to prevent re-injury
- Gradual return-to-play progression
Building Habits That Keep You in the Game
Daily Non-Negotiables (10-15 minutes):
(Look back to Blog 1 and Blog 2 of this series for exercises)
- Morning mobility: hip CARs, ankle circles, arm mobility
- Evening foam rolling: calves, quads, hips, upper back (5-10 minutes)
- Hydration: drink water immediately after waking
Weekly Commitments (3-5 hours total):
- Strength conditioning: 1-2 sessions (maintenance during season)
- Mobility session: 20-30 minutes dedicated time
- Soft tissue work or massage: if available
- Professional care: monthly check-in with chiropractor
Monthly Check-Ins:
- Movement quality assessment: can you perform fundamental movements as well as last month?
- Performance tracking: speed on court, shot accuracy, endurance
- Address any emerging issues before they compound
- Adjust training based on current capacity
Quarterly Assessment:
- Comprehensive movement screening
- Update conditioning program based on current level
- Evaluate progress toward seasonal goals
- Plan for next phase
The Longevity Mindset
The Difference Between 5-Year Players and 20-Year Players:
5-Year Players:
- Play when they feel like it
- Do minimal conditioning
- Treat pain as something to push through
- Do not do proper Warm Ups and Cool Downs (check out our blogs on warm ups/cool downs)
- Increase intensity suddenly
- Skip recovery
20-Year Players:
- Consistent schedule (even off-season)
- Regular strength and mobility work
- Address pain immediately and professionally
- Take the time for warming up and cooling down
- Gradual progression
- Prioritize recovery
The Investment:
- 30-45 minutes daily for mobility and maintenance
- 2-3 hours per week in gym or conditioning
- Roughly $100-150 per month on chiropractic maintenance
- Consistency through seasons and years
The Return:
- Playing competitive pickleball into your 60s, 70s+
- Higher performance level throughout your life
- Fewer missed matches from injury
- Better quality of life and mobility!!!
- Social connections and community!!!
(We think its worth it especially for those last two!)
How Endurance Therapeutics Supports Your Pickleball Longevity
Our Approach:
Assessment: Comprehensive movement screening to identify weak links and injury risk
Treatment: Address current issues and restrictions limiting performance + make you feel GOOD!
Education: Teach you WHY injuries happen and how to prevent them
Programming: Give you sport-specific exercises and conditioning plans that are unique to YOU!
Monitoring: Track progress and adjust as needed season to season
What Makes Us Different:
We understand pickleball-specific demands (Achilles rupture risk, rotator cuff stress, hip strength needs)
We treat recreational players from 40-70+ at all levels
We focus on prevention and longevity, not just pain relief
We track you year-round, adjusting for season demands
We're invested in keeping you playing, not just fixing acute injuries
Dr. Keirstyn has been an athlete all her life — Trust me, she gets it!
Schedule:
New patients: 60-minute comprehensive assessment
Maintenance care: 30-minute sessions every 2-4 weeks during season
Acute issues: Can usually accommodate same-day or next-day
Off-season tune-ups: 4-week intervals (depends on your specific needs)
Whether you're a competitive tournament player or recreational 1x-per-week enthusiast, your body deserves proactive care. The difference between playing pickleball for 5 years and 20+ years comes down to whether you're preventing injuries or reacting to them.
Don't wait for an Achilles rupture or rotator cuff tear to get assessed. Start now!
Book Your Movement Assessment with Dr. Keirstyn at Endurance Therapeutics:
Identify your injury risk factors
Get sport-specific exercises for your needs
Build a plan to play pickleball for decades
📍 Endurance Therapeutics | Oakville, Ontario
📞 905-288-7161
🔗 https://endurance.janeapp.com/#staff_member/1
Play strong. Play smart. Play for life.
Congrats on getting through our 3 part blog series! Stay tuned for our next sport specific blogs!