Pickleball Knee Pain? Why It Happens and 4 Smart Moves to Fix It

A new study reveals that injuries in America's fastest-growing sport, pickleball, are on the rise, potentially costing up to $400 million in medical expenses. If you've experienced knee pain, a pop, or started limping after playing, you've come to the right place! Hi, I'm Dr. Justin Lin, a sports physical therapist at Rehab and Revive. We've developed a comprehensive pickleball knee injury care plan and exercise routine just for you.

Why Are Pickleball Knee Pain and Injuries So Common?

From my experience, several factors contribute to pickleball-related knee pain. It often stems from the sport's unique demands and sometimes, underlying physical limitations:

• Short courts: Limited space means quicker reactions and less time to recover.

• Sudden stops, starts, and changes of direction: These explosive movements put immense stress on the knees.

• Avoiding collisions: Quick evasive maneuvers to avoid your partner or the net can lead to awkward positions.

• Incomplete follow-through: Not fully extending your movements can create rotational stress.

• Weak hips: Insufficient hip strength can cause the knee to compensate and take on more load.

• Limited ankle mobility: Stiff ankles can force the knee into compromised positions.

• Inadequate footwear: Improper shoes can reduce stability and shock absorption.

The good news is, these issues are often interconnected, and we have solutions that address them all. Let's dive into some practical exercises you can do.

Your Pickleball Knee Injury Exercise Routine

Here are four key exercises to help you address and prevent pickleball knee pain:

1. Hip Internal Rotation Mobilization

Many pickleball players lack sufficient hip internal rotation, which is crucial for quick pivots and changes of direction. This exercise helps your hip joint sit correctly in its socket, improving mobility and reducing strain on your knee.

• The Test: Lie on your back and internally rotate one leg. If it feels "blocked" or your hip rides up, that's your problem side.

• The Fix: Place the heel of your hand (or fingertips) firmly on the top of your thigh near your hip crease. Press down as you gently roll your leg inward, actively squeezing your glutes. You might feel a slight "clunk" as your femur head settles into the hip socket. Continue this motion, maintaining glute contraction, until the hip feels more seated and can rotate further. This also helps with groin pain!

2. Isometric Hip Hold

Once your hip is properly seated, you need to teach it to stay there. This exercise strengthens the deep stabilizing muscles.

• The Hold: With your hip now mobilized, actively pull your leg in an arc-like motion down towards the table, keeping your foot flexed (dorsiflexed). Squeeze your glutes and hold this position. You'll likely feel shaking – this is your fast-twitch muscles fatiguing. Hold until the shaking subsides, indicating your slow-twitch endurance muscles are engaging, stabilizing the joint.

3. Ankle Dorsiflexion Rotation

Limited ankle dorsiflexion (the ability to bring your toes closer to your shin) is another common issue that can contribute to knee pain, especially when lunging or quickly moving forward.

• The Test: Place your heel on the floor and try to drive your knee directly over your toes. If your knee "jams" or you feel pressure, your ankle mobility is restricted.

• The Fix: With your heel on the ground, gently work your knee forward and backward, and side to side, over your toes. You'll feel the ankle joint start to free up. This is essential for golfers, too! Ensure you perform this on both sides, even if one feels better than the other.

4. Soleus Calf Push

Your soleus muscle, one of your calf muscles, plays a critical role in shock absorption and propulsion, both vital for pickleball. Strengthening it can enhance stability and reduce knee impact.

• The Exercise: Sit in a "runner's position" with your knee bent. Place a ball (like a tennis ball) in the middle crease of your knee, behind it. Gently push your knee into the ball, engaging your calf muscles, then release.

• The Reps: Perform 30-50 repetitions until you feel a burn. This specifically targets the soleus.

Smart Recovery for Lasting Play

Remember, recovering from pickleball injuries, or any injury, isn't just about rest; it's about healing smarter. Incorporating these targeted exercises can help address the root causes of your knee pain, improve your mobility, and strengthen the muscles vital for pickleball.

We hope this information helps you continue enjoying pickleball pain-free. If you need further guidance or want to optimize your performance, we're here for you. We heal smarter, not harder!

What's your secret weapon on the pickleball court?

• The perfect dink shot
• My lightning-fast reflexes
• Avoiding knee pain!
• Consistent serving

This blog was written with the assistance of Gemini.