Pickleball has quickly become one of the fastest-growing sports in the United States. With its blend of tennis, badminton, and ping pong, it appeals to people of all ages—especially those looking for a fun, social way to stay active. But as the game grows in popularity, so do questions about injuries, particularly knee pain.
If you’ve taken up pickleball and noticed stiffness, soreness, or even sharp discomfort in your knees, you’re not alone. The sport’s quick starts, stops, and side-to-side movements can place significant stress on the knee joints. The good news? With the right knowledge and strategies, you can protect your knees and keep enjoying the game.
In this post, we’ll cover:
- Why pickleball can challenge your knees
- Common types of knee pain in players
- Steps you can take to prevent problems
- How to manage discomfort if it starts
- When it may be time to seek professional help
Why Pickleball Challenges the Knees
Pickleball might look easy compared to tennis or basketball, but don’t be fooled. The game involves bursts of quick movement, lunges, squats, and sudden direction changes. All of these demand a lot from the knees, which are already some of the most hardworking joints in your body.
Unlike walking or steady exercise, pickleball often puts your knees under uneven loads. You might push off one leg to reach a ball, twist to return a shot, or land hard after a quick step. Over time, these repetitive stresses can strain muscles, ligaments, and cartilage.
For older adults or those returning to sports after years away, the risk can be even higher. Age-related changes, such as decreased flexibility or existing wear-and-tear in the joints, may leave the knees more vulnerable to irritation.
Common Types of Knee Pain in Pickleball Players
Not all knee pain is the same. Understanding what you might be feeling can help guide the next steps:
- Patellofemoral Pain (Front of the Knee)
- Often described as a dull ache around the kneecap.
- Triggered by squatting, climbing stairs, or bending deeply during play.
- Meniscus Irritation or Tears
- The meniscus is cartilage that cushions your knee joint.
- Sudden twists or pivots, common in pickleball, can irritate or injure it.
- Pain may be sharp, with occasional clicking or locking sensations.
- Tendon Strain (Patellar or Quadriceps Tendon)
- Pain just below or above the kneecap.
- Often related to repetitive jumping or lunging.
- Arthritis-Related Pain
- A common challenge for older players.
- Stiffness, swelling, and aching that may improve with gentle movement but worsen after intense play.
- Muscle Imbalances
- Weak hips or thighs can force the knees to take on extra stress.
- This imbalance can create discomfort during side-to-side motions.
Prevention: Protecting Your Knees Before You Play
The best way to handle knee pain is to reduce the chance of it happening in the first place. Here are some steps to keep your knees healthy on the court:
- Warm Up with Intention
- A few minutes of light jogging, dynamic stretches, or gentle squats can prepare your muscles and joints for movement.
- Strengthen Supporting Muscles
- Focus on the quads, hamstrings, and hip muscles. Strong support reduces the load on your knees.
- Exercises like mini-squats, step-ups, bridges, and resistance band walks are excellent choices.
- Stretch for Flexibility
- Tight hamstrings and calves can pull on the knee joint.
- Regular stretching keeps your range of motion smooth and balanced.
- Choose the Right Shoes
- Court shoes with good support and cushioning can absorb impact and provide stability.
- Avoid worn-out sneakers that don’t protect your knees during quick movements.
- Pace Yourself
- Don’t overdo it. Start with shorter sessions and gradually increase playtime as your body adapts.
- Check Your Posture
- Stay light on your feet and avoid leaning too heavily forward or back. Proper alignment distributes stress more evenly across your joints.
Managing Knee Pain When It Appears
Sometimes, even with prevention, knee discomfort shows up. What should you do?
- Listen to Your Body. Don’t push through sharp or persistent pain.
- Apply Ice. Cooling the knee after play can reduce inflammation.
- Use Heat for Stiffness. Gentle heat can ease muscles that feel tight.
- Modify Activities. Instead of skipping pickleball altogether, try shorter games or lower intensity while you recover.
- Strengthen and Stretch. Addressing underlying imbalances often helps the knee heal faster.
When to Seek Professional Help
If your knee pain lasts more than a week, gets worse with activity, or limits your ability to move comfortably, it may be time to seek professional support. A physical therapist can help by:
- Identifying the root cause of your discomfort.
- Teaching you exercises tailored to your needs.
- Using hands-on techniques to reduce stiffness and restore movement.
- Guiding you back to the pickleball court safely.
At BodyWorks Physical Therapy, we focus on understanding not just where the pain shows up, but why it’s happening. That whole-body perspective helps players return to the sport they love with more confidence and less worry.
Enjoying Pickleball with Confidence
Pickleball should be fun, social, and energizing—not overshadowed by knee pain. By learning how to protect your knees, practicing smart habits, and addressing discomfort early, you can extend your time on the court and enjoy the game to its fullest.
Remember: movement is medicine, but it’s about the right kind of movement. With a balanced approach, you can keep your knees strong, flexible, and ready for every rally.
If knee pain has been holding you back, don’t wait until it gets worse. Support is available, and solutions often start with small, practical steps.
Call (952)-929-7000 today or visit us at BodyWorks Physical Therapy to schedule your appointment. Let’s work together to protect your knees so you can keep enjoying the game you love.
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