Playing Pickleball with Knee Pain: How to Stay in the Game and Perform Your Best

By: The Pickleball PTs | January 27, 2025

Knee pain is one of the most frustrating challenges a pickleball player can face. It can make every lunge, pivot, and sprint feel like a battle—and, in some cases, tempt you to hang up your paddle for good. But here’s the good news: knee pain doesn’t have to keep you off the court. With the right strategies, you can continue playing while protecting your knees and even improving your performance.

For those of us lucky enough to live in and around Sarasota, pickleball has become a favorite pastime. The courts are buzzing with energy, and the sense of community is unmatched. Whether you’re battling it out at Longwood Park or enjoying a friendly rally at Pompano, it’s clear that pickleball is more than just a sport here—it’s a lifestyle. And at our practice, right here in Sarasota, we’re dedicated to keeping our local pickleball community active and thriving.

Whether your knee pain is a result of arthritis, an old injury, or simply the wear and tear of an active lifestyle, there are plenty of ways to adapt your game and keep moving without making things worse. Let’s dive into some practical tips to help you play pickleball smarter, not harder, when knee pain strikes.

Understanding Why Knee Pain Happens in Pickleball

First, let’s talk about why your knees might be complaining after a day on the pickleball court. The game demands a lot of quick, repetitive movements: lunging for low shots, pivoting on a dime, and sprinting to chase down that perfect lob. Add in the fact that many Sarasota-area courts are made of unforgiving surfaces, and it’s no wonder your knees can feel the strain.

Knee pain is often caused by one (or a combination) of these factors:

• Weak or imbalanced muscles around the knee, hips, or core.
• Overuse or repetitive strain from frequent playing without adequate recovery.
• Poor mechanics during movements like squatting, lunging, or changing direction.
• Old injuries or chronic conditions like arthritis or meniscus tears that flare up under stress.

Now that you know the “why,” let’s get into the “how” of managing and preventing pain while still enjoying the game you love.

Tip #1: Warm-Up with Purpose

When your knees are already feeling sensitive, diving straight into a fast-paced game is asking for trouble. A proper warm-up is non-negotiable.

Warm-Up Suggestions:

• Dynamic stretches: Incorporate movements like walking lunges, leg swings, and high knees to activate your muscles and increase blood flow to your joints.
• Glute and core activation: Exercises like bridges, bird dogs, or side-lying leg lifts can help engage your glutes and core, which take stress off your knees during play.
• Light cardio: A quick 5-10 minutes of brisk walking or cycling can help get your knees “in the zone” for movement.

A thoughtful warm-up primes your body for the quick stops, starts, and pivots of pickleball while reducing the risk of knee pain flaring up.

Tip #2: Strengthen the Muscles That Support Your Knees

Your knees don’t work alone—they rely on the surrounding muscles to absorb shock and stabilize your movements. Strengthening these muscles can reduce strain on your joints and improve your overall performance.

Key Muscle Groups to Target:

• Quads: Strong quads help stabilize the knee during lunges and squats. Try wall sits, step-ups, or leg presses to build strength.
• Glutes: Your glutes are the powerhouse of lower-body movement. Squats, hip thrusts, and lateral band walks are excellent options.
• Hamstrings and calves: These muscles assist in knee stability and power. Hamstring curls and calf raises should be part of your routine.
• Core: A strong core supports balance and reduces compensations that can overload your knees. Planks, dead bugs, and side planks are all great choices.

Incorporate these exercises into your weekly routine to build resilience and keep your knees happy.

Tip #3: Modify Your Movements

Sometimes, a slight tweak to your technique can make all the difference in how your knees feel during a game. Focus on playing smarter, not harder.

Movement Modifications:

• Shorten your lunges: Deep lunges can be tough on your knees, especially if they’re already sore. Opt for shallower lunges and focus on controlled movements.
• Engage your hips: Use your hips and glutes to power your movements, rather than relying solely on your knees.
• Be mindful of your landings: When jumping or lunging, aim for soft, controlled landings to reduce the impact on your joints.

If you’re unsure about your technique, consider working with a coach or physical therapist who can help refine your movements.

Tip #4: Wear the Right Gear

The gear you choose can have a big impact on how your knees feel during and after play.

What to Look For:

• Supportive shoes: Pickleball requires lateral movement, so shoes designed for court sports are a must. Look for options with cushioning, arch support, and a non-slip sole.
• Knee braces or sleeves: These can provide extra support and reduce discomfort during play. Choose a lightweight, breathable option that doesn’t restrict your movement.
• Shock-absorbing insoles: If you play on hard surfaces, adding insoles with extra cushioning can help reduce impact on your knees.

Tip #5: Listen to Your Body and Rest When Needed

Knee pain is often a signal that your body needs attention—whether that means extra rest, better recovery, or a change in your routine.

Recovery Tips:

• Take breaks: Don’t push through pain. If your knees are acting up, step off the court and give them a chance to recover.
• Ice and elevate: After a game, icing your knees and elevating your legs can help reduce inflammation and soreness.
• Stay consistent with rehab: If you’re managing a chronic issue, stick to any rehab exercises prescribed by your physical therapist.

Final Thoughts: Sarasota’s Pickleball Players Deserve the Best Care

Knee pain doesn’t mean the end of your pickleball days—it just means you need to play with intention. By warming up, strengthening key muscles, adjusting your movements, and taking care of your recovery, you can stay on the court and keep enjoying the game you love.

At our Sarasota-based practice, we specialize in helping local pickleball players like you stay active, pain-free, and at the top of your game. Whether you’re playing at one of Sarasota’s many beautiful parks or competing in a local league, our goal is to keep you moving and thriving.

If your knee pain persists or worsens, don’t wait to seek help. Schedule a consultation with us today—we’ll create a personalized plan to address your specific needs and keep you enjoying pickleball for years to come.

See you on the court!