Introduction
Knee pain and pickleball—two words you don’t want to hear in the same sentence. But if you’re an avid player, chances are you’ve felt that sharp twinge or persistent ache during a game. Don’t worry, you’re not alone, and you certainly don’t have to retire your paddle just yet.
Knee pain in pickleball players is surprisingly common, whether it’s from overuse, a misstep on the court, or a history of old injuries. The good news? With the right exercises and a smart approach to your pickleball routine, you can strengthen your knees, prevent injuries, and keep playing pain-free.
So, if you’ve ever found yourself limping off the court after a particularly intense match or waking up the next day feeling like you’ve aged 10 years overnight, this blog is for you! Let’s dive into the causes of knee pain, how to strengthen your knees, and tips to keep them healthy so you can stay in the game.
Anatomy of the Knee
Before we get any further, let’s take a quick tour of your knee joint—a crucial player in your pickleball game. Your knee is made up of bones, ligaments, tendons, and cartilage that work together to help you move, squat, lunge, and pivot (you know, all the things you do on the court). The big deal with the knee is that it really like to move in one plane of motion, which is named extension and flexion. There is a little rotational movement, but it’s a very small degree!
- Bones: The knee connects the thigh bone (femur) to the shin bone (tibia), with the kneecap (patella) hanging out in front.
- Ligaments: These guys keep your knee stable, with the ACL (anterior cruciate ligament) and MCL (medial collateral ligament) being the all-stars that prevent those dreaded twists and sprains.
- Tendons: Tendons connect muscle to bone, like the patellar tendon, which extends from your kneecap to your shinbone and helps with straightening the leg. These are what develop tendinitis or tendinopathy that you generally hear about.
- Cartilage: Ever heard of a meniscus tear? That’s the shock-absorbing cartilage that cushions your knee. Keeping this happy is key to long-term knee health.
When one of these structures gets irritated or injured, it can throw your whole game off. Understanding this anatomy helps you have a general idea about what’s going on when knee pain hits—and what to target to fix it! Of course, we getting you passed these issues is our expertise, but it’s always important to be well informed!
Key's To Knee Health Off The Court
Now that you have somewhat of an understanding about the knee anatomy, let’s take a look at what you can do to keep those tissues healthy!
The reality is, what you do off the court is just as important as what you do on it. Strengthening and caring for your knees between games will make all the difference in how well you play and how long you can keep playing without pain.
It’s also important to note that pickleball shouldn’t replace strength training or injury prevention work. Playing pickleball is an excellent workout, but you don’t want to neglect other forms of exercise – epecially those than will help you stay injury free. These strategies we’ll go over are just a tip of the iceberg, but if you’re looking for a much deeper guide on how to remain a healthy pickleball player, be sure to check out our a Healthy Pickler Program. Grab a free trial today!
Here are a few key factors for healthy knees:
- Strength Training: You’ve got to build strong muscles to protect those knees. This includes focusing on your quads, hamstrings, glutes, and calves. The stronger these muscles are, the less strain your knees have to bear.
- Flexibility: Tight muscles around the knees (like your quads or calves) can lead to imbalances and extra stress on the joint. Stretching before and after games helps reduce this risk. (pull out your massage gun, foam roll, or get a massage)
- Balance & Agility: If you’ve already played pickleball, you know you have to be on your toes and ready to react quickly! That’s where balance training and agility come into play!
- Rest & Recovery: As much as we love pickleball, it’s essential to give your knees some recovery time. Overuse injuries happen when we don’t let our bodies rest.
- Proper Footwear: Wearing supportive shoes that are designed for the court and the quick pivots and changes of direction need during pickleball. Running shoes aren’t for the court! Bad shoes = unhappy knees. Checkout stores like Pickleball Central
Exercises to Strengthen Your Knees and Prevent Injury
Now, for the fun part—exercises that help prevent injury and reduce knee pain. These moves are designed to strengthen the muscles around the knee to keep you strong, stable, and ready for the next match. (No worries—these exercises are low-impact and pickleball-approved!)
- Wall Sits: Start by standing with your back against a wall and slide down until your knees are at a 90-degree angle. Hold for 30 seconds to 1 minute. This is a killer quad burner, which directly helps protect your knees. Access the video here.
- Lateral Band Walks: Place a resistance band around your thighs, just above your knees, and get into a mini squat position. Step sideways, keeping tension on the band, to work your glutes and hip stabilizers, which take pressure off your knees during lateral movements on the court. Access the video here.
- Single Leg RDL’s: Standing on one leg, hinge at the hips while keeping your back straight and let your upper body lower toward the floor as your free leg extends behind you. Return to the starting position by engaging your glutes and hamstrings. Perform 3 sets of 10-12 reps to improve balance, hamstring strength, and hip stability. Access the video here.
- Calf Raises: Standing tall, slowly raise your heels off the ground so you’re standing on your toes. Lower back down slowly. Repeat for 3 sets of 15 reps. This strengthens your calves, which play a big role in stabilizing your knees. Access the video here.
- Reverse Lunge: Step one foot back and lower into a lunge, keeping your front knee over your ankle and your torso upright. Push through your front heel to return to the starting position. Perform 3 sets of 10-12 reps per leg to build strength in your glutes, quads, and hamstrings while improving balance and stability. Be sure to keep that knee aligned between your ankle and your hip! Access the video here.
Prevention Tips
Now that you’re equipped with exercises, let’s talk prevention—because nobody wants to be the pickleball player who “used to play.” Here’s the best advice for keeping those knees happy:
- Don’t Skip Warmups: Think of it as priming your knees for action. Would you show up for a pickleball game without your paddle? Exactly.
- Listen to Your Body: If your knees are talking, listen. Pain is your body’s way of telling you to take a break. Plus, no one looks cool limping off the court. If it doesn’t get better in a couple of days or keeps coming back, it’s time to get some help from a physical therapist!
- Take Stretching Seriously: Stretching isn’t just for yogis. It’s your knee’s best friend. So take a deep breath and enjoy it (even if you’re pretending to).
- Don’t Be a Weekend Warrior: Playing back-to-back games after months off the court is a surefire way to wake up with sore knees the next day. Keep it balanced, folks!
Why Choose Alliance Regen & Rehab
For those in St. Petersburg and Lakewood Ranch, Alliance Rehab and Rehabilitation offers comprehensive and specialized care for knee injuries and all other pickleball injuries, such as ankle sprains, elbow tendonitis, shoulder strains, etc. Here’s why they stand out:
- Experienced Professionals: The team comprises highly trained physical therapists and sports medicine physicians with extensive experience in treating knee injuries and pickleball related pains.
- Personalized Treatment Plans: Every patient receives a customized rehabilitation plan tailored to their specific needs and goals.
- State-of-the-Art Facilities: Equipped with the latest technology and equipment, Alliance Rehab ensures effective and efficient treatment.
- Holistic Approach: Emphasizing overall well-being, the center integrates various therapies and exercises to promote full recovery.
- Patient-Centered Care: The team at Alliance Rehab is committed to providing compassionate and patient-focused care, ensuring a supportive environment throughout the rehabilitation journey.
Steps To Start Your Rehabilitation Journey
- Consultation and Diagnosis: Schedule an appointment with a physical therapist or our sports medicine doctors at Alliance Regen & Rehab. They will perform a thorough evaluation to diagnose the underlying cause of your knee pain.
- Develop a Treatment Plan: Based on the diagnosis, your doctor will create a tailored rehabilitation plan that includes specific exercises and therapies.
- Regular Therapy Sessions: Attend regular physical therapy sessions where your progress will be monitored, and adjustments to the treatment plan will be made as needed. These usually occur 1x/week for an hour, but can sometimes require 2x/week.
- In-Office Imaging – Get fast and accurate imaging inside of our office without having to wait forever in the waiting room, days or weeks to get results back, or being exposed to radiation. We do this with diagnostic ultrasound imaging performed by our sports medicine physician, Dr. John Broussard, DO.
- Home Exercise Program: Adhering to prescribed exercises at home is crucial for consistent progress. Your therapist will guide you on the correct techniques and frequency and send videos to you through an app. It feels more like personal training than just boring exercises.
- Follow-Up and Maintenance: After completing the initial rehabilitation program, periodic follow-ups with your therapist can help maintain knee health and prevent recurrence of the injury.
Conclusion
Knee pain may be a common issue for pickleball players, but it doesn’t have to be your story. By taking the time to strengthen your knees off the court and paying attention to how you move on it, you can stay in the game for the long haul.
If knee pain is keeping you from playing your best, try incorporating these exercises into your routine and let us know how it goes! And remember, if you’re ever unsure or need personalized guidance, we’re here to help.
For more information or to schedule a consultation, visit https://thealliancerx.com/
