Pickleball is one of the fastest-growing sports in the country. It brings people together, encourages movement, boosts fitness, and offers a fun, competitive outlet for athletes of all ages. But as more people pick up paddles and hit the court, one issue is showing up more frequently than ever: knee pain.
Whether you’re new to pickleball or a lifelong racquet sports athlete transitioning from tennis, squash, or badminton, the quick movements, lateral shuffles, lunges, and fast directional changes can put more pressure on the knees than most players expect. It’s no surprise that knee pain has become one of the most common complaints among players looking to stay active and progress their game.
Why Knee Pain Happens in Pickleball and Racquet Sports
Even though pickleball is lower-impact than tennis or squash, it’s incredibly demanding on the knees. The small court size, quick accelerations, and fast reactions needed to play well mean the knee joint is constantly adjusting to speed, pressure, and direction changes.
Here’s why knee pain becomes such a problem:
1. Rapid Change of Direction
Pickleball players often twist, pivot, and cut side-to-side in response to the ball. If the hips and core aren’t strong enough to control these motions, the knee absorbs more force than it can handle.
2. Lunging and Reaching
Reaching forward for a low ball places the knee into deep flexion while the body is off-balance. This stresses the kneecap and surrounding tissues.
3. Playing on Hard Surfaces
Most courts are concrete or asphalt. Without strong support from the muscles around the knee, repeated impact leads to irritation and inflammation.
4. Weak Hips or Poor Movement Mechanics
This is one of the most overlooked causes. When the glutes and hips don’t activate properly, the knee collapses inward during cutting or landing. This pattern is a major contributor to knee pain and long-term injury risk.
5. Returning to Sport After Time Off
Many adults jump into pickleball after years away from competitive sports. The body isn’t conditioned for the fast, reactive movements required – and the knees take the brunt of that gap.
The Most Common Knee Problems in Pickleball Players
While every athlete’s issue is unique, the same knee conditions appear again and again:
Patellofemoral Pain – Pain around or behind the kneecap caused by poor tracking or muscle imbalance.
Meniscus Irritation – Twisting or pivoting on a planted foot can aggravate the meniscus.
Tendinopathy – Overuse of the patellar or quadriceps tendon leads to stiffness and aching, especially during stairs or squats.
Arthritis Flare-Ups – Players with early arthritis often notice symptoms when they start playing more frequently.
The good news? All these conditions are treatable – and in many cases, preventable.
How Pickleball and Racquet Sport Athletes Can Prevent Knee Pain
Improving knee health starts with strengthening the muscles that support the joint, refining movement mechanics, and building better control throughout the entire leg.
Here are the most effective ways to protect your knees on the court:
1. Strengthen the Hips and Glutes
If one area could instantly reduce knee pain risk, it’s the hips. Strong glutes help control knee alignment during cuts, pivots, and lunges.
Key exercises include:
- Side-lying leg lifts
- Lateral band walks
- Step-downs
- Hip thrusts
- Single-leg bridges
These movements increase stability and reduce the inward knee collapse that often leads to irritation.
2. Improve Balance and Single-Leg Control
Pickleball demands quick reactions. If your balance isn’t strong, your knee compensates during unexpected shifts.
Try:
- Single-leg stands
- Balance exercises with a foam pad
- Hop-and-hold drills
- Lateral hop-to-balance work
These exercises train your body to stay stable during unpredictable game situations.
3. Train Proper Cutting and Deceleration Mechanics
Most knee injuries occur not during high-speed movements – but during the moment you try to stop.
A safe deceleration includes:
- Landing softly with bent knees
- Keeping the knee aligned with the toes
- Distributing weight through the hips instead of the front of the knee
- Avoiding twisting on a planted foot
Working with a physical therapist can help refine these mechanics so they become automatic during play.
4. Strengthen the Hamstrings
Strong hamstrings act like a natural “seatbelt” for the knee, protecting it during sudden stops and pivots.
Effective exercises include:
- Romanian deadlifts
- Single-leg deadlifts
- Hamstring bridges on a ball
- Nordic curls
Most pickleball players have quad-dominant movement patterns, so hamstring strengthening is essential.
5. Warm Up the Right Way
Walking onto the court cold is one of the biggest predictors of early-game knee pain.
A proper warm-up should include:
- Light jogging
- Dynamic stretches
- Lateral shuffles
- Glute activation
- Small hops
- Gentle lunges
This routine prepares the joints and muscles for quick, reactive play.
6. Don’t Ignore Footwear and Playing Surface
Worn shoes, lack of support, or the wrong type of footwear can change how your knee absorbs force. Be sure your shoes are designed for court play – not running or casual wear.
When Knee Pain Means It’s Time To See a Specialist
Some soreness after a long match is normal – but persistent knee pain is a sign that something isn’t moving the way it should. Waiting too long often leads to bigger issues and longer recovery times.
You should seek professional help if you notice:
- Pain that lasts more than 48 hours
- Swelling around the knee
- Sharp pain when twisting or pivoting
- Difficulty with stairs or squatting
- A feeling of instability or “giving way”
- Pain that prevents you from playing your best
These signs indicate a mechanical issue, not just muscle fatigue.
At BodyWorks Physical Therapy, we specialize in helping racquet sport and pickleball athletes overcome these problems and return to play stronger than before.
Ready to Reduce Knee Pain and Play Your Best Game?
If knee discomfort is slowing you down—or if you want to prevent injuries before they happen – now is the perfect time to take action. At BodyWorks Physical Therapy, we offer a Free Discovery Visit for pickleball and racquet sports athletes who want clarity, guidance, and a personalized plan for staying active without pain.
Book your Free Discovery Visit today and get back to enjoying the game you love.
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