When it first arrived on the scene, the universally appealing sport of pickleball didn’t just sweep the Lowcountry – it swept the nation, attracting millions with its accessibility, lower physical demands and casually competitive gameplay.
The call of the court has reached all ages, too, from the young to the young at heart, illustrating that no matter who you are, anyone can play pickleball.
While the game is a fun, social way to increase physical activity in your routine without any extensive athletic training needed, the lunging, squatting and quick movements that characterize the sport can be hard on your joints – particularly your knees, and particularly if you already suffer from chronic knee pain or arthritis in the joint.
“Pickleball’s popularity has surged over the last few years, and with good reason. It’s fun, easy to learn and doesn’t require as much athleticism as other sports,” said Dr. Cory A. Messerschmidt, a board-certified orthopedic surgeon with Beaufort Memorial Orthopaedic Specialists, who is also fellowship-trained in sports medicine. “With the right warm-up, strength routine and good technique, most people at any age can enjoy the sport.”
Dr. Cory Messerschmidt with patient
Pickleball and Your Knees
You don’t have to be a professional athlete to pick up pickleball, but it’s a good idea to talk to your doctor before adding it into your routine.
“Pickleball places stress on your knees, requiring rapid direction changes, frequent explosive movements, quick pivots and lunges,” said Dr. Messerschmidt, “all of which can load the knee joint and result in knee pain without proper preparation.”
As a result of these diagonal and side-to-side movements, players can often develop painful conditions such as:
– Patellar tendonitis (pain at the front of the knee)
– Meniscus tears
– Ligament strains
– Arthritis flare-ups
Over 54 million American adults suffer from arthritis, including osteoarthritis, which can cause chronic knee pain and present a challenge for the afflicted pickleballer.
“Pickleball doesn’t cause arthritis, and it doesn’t make it worse, either. In fact, the worst thing for someone with arthritis is inactivity,” Dr. Messerschmidt said. “If you have arthritis and play pickleball, just listen to your body. If you experience joint pain, take a break.”
Preventing Knee Injuries
While pickleball is known for lower physical demands than some other popular athletic pastimes, injuries still can happen – and not just in your knee, but in your shoulders with rotator cuff injuries, as well as your elbows and ankles.
“A few key additions to your athletic routine before and after hitting the court can help reduce your risk of knee injury while playing pickleball,” said Dr. Messerschmidt. “A proper warm-up is essential for improving mobility and preparing your joints and muscles to support your knee.”
A few warm-up exercises that can get those joints lubricated are:
– Marching in place
– Mini-lunges, both forward and lateral
– Side shuffles
– Dynamic leg swings (forward/backward
and side-to-side)
– Stretches to open your hips, which can improve overall stability
“While warming up ahead of gameplay is essential, exercises to build the muscles around the knees can prevent injury in the longer term,” Dr. Messerschmidt said. “These muscles act as shock absorbers and help control movement on the court.”
Some of these exercises to add into your workout routine include:
– Mini squats or sit-to-stands for activating your quads
– Glute bridges to support hip and knee alignment
– Step-ups to build functional strength
– Lateral band walks for improved hip stability
– Hamstring curls
Aim for two to three short strength sessions per week, which can significantly improve joint stability and reduce knee stress, advised Dr. Messerschmidt.
Play it Right
Pickleball’s appeal rests in its accessibility and easy-to-learn rules, but proper technique and appropriate footwear can make a difference in your knee health as you build your pickleball prowess.
Your shoes are your first line of defense against knee pain during play, and while you may be tempted to simply don your regular running or walking shoes, think again.
“Running shoes are built for forward motion and don’t offer the right support for pickleball,” Dr. Messerschmidt said. “Wearing shoes that don’t support you properly can increase your risk of injury.”
Appropriate shoes for pickleball offer strong lateral support, durable outsoles and enough cushioning – especially if you play the sport on courts made from harder materials.
On these harder surfaces, consider rotating your shoes more often, using insoles for shock absorption and seeking out softer alternatives whenever possible.
Some of the most common knee injuries stemming from pickleball play are a result of improper technique. Players may overreach, twist, pivot awkwardly or put extra strain on their knees, which can all result in joint pain or injury.
To play safely:
– Move your feet first, then swing your racquet (instead
of twisting your knee to reach for shots)
– Bend at the hips and knees together when lunging
– Keep your weight centered to maintain balance and
minimize the risk of falling
– Avoid locking your knees
– Use small, controlled steps rather than long reaches
Bringing in the Professionals
Even with the best form and top-of-the-line equipment, too much pickleball can still strain your knees. Aim to rest at least one day a week and increase your play volume gradually (rather than all at once), paying attention to your joints for any signs of overuse injuries.
“Overuse injuries occur when you perform the same movement over and over without giving your body time to recover,” Dr. Messerschmidt explained. “This type of injury can occur in practically any joint or ligament – including your knees, elbow or shoulder.”
If you’re noticing knee pain that lasts more than a few days, swelling that doesn’t go down or any sort of locking sensation in your knee, Dr. Messerschmidt advises that it may be time to see a specialist.
“Pickleball is fun and rewarding- but it can take a toll on your knees if you’re not careful,” he said. “A little preparation- warming up, wearing the right shoes, building strength, and listening to your body- can keep you moving smoothly and enjoying every match.”
