The foam roller is a great tool for relaxing tense muscles after playing pickleball all day. You get a wonderful deep-tissue massage and you can (should) use the roller every day. Place your body on the foam roller and slowly roll up and down the muscle fibers, pausing on particularly tight areas. Put as much pressure on the knots as you can stand. Rolling out the IT bands down the side of your legs seems to be the most painful, so either wear long pants, place a towel on the roller or just tough it out.
Sit on the roller in a figure-4 position to roll out your buns and piriformis muscle. Do both buns.
Lie on your side with the roller just below your hipbone — the bottom leg straight, top leg resting on the roller. Roll to just above your knee.
Lie face down with foam roller under both thighs. Walk your arms forward and back to roll out legs. Try one leg on the roller at a time.
Place roller under your back with your hands holding up your head. Roll out tight back muscles, stretching tight front muscles as you go.
There are many more foam roller exercises, but these will get you started. Don’t hold your breath; try to relax and enjoy the experience.