PICKLE BALL AND KNEE PAIN : WHAT YOU NEED TO KNOW

Pickleball is exploding in popularity — but with all the lunges, quick stops, and pivots, your knees can take a beating. The good news? Most knee pain isn’t a reason to quit. With smart training, better technique, and a few tweaks to your routine, you can keep playing and even improve your game.

Why Pickleball Stresses the Knee

• Lots of short sprints, sudden stops, and lunges on hard courts.

• Quick changes of direction put extra load on the kneecap, cartilage, and ligaments.

• Many players are returning to sport after years off, so their muscles aren’t ready for the demands.

Many players are returning to sport after years off, so their muscles aren’t ready for the demands.

Common Knee Issues Players Face

• Front-of-knee pain (patellofemoral pain): Pain around the kneecap, worse with stairs, squats, or sitting too long.

• Tendon pain: Sharp pain with jumping or lunging, often after suddenly increasing play volume.

• Meniscus or arthritis flare-ups: Swelling, stiffness, or joint-line pain, especially in older players after long sessions.

The key message: “Playing through it” usually makes things worse. Smart strengthening and load management are the real fix.

How Physios Help Players:

Physiotherapists don’t just treat pain — they help you play better and longer. Here’s how:

1. Strength Training (Your Best Medicine 💪

• Hip strength: Side-lying leg lifts, bridges, clamshells.

• Quad strength: Wall sits, sit-to-stands, partial squats.

• Hamstrings & calves: Hamstring bridges, calf raises, Romanian deadlifts.

• Control drills: Step-downs, small hops, footwork practice with good knee alignment.

Research shows 70–90% of people improve with a well-designed strengthening program.

2. Load Management (Play Smarter, Not Harder)

• Don’t suddenly double your weekly games — build up gradually.

• Use rest days and cross-training (cycling, swimming, gym) instead of back-to-back pickleball sessions.

• Pain is a guide: mild discomfort is okay, but swelling or sharp pain means scale back.

3. Technique & Gear (Small Tweaks, Big Impact)

Take small adjustment steps instead of twisting on a planted foot.

• Wear court shoes with cushioning and lateral support — ditch worn-out sneakers.

• Choose courts with surfaces that aren’t overly hard when possible.

4. Short-Term Relief Tools:

• Ice or heat after play for stiffness and better recovery.

• Taping or light bracing for comfort.

• Manual therapy or massage for temporary relief.

5.Prevention Tips for Pickleball Players

• Warm up before matches (dynamic stretches, light jogging).

• Strength train 2–3 times per week.

• Mix pickleball with other activities to avoid overload.

• Listen to your body — don’t ignore swelling or night pain.