Knee Pain in Pickleball
It’s well-known that you don’t need a high level of fitness to play pickleball, thanks to its low-impact nature and other favorable factors. The small court, lightweight paddles, and minimal running or exertion make it less physically demanding compared to sports like tennis, running, or CrossFit.
Because of this, pickleball has a lower barrier to entry than many other recreational activities. It was originally designed by Joel Pritchard to be a family-friendly sport, modeled after backyard BBQ games like badminton. The goal was for everyone in the family to enjoy it together.
However, even though pickleball is easy to pick up, it still places demands on your body and cardiovascular system—especially as your skill and competitive level increase.
If you play pickleball in Upstate South Carolina—Greenville, Mauldin, Simpsonville, Taylors, Easley, Greer, or Powdersville—you might have experienced knee pain during or after games. Here are some of the most common causes and what you can do to address them.
Common Causes of Knee Pain in Pickleball Adults in Greenville, Easley, and The Upstate:
Arthritis: Many pickleball players, especially older adults, experience arthritis-related knee pain. But arthritis is often misunderstood. It’s not just “wear and tear” or a simple loss of joint space. Arthritis can develop due to several factors, both modifiable and non-modifiable, including previous injuries, age, metabolic health, weight, and strength.
You can read more about arthritis here!
Patellofemoral Pain: Patellofemoral Pain Syndrome (PFPS) is a common knee condition marked by vague, chronic pain around the kneecap. It can affect up to 90% of individuals, potentially leading to osteoarthritis if left untreated. This pain is most noticeable during activities like running, cycling, squatting, or even simple movements like walking. It is often triggered by knee flexion and weight-bearing activities. Females may be more prone to PFPS due to anatomical factors.
Tendinopathy: Tendinopathy refers to an unhealthy or irritated tendon, typically the quadriceps tendon that connects your thigh to your lower leg over the kneecap. Tendon pain often flares up during rapid movements, such as jumping, landing, or changing direction—common in pickleball. Even prolonged sitting can aggravate this condition.
Prevention and Management Of Pickleball Knee Pain:
For Arthritis: To manage arthritis, focus on proper nutrition, hydration, and a consistent exercise routine that includes weight-bearing strengthening exercises—not just cardio or stretching. Arthritis affects the joints, so strengthening them is key to managing the stresses of pickleball. A physical therapist can help create an individualized plan tailored to your needs, helping you get back to playing pickleball pain-free.
For Patellofemoral Pain: Improving foot and hip strength and stability is essential. While you should focus on strengthening the quadriceps and hamstrings, it’s also crucial to enhance overall movement patterns, including change of direction, backpedaling, and maintaining balance in dynamic positions.
For Tendinopathy: Tendons require improved stiffness and load management, as they do not have great blood flow and tend to stay irritated once inflamed. Start by reducing aggravating activities and incorporating low-load, long-duration isometric exercises. These exercises can decrease pain and improve tendon function over time. You can read more about isometrics here:
Isometrics: Why You Should Do Them
If you’re looking for general knee health exercises,
However, remember that these exercises may not fully address your specific knee pain.
If you’re playing pickleball in the Upstate South Carolina areas such as Greenville, Simpsonville, or Easley, and experiencing knee pain, here’s how our local physical therapists can help.
Our physical therapy clinic in Easley specializes in helping pickleball players recover from knee pain and return to the court pain-free.
We start with scheduling a custom consultation with one of our pickleball physical therapists that specializes in pickleball knee pain.
We’ll discuss your pickleball playing history, pain, review what you’re currently doing, your big goals and then give you a guide to playing pickleball with less pain and more confidence.
Plus, we’ll share our winning formula that’s helping Upstate pickleball players overcome knee pain and return to the court stronger than ever!
