Game On: Your Proactive Guide to Managing Pickleball Knee Pain

Pickleball brings a special kind of joy that’s tough to match in other sports. It’s the perfect blend of accessibility, affordability, and genuine fun that creates an inviting atmosphere for everyone. No matter your athletic background or skill level, you’re sure to feel right at home on the court. From grandparents to grandkids, CEOs to students, pickleball creates an even playing field where everyone belongs.

But today we’re going to dive into a taboo topic —injuries. While pickleball is typically less intense than other racquet sports, it’s surprising to learn that it could lead to nearly $500 million in medical costs for Americans in just one year. The fast-paced action, along with those quick movements and repetitive motions, can put a strain on players of all ages. Staying aware and taking precautions can help us enjoy the game while minimizing the risks!

At 11 PICKLES, we’re on a mission to keep the joy in pickleball, which means keeping you healthy so you can stay in the game. Let’s delve into an aspect of human anatomy critical to the game: your knees. 

Your knees are crucial for agility, stability, and that epic shot return that leaves your opponent wondering if you’ve been practicing behind their back. If you neglect knee care, you might find yourself on the sidelines, which is a total pickle (see what we did there?). So, buckle up to learn how to protect pickleball’s unsung heroes.

The Pickleball Player's Guide to Understanding Knee Pain

In the fast-paced world of pickleball, all that starting, stopping, pivoting, and lunging can really take a toll on your knee joints and ligaments. Unfortunately, sprains and meniscus/ACL tears can be all too common. Plus, if you’ve got underlying arthritis, you might find those pesky twinges acting up while you’re on the court. 

But there are also some myths about your knees and the sport. 

Pickleball is inherently bad for knees: The truth is, pickleball can be a pretty knee-friendly sport for most folks—even those dealing with mild arthritis. A good dose of conditioning and proper technique can alleviate the stress knees experience during a match. 

The older you are, the more your knees will hurt: Though older players may be more prone to experiencing knee pain, young people aren’t off the hook. They tend to push their limits and take risks, making them just as susceptible to knee injuries. 

You can play through it: Listen to your body! Pain is its way of telling you something is up. Rest when your knees are talking to you. And if the pain doesn’t get better, it’s time to have a doctor check it out. 

Myth or not, looking out for your knees is good for your overall health and will keep you in the game. 

What Type of Knee Injuries Can Pickleball Cause?

When it comes to knee injuries in pickleball, there’s a lineup of the usual suspects. Ranging from minor to more severe, here’s what ERs and orthopedic offices are seeing most:

1. Knee sprains: This injury occurs when the ligaments around the knee are stretched or torn, often due to twisting or impact. Symptoms include pain, swelling, and limited mobility.
2. Jumper’s knee (Patellar Tendonitis): An overuse injury that affects the patellar tendon, which connects the kneecap to the shinbone. It’s common in athletes who jump frequently and leads to pain and tenderness just below the kneecap.
3. Meniscus tear: The meniscus is a C-shaped cartilage cushions the knee joint. It can tear from twisting motions or heavy lifting. Symptoms include pain, swelling, and difficulty moving the knee.
4. ACL injury: The anterior cruciate ligament (ACL) stabilizes the knee. An ACL injury, often resulting from sudden stops or changes in direction, can be quite severe and cause pain, swelling, and instability in the joint.

Red Flags to Watch For

Don’t ignore these six symptoms, which may indicate a serious knee injury:

• Persistent pain, tenderness, or swelling
• Reduced range of motion
• Instability or weakness when moving
• Audible popping or crunching noises
• Stiffness in the joint
• Bruising around the knee

What to Do First

If you suspect an injury, follow these steps immediately:

• Stop playing to prevent further damage.
• Use the RICE method: Rest, Ice, Compression, and Elevation.
• Avoid putting pressure on the affected knee until it’s evaluated.

When to See a Doctor

Consult a medical professional if:

• The pain or swelling worsens after 48 hours.
• You struggle to bear weight on the leg.
• The knee feels unstable or locks up during movement.
• You experience numbness or tingling.

Existing Injuries: Strengthen Without Strain

Taking a gradual approach is key if you’re dealing with a current injury. Begin with these low-impact exercises that target knee strength and stability:

• Straight-leg raises: Strengthen your quadriceps without putting pressure on the joint.
• Wall sits: Build endurance in your legs while keeping your knees stable.
• Hamstring curls: Focus on building the muscles supporting the back of your knees.

Remember to consult a doctor or physical therapist to tailor exercises to your injury and ensure safe progression.

Recover Without Losing Touch with the Community

Healing doesn’t mean isolation. Pickleball fuels your soul, so be sure to stay connected by:

"If you're taking a break from active play, it's the perfect time to deepen your understanding of essential techniques. Learn what is dinking in pickleball and how mastering this skill can elevate your game once you're back on the court."

• Cheering on friends at their matches.
• Watching and learning pickleball techniques online.
• Engaging in virtual training sessions or recovery-focused exercises.

Preventing Knee Pain: Tips to Stay Injury-Free

Let’s prepare you to step onto the court with purpose and poise. With the right approach, your knees can perform at their peak. 

Pre-Game Warm-ups

We all want to skip to the good part, but skipping warm-ups in pickleball puts your knees at risk for injury. Here are the top five knee-focused warm-ups to sneak into your pre-game routine. 

1. Knee circles: Stand on one leg, slightly bend the knee, and make small circular motions with the knee. This improves joint awareness and stability. Perform ten circles in each direction, then switch legs. 

2. Single-leg balance with eye movement: Balance on one leg while moving your eyes in different directions (up, down, left, right). This challenges your balance and proprioception. Hold for 30 seconds per leg.

3. Split-step jumps: Perform quick, small jumps on the balls of your feet, mimicking the split-step used in pickleball. Do three sets of ten jumps. 

4. Lateral bound and stick: Jump sideways and land softly on one leg, holding the position for two seconds. This improves lateral stability and power. Perform five jumps in each direction.

5. 180-degree jump turns: Jump and rotate 180 degrees in the air, landing softly with bent knees. This improves rotational power and knee control. Do five rotations in each direction.

Keeping your shots low during gameplay not only gives you a strategic advantage but also minimizes knee strain caused by aggressive lunges and pivots. Learn how to keep the ball low in pickleball to protect your knees while outsmarting your opponents.

If you're just starting out, warming up is only half the battle. Master the fundamentals by checking out our guide on how to serve in pickleball for beginners to ensure you're starting every point strong.

Cross-Training Recommendations

Variety in your workouts can prevent overuse injuries and improve your knee resilience. Here are some great cross-training activities:

• Swimming: A low-impact cardio option that builds overall leg strength.
• Cycling: Strengthen your knees without the pounding impact of running.
• Yoga or Pilates: Improve flexibility and balance to reduce knee strain during quick movements on the court.

Cross-training not only protects your knees but also enhances your stamina and agility. Improving your overall fitness is key to staying injury-free, but tracking your skill level is just as important for consistent progress. Check out our guide on how to get a DUPR rating to see where you stand and set measurable goals for your pickleball journey.

Proper Pickleball Court Movement Techniques

How you move on the court can not just protect your knees; it can improve your game. Check out this video to learn how to present your best moves during your next match. Learning proper court movement not only protects your knees but also levels up your game. If you’re looking for tips to sharpen your skills, check out our guide on how to be good at pickleball to move smarter, hit cleaner shots, and dominate the court.

Knee Protection

There’s no shame in bringing reinforcements to protect your knees on the court. Of course, it’s always best to consult with your physician for the proper support for your particular knee issue, but here are some knee brace options:

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High End: Bauerfeind GenuTrain Knee Brace

The GenuTrain offers comprehensive support for knee issues such as pain, tendinitis, and instability. It features the Integrated Omega+ Pad for stabilization, Meniscus Wings for targeted relief, and Hoffa Pads to enhance healing. The train also provides medical-grade compression to improve circulation and reduce swelling.

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Mid-priced: Exous Body Gear Knee Brace

The patented 4-Strap Attachment system provides adjustable fit and compression for optimal knee support. It combines flexible stabilizers for enhanced stability while minimizing bulk behind the knee. This allows for a greater range of motion and requires fewer adjustments during activities.

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Budget-friendly: Bodyprox Knee Brace

The knee brace features flexible stabilizers with springs and a silicone pad to relieve pressure and reduce stress on the knee joint, while adjustable Velcro straps ensure a secure fit. Patella gel pads enhance comfort and support during movement, making it ideal for pickleball injury prevention. 

List of the Right Pickleball Shoes for Knee Pain

Choosing the right pickleball shoes helps prevent knee pain and improves your game. 

• Good traction lets you move quickly and stop safely on the court. 
• Strong ankle support reduces injury risk during side-to-side movements. 
• Proper cushioning absorbs impact when you run and jump, protecting your knees and feet. 
• Durable shoes maintain these features through many games, while a secure fit keeps your feet stable during play. 

Knees, in particular, benefit from a high-cushioned shoe. Here are a few options that fit the bill:

Here's the quick breakdown:

• Skechers Viper Court / Viper Pro: These shoes typically offer solid cushioning and lateral support, making them a good option for knee protection.
• ASICS Gel Models (RENMA, Dedicate, Resolution): Known for their GEL cushioning technology, ASICS shoes are excellent for shock absorption, providing relief for knees.
• K-Swiss Express Light / Hypercourt Express 2: K-Swiss shoes often focus on stability and comfort, which is beneficial for knee health.
• Wilson Rush Pro Ace: Offers good stability and lateral support, making it suitable for dynamic movements.
• Adidas Barricade / Gamecourt 2.0: These shoes are durable and provide stability, though they might be stiffer than other options. Consider the Barricade for its cushioning.

We've made it handy and easy to buy the shoes. Just click the links below:

Sketchers Viper Pro Pickleball Shoes

Women 

Men 

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Gel-RENMA Pickleball Shoes

Women

Men

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K-Swiss Express Light Pickleball Shoes

Women

Men

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Hypercourt Express 2 Tennis Shoe

Women

Men

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Gel-Dedicate 8 Tennis Shoes

Women

Men

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Gel-Resolution 9 Tennis Shoes

Women

Men

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Adidas Barricade 13 Tennis Sneaker

Women

Men

Court Etiquette

Pickleball is about community, and we all have to watch out for each other. You can set a stellar example and protect yourself in the process with a little court awareness and avoidance of risky play —in other words, if you’ve gotta dive, let it lie. 

Hydration and Nutrition

An important element that shouldn’t be overlooked is what you put into your body to keep it strong and healthy. Here are some suggestions to help you focus on knee health even when you’re far from a pickleball court. 

Focus on anti-inflammatory foods: Eating foods that reduce inflammation can alleviate joint pain and promote recovery.

• Omega-3 fatty acids: Found in salmon, mackerel, walnuts, chia seeds, and flaxseeds.
• Fruits & vegetables:some text
  • Berries (blueberries, strawberries): Packed with antioxidants.
  • Leafy Greens (spinach, kale): High in vitamins C and K to support cartilage.
  • Cruciferous Veggies (broccoli, cauliflower): Contain sulforaphane, which may slow cartilage damage.
• Spices: Add turmeric (curcumin) and ginger to meals for their powerful anti-inflammatory properties.
• Healthy fats: Olive oil and avocados are excellent for reducing inflammation.

Knee Health Supplements to Consider

(You should always consult a healthcare provider before adding new supplements.)

• Glucosamine & Chondroitin: Supports cartilage and reduces knee stiffness.
• Fish Oil: Rich in omega-3s for inflammation reduction.
• MSM (Methylsulfonylmethane): May help reduce pain and stiffness in joints.
• Curcumin: Turmeric’s active ingredient, available in supplement form, for powerful anti-inflammatory benefits.

The Role of Community Support

Pickleballers are always up for improvement. Lean on your fellow players to keep your journey fun and motivating:

• Find training partners who’ll join you for conditioning drills and exercises.
• Join online groups or your neighborhood pickleball clubs to exchange tips on staying injury-free.
• Celebrate the small victories together. Master a new move? Woohoo! Finished your last rehab session? That’s cause for celebration. 

We’re a community that thrives on connection. There’s always someone willing to give a little encouragement or sound advice.

Stay Strong with 11 PICKLES

At 11 PICKLES, we’re more than just a resource—we’re here to support your pickleball lifestyle. From rehabbing an injury or looking to prevent one, you’re never alone in your journey.

"For those just starting, our pickleball rules for dummies guide is a great resource to master the fundamentals and play smarter."

Join Our Community Today

• Share your recovery progress and learn from others.
• Get access to exclusive guides, training tips, and gear reviews.
• Stay inspired with stories from fellow pickleball enthusiasts.

Let’s build strong knees—and an even stronger pickleball community—together. Join our waitlist to receive updates on the latest in pickleball and to be the first to learn about the 11 PICKLES lifestyle line. 

Liked this? Read our guide on the pickleball kitchen rule.

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