Pickleball is one of the fastest-growing sports in the United States, captivating players of all ages with its fun, social, and low-impact appeal. But with its explosive popularity comes a rise in something less enjoyable: knee pain. Whether you’re new to the game or a seasoned regular on the courts, understanding how to manage and prevent knee pain is key to staying active and pain-free.
As a physical therapist who sees patients every week suffering from sport-related knee issues, I’ve noticed a distinct uptick in knee pain linked to pickleball. And if you’re feeling soreness after a match or struggling to bounce back quickly between games, you’re not alone. Let’s break down what’s happening, why it matters, and most importantly, what you can do about it.
Why Pickleball Players Struggle with Knee Pain
Pickleball may appear gentle on the surface, but it places unique demands on the body, especially the knees. The sport requires quick lateral movements, abrupt stops and starts, and repetitive squatting or bending—all of which stress the knee joints and surrounding muscles. Over time, these movements can lead to overuse injuries, especially if your muscles and joints aren’t properly conditioned.
Here are a few common contributors to knee pain in pickleball players:
- Lack of warm-up before play
- Weakness in surrounding muscles, especially quads, hamstrings, and glutes
- Poor flexibility, particularly in the calves and hips
- Old injuries that haven’t healed properly
- Improper footwear that fails to support the knee and foot adequately
Knee pain isn’t just uncomfortable—it can interfere with your performance and put you at risk for more serious injury down the line.
Common Knee Injuries in Pickleball
Understanding the specific types of knee pain can help you take targeted action. Here are a few of the most common issues I see:
- Patellar Tendonitis (Jumper’s Knee) Inflammation of the tendon that connects your kneecap to your shinbone. Often caused by repetitive jumping and landing movements.
- Meniscus Tears Twisting or pivoting on a bent knee can cause tears in the meniscus, the shock-absorbing cartilage of the knee.
- Runner’s Knee (Patellofemoral Pain Syndrome) Pain around the kneecap, typically caused by muscle imbalances, overuse, or improper movement patterns.
- Arthritis Repetitive strain on the knees can accelerate wear and tear, especially in older players. The result? Stiffness, swelling, and chronic discomfort.
How to Prevent Knee Pain in Pickleball
Staying pain-free starts with being proactive. Here are some proven strategies to protect your knees while still enjoying your time on the court.
1. Strengthen Supporting Muscles
Strong muscles act like shock absorbers for your joints. Prioritize exercises that build strength in your:
- Quads
- Hamstrings
- Glutes
- Calves
Try these simple exercises:
- Wall sits
- Step-ups
- Glute bridges
- Calf raises
2. Improve Your Mobility
Stretching regularly improves joint function and reduces the risk of strain. Don’t overlook flexibility work, especially in the:
- Hips
- Calves
- Hamstrings
- IT band
Daily foam rolling and stretching before and after games can make a world of difference.
3. Warm Up Before You Play
A quick warm-up wakes up your muscles and prepares your joints for movement. Try:
- Light jogging or jumping jacks (3–5 minutes)
- Dynamic stretches (leg swings, lunges)
- Mini-court drills or footwork practice
4. Wear Proper Shoes
Pickleball-specific shoes or court shoes with lateral support can drastically reduce stress on your knees. Avoid running shoes—they’re built for forward motion, not side-to-side movement.
5. Play Smart
- Don’t ignore pain. If something feels off, stop.
- Stay hydrated and take rest breaks.
- Limit playing on hard surfaces like concrete if possible.
What to Do If You Already Have Knee Pain
If you’re already dealing with knee discomfort, don’t wait for it to go away on its own. Pain is a signal, and ignoring it can lead to more serious damage.
Here’s what I recommend:
- Rest and Ice: Take a break from playing and use ice to reduce inflammation.
- Compression and Elevation: Use a compression sleeve and elevate your leg to reduce swelling.
- See a Physical Therapist: A trained expert can assess your movement, identify weaknesses or imbalances, and create a personalized plan to help you recover and prevent recurrence.
At Empire Sports Physical Therapy, we’ve helped countless pickleball players return to the court stronger, more mobile, and pain-free. Our focus isn’t just treating the pain—we identify the root cause so you can heal completely and avoid setbacks.
Real Results: Patient Success Story
Meet Linda, a 62-year-old pickleball enthusiast from Valley Cottage. After experiencing recurring knee pain that left her sidelined, she visited our clinic for a Free Knee Pain Report. We identified a muscle imbalance between her quads and hamstrings and helped her develop a strengthening and mobility plan.
Within weeks, Linda was back on the court. Today, she plays four times a week with zero pain—and better movement than before.
Stories like Linda’s are why we do what we do. Recovery is possible. You just need the right plan and support.
Don’t Let Knee Pain Bench You
Knee pain doesn’t have to end your pickleball career. With the right steps—strengthening, stretching, smart playing, and expert guidance—you can keep playing the game you love for years to come.
If you’ve been sidelined by pain or want to avoid future problems, now’s the time to take action. We’re offering a Free Knee Pain Report this month at Empire Sports Physical Therapy to help you get back to your strongest, most active self.
Click here to claim your free report or call us at 845-675-8444 to schedule your assessment.
Let’s keep you in the game—pain-free and stronger than ever.
More Free Advice To Avoid Sports Injuries
Follow us on Facebook and Instagram.
Read our blog: 5 Exercises You Can Do To Help With Shoulder Pain