Introduction
After a thrilling pickleball match, do you ever feel agitated and tense, much like after a stressful day? Your central nervous system (CNS) can feel the same way after an intense game. But don't worry, I've got some powerful tips on how you can “hack” your nervous system to speed up your rest and recovery, helping you wind down after both a challenging match and a rough day.
This hack works because your CNS can’t tell the difference between the good stress of a vigorous pickleball game and the bad stress of a frustrating day at work.
Your CNS has two main parts:
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Your “fight or flight” sympathetic system, which helps you deal with threats and stress. It triggers the release of stress hormones (like cortisol and adrenaline) that rev you up so you can do what it takes to survive.
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Your “rest and relax” parasympathetic system, which calms you down by releasing “chillaxing” hormones like acetylcholine that lower your heart rate and help you relax.
If you stay in fight or flight mode:
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Your body stays stressed and on alert — and you’ll likely suffer from all of the things that come with that (like bad sleep, cravings, etc.).
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Your blood lactate levels remain high, which can interfere with your recovery.
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It can lead to more soreness after your pickleball matches.
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It may lead to injuries.
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And it can even cause your blood to pool, leaving you feeling faint.
Soothe your “fight or flight” system while activating your “rest and relax” system:
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Do some light cardio (walk, easy bike ride, etc.) to either get your blood gently pumping or gently bring your heart rate back to normal.
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Stretch out and do some foam roll work to release muscle tension.
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Practice breath work (as simple as focusing on your breath) to calm your mind and body.
If you make a habit of these practices, they might just become your favorite part of your pickleball routine because they feel soooooo good!
Feel-Good Assignment for Pickleball Players:
Commit to doing a cooldown after every pickleball match for an entire week. Set aside a few minutes to gradually bring down your heart rate (or get your blood gently pumping), and then spend another 10-15 minutes stretching and/or on the foam roll. Take your time with it so you FEEL your muscles and body relax.
With your muscles warm and pliable, it will feel ah-MAZING! This simple practice can enhance your recovery, prevent injuries, and make you a cool-down/stretching convert. Keep your CNS happy, and your pickleball performance will soar!
About the Author:
Colleen Riddle is an ACE Certified Personal Trainer, the Creator of the Fit Pickleballer’s Injury Prevention Program, and the Owner of Elite Physique Personal Training. Passionate about health, wellness, and the sport of pickleball, Colleen brings valuable insights to help you elevate your game and lifestyle. Follow her for more tips and inspiration!
- Email: Colleen@ColleenRiddle.com
- www.FitPickleballer.com
- Instagram: @thefitpickleballer and @wellnesswithcolleen
- Facebook: https://www.facebook.com/ColleenRiddle
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