If You Play Pickleball, Watch Out for These 5 Hidden Knee Pain Risks!
Pickleball has taken the world by storm, especially among adults over 50 looking for a fun, social way to stay active. But with all the quick lateral movements, sudden stops, and repetitive bending, there’s a serious downside—knee pain.
If you’ve ever felt stiffness, soreness, or sharp pain in your knees after a game, you’re not alone. The fast-paced nature of pickleball can be tough on your joints, and ignoring knee pain could sideline you for good. But don’t worry—you can take steps to protect your knees and keep playing pain-free!
Why Pickleball is Tough on Your Knees
Unlike tennis, which involves long strides across a bigger court, pickleball demands quick, choppy movements and frequent direction changes. These sudden shifts put intense strain on your knees, tendons, and surrounding muscles. Without proper warm-ups, strength training, and supportive footwear, your knees take the brunt of the impact—setting you up for injury.
The good news? You don’t have to give up the game you love. By understanding the top causes of knee pain and how to prevent them, you can stay on the court longer—without discomfort.
Top 3 Causes of Knee Pain in Pickleball Players
1. Overuse & Repetitive Motion
If you play often, your knees go through a lot of repetitive bending, stopping, and pivoting. This overuse can cause inflammation in the tendons and ligaments—leading to patellar tendinitis (jumper’s knee). This painful condition develops when the patellar tendon, which connects your kneecap to your shinbone, gets irritated from constant strain.
What to do:
✔ Take rest days to allow recovery
✔ Stretch and strengthen your quadriceps to support the knee
✔ Use shockwave therapy or EMTT to speed up healing
2. Weak Leg & Glute Muscles
Your knees aren’t supposed to handle all the impact alone! They rely on strong muscles—especially your glutes, quadriceps, hamstrings, and calves—to absorb shock and stabilize movement.
Weak muscles = More knee stress.
Without proper strength, every lunge, squat, and side step puts extra pressure on your joints, increasing the risk of meniscus tears, arthritis, and chronic pain.
What to do:
✔ Strengthen your glutes and quads with squats, lunges, and resistance training
✔ Try single-leg balance exercises to improve stability
✔ Use red light therapy or PEMF to reduce muscle tightness
3. The Wrong Shoes & Court Surface
Did you know your shoe choice can make or break your knee health? Many players wear running shoes, but these are designed for forward motion—not the quick lateral moves required in pickleball. Wearing the wrong footwear can increase your risk of knee strain and ligament injuries.
Plus, most pickleball courts are made of hard surfaces like asphalt or concrete, which don’t absorb shock well—putting more stress on your joints over time.
What to do:
✔ Invest in court-specific shoes with lateral support
✔ Play on softer surfaces (if possible) to reduce impact
✔ Use knee braces or compression sleeves for added support
How to Keep Your Knees Strong & Pain-Free
If knee pain is starting to interfere with your game, don’t ignore it. Here’s what you can do right now to protect your joints and keep playing:
✅ Strengthen Your Legs – Build glute, quad, hamstring, and calf strength to support your knees.
✅ Warm Up Before Every Game – Do dynamic stretches and mobility drills to prep your joints.
✅ Wear the Right Shoes – Invest in pickleball-specific court shoes for better stability.
✅ Try Shockwave Therapy & EMTT – These advanced, non-invasive treatments reduce pain, speed up recovery, and prevent long-term damage—without surgery.
💡 Is knee pain holding you back from playing your best?
Get back on the court pain-free with expert help! Schedule a free knee pain consultation at Preferred Physical Therapy today.
👉 Click here to book your appointment!
Frequently Asked Questions About Pickleball & Knee Pain
❓ Why does my knee hurt after playing pickleball?
Pickleball involves quick movements, lunges, and frequent stops, which can put excessive stress on the knees. If you’re experiencing knee pain, you may have overuse injuries, muscle imbalances, or improper footwear.
❓ How do I prevent knee pain from pickleball?
To protect your knees, strengthen your leg muscles, wear supportive shoes, and warm up properly before each game. Treatments like shockwave therapy and EMTT can also help relieve pain and speed up recovery.
❓ Should I wear a knee brace while playing pickleball?
If you have mild knee instability or a history of injuries, wearing a compression sleeve or a supportive knee brace may help. However, addressing underlying weaknesses with strength training and therapy is the best long-term solution.
❓ What is the best treatment for pickleball-related knee pain?
Physical therapy, shockwave therapy, and EMTT are the best non-surgical treatments for knee pain. These therapies help reduce inflammation, improve mobility, and strengthen the knee without painkillers or invasive procedures.
❓ Where can I get professional help for knee pain in Glendale or Peoria?
At Preferred Physical Therapy, we specialize in helping active adults recover from knee pain and get back to the game they love.
✔ Check out this video if you have bone-on-bone knee pain
✔ Learn how EMTT speeds up recovery and reduces inflammation without medication.
✔ See how we helped Pattie get back to enjoying life pain-free!
Playing pickleball in Glendale or Peoria but struggling with knee pain? Get expert help from Preferred Physical Therapy, the top choice for active adults over 50! Book your free consultation today.
Pickleball knee pain, knee pain from pickleball, knee pain relief, knee injury prevention
Dr. Nick received an associates degree in sports medicine from BYU-Idaho he then attended Brigham Young University in Provo, Utah where he received a Bachelor of Science Degree in Exercise Science. Following BYU, he received his Doctorate of Physical therapy from the University of Utah in Salt Lake City.
Dr. Nick’s greatest passion is seeing his patients recover from injury and return to their activities that bring them joy.
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