Pickleball knee pain: tips and exercises

Pickleball is the fastest-growing sport in the U.S. — and it’s easy to see why. It’s fun, easy to learn, and provides a good workout for all skill levels. As you spend more time on the court, though, you might notice some new aches, especially around your knees.

“Pickleball challenges your knees to move in ways they may not be used to, which can sometimes contribute to knee pain after playing,” explains Courtney Fitzpatrick, PT, DPT, a physical therapist at Hinge Health. “But pickleball isn’t bad for your knees. In fact, with the right preparation, it can actually strengthen them.” Doing regular strengthening exercises can help you prevent and manage pickleball knee pain so you can keep playing for years to come.

Read on to learn about pickleball knee pain, including  causes, treatments, and exercises recommended by Hinge Health physical therapists to help you stay strong and confident on the court.

How does playing pickleball affect your knees?

Pickleball itself isn’t harmful to your knees. The quick pivots, lunges, and stops during a pickleball  game often involve movements your knees may not be accustomed to, which can lead to some temporary discomfort — especially if you’re playing longer games or more frequently. “These movements are actually good for your knees in the long term,” Dr. Fitzpatrick points out. “They help build strength, balance, and confidence in activity.”

Most instances of sore knees after pickleball are simply the result of your muscles and joints adapting to new movement patterns. Gradually increasing your activity and incorporating simple strengthening exercises will help support your knees during pickleball and minimize soreness or stiffness.

Symptoms of pickleball knee pain

You might notice knee pain during or after playing pickleball. It can come on gradually or appear suddenly, and symptoms may range from mild to severe. Here are some common signs to watch for:

• Sharp pain or a sudden twinge during play 

• Dull ache or throbbing after playing

• Swelling around your knee

• Tenderness to touch

• Stiffness or reduced range of motion

• Instability, weakness, or difficulty bearing weight

Causes of pickleball knee pain 

There are several reasons you might notice knee pain from pickleball. Often, it’s a result of your knees adapting to unfamiliar stresses, changes in your usual activity level, or how prepared your body is for these movements. “Knee pain during pickleball doesn’t mean you’re doing something wrong — it’s often just your knees telling you you’re doing a little too much right now,” says Dr. Fitzpatrick. Here are some common factors that can contribute to knee pain when playing pickleball: 

• Doing more than your body is ready for. Playing pickleball for long stretches without enough rest or preparation can place extra stress on your knees. This might leave you feeling sore afterward, and may contribute to injuries like tendonitis or bursitis. If you quickly ramp up how frequently you play pickleball (say, suddenly playing a few times a week), your knees may not have enough time to recover between games, which can increase your risk of pain or injury. 

• Not warming up. Jumping right into a game without a warm-up (stretching or doing other activity first) means your muscles and joints might be a bit stiff at first. Research shows that warming up before exercise increases blood flow, loosens up your muscles and joints, and helps prevent injury.

• Lack of strength. If your muscles haven’t been built up enough to support your movements, your knees may be more likely to feel sore or irritated during or after play.

• Tight muscles. Tight muscles or tendons can limit your flexibility, which may cause your joints to feel more strain during movement. This can make it harder for your knees to move comfortably and adapt to the fast-paced action on the court.

• Muscle imbalances. When some muscles are stronger or more flexible than others, it can affect how you move and may put extra strain on your knees. These natural differences can show up during active play, sometimes leading to discomfort as your body adapts to new movement patterns.

• Unsupportive shoes. The quick side-to-side moves in pickleball are much easier when your shoes give you the right kind of support. Most running or walking shoes aren’t designed for these motions, so your knees might take on extra stress without you realizing it.

• Acute injuries. The fast pace and quick movements in pickleball can sometimes lead to falls or sudden injuries like strains, sprains, or tears. These injuries might happen if you take an unexpected step, land awkwardly, or make a sudden move on the court. 

Common pickleball knee injuries 

As pickleball’s popularity grows, you might see headlines about pickleball injuries becoming more common. While sudden twists, quick stops, or overuse can sometimes contribute to knee injuries, pickleball remains a fun way to boost heart health, build muscular strength, and connect with friends. So if you’re interested in trying pickleball, or want to keep enjoying it, you don’t need to let fear of injury hold you back. Being aware of the most common knee injuries — and how to prevent them — can help you stay safe on the court.

• Meniscus tears. The meniscus is a piece of cartilage in your knee that acts as a cushion between your thigh and shin bones. Problems can arise with the meniscus due to quick movements — such as starting, stopping, or changing direction during play — or simply as a part of normal aging. One issue is a meniscus tear, which sometimes happens suddenly, though not all meniscus issues are obvious right away. In fact, some people may not notice immediate pain or symptoms at all.

• Ligament issues. Ligaments are strong bands of tissue that connect bones and help keep your knee joint stable during movement. Sometimes, ligament injuries can happen in pickleball — most often involving the MCL (medial collateral ligament) or ACL (anterior cruciate ligament). These issues typically arise with quick twisting or pivoting, sudden bursts of movement, or landing awkwardly after a jump. While injuries can range from mild sprains to more significant tears, most people experience symptoms like discomfort or swelling that let them know something isn’t quite right.

• Tendon issues (or jumper’s knee). The patellar tendon connects your kneecap to your shinbone and helps you straighten your knee. With activities like pickleball, repeated impact or bending movements can sometimes lead to irritation or discomfort in this tendon, especially if your body isn’t used to the activity. This is commonly referred to as patellar tendonitis or jumper’s knee, and may cause pain or tenderness around the knee, often noticeable after playing or being active.

Pickleball and arthritis 

If you have knee osteoarthritis, playing pickleball can sometimes contribute to a flare-up or increase in symptoms, especially if you ramp up your activity quickly or play for long periods. The quick, repetitive movements and impact may temporarily increase stiffness or swelling in the joint. However, staying active is good for joint health, and many people with arthritis find that regular, moderate play helps keep their knees flexible and strong. If you notice a knee arthritis flare-up after pickleball, take a short break and gradually build up your activity to help manage your symptoms and get back on the court.

These knee exercises, recommended by Hinge Health physical therapists, boost blood flow, warm up your muscles, and strengthen key areas that support your knees. Doing them regularly — before playing a pickleball match or as part of your daily routine — can help reduce knee pain from pickleball and keep your knees healthy.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Treatments for pickleball knee pain

“The solution for knee pain from pickleball is rarely to stop playing altogether,” says Dr. Fitzpatrick. “Strength and mobility work are most effective long term, but treatments like ice and heat, TENS, or using a knee brace can help calm your symptoms down so you can stay active.” Here are treatments Hinge Health physical therapists recommend: 

• Physical therapy and targeted exercises. Targeted exercises help strengthen the muscles that support your knees, improve flexibility, and prepare your body for the quick movements you need to be able to do on the pickleball court. You can do exercise therapy at home, or you can work with a physical therapist who will guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Staying active. It’s common to think you should rest when you have knee pain, but staying active is actually one of the best things you can do for recovery and knee health. Targeted exercises are helpful, but any type of movement — like walking, stretching, or even household chores — helps. If anything causes an unacceptable uptick in pain, try adjusting the frequency or intensity of the activity so you can keep moving comfortably. 

• Ice and heat. Ice is useful for temporarily numbing pain and reducing swelling, especially right after a game or injury. Heat can help loosen tight muscles and increase blood flow to promote healing. Ice is often recommended for the first few days after an injury. Otherwise, use whatever method feels best for you, or alternate between the two. 

• Over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can help ease pain so you can perform your targeted exercises and stay active when you have knee pain. Other options include topical NSAIDs or pain relief creams. If you have a medical condition or take other medications, check in with your provider to make sure these OTC options are ‌safe to take.

• Compression sleeve or brace. Wearing a compression sleeve or knee brace can improve blood flow, reduce swelling, and offer extra support when playing pickleball. “While these can help relieve pain in the short term, they’re not a long-term solution,” says Dr. Fitzpatrick. “It’s important to work on strengthening the muscles around your knee so they can provide the support you need without relying on a brace.”

• Kinesiology tape. Kinesiology tape is a flexible, adhesive tape applied to the skin to support muscles and joints during activity. It can provide extra stability and help you feel more secure during quick movements on the court. A physical therapist can show you how to apply the tape correctly for the best results.

• TENS therapy. TENS, or transcutaneous electrical nerve stimulation, uses gentle pulses to quiet your pain response and help reduce pain. You can use TENS therapy before playing pickleball to help ease discomfort and prepare for activity, or afterward to manage soreness and help with recovery. One option is the wearable device Enso, available through Hinge Health. It’s small, wireless, and portable.

• Complementary treatments. Talk to your provider if you’re interested in trying alternative treatments for knee pain relief, such as massage, acupuncture, or chiropractic care.

How to prevent pickleball knee injuries

Here are ways to protect yourself and reduce your risk of hurting your knees when playing pickleball.

• Do a pre-game warm-up. Taking five to 10 minutes for a dynamic warm-up before you play can help reduce your risk of injury. Warming up gets your body ready by increasing muscle flexibility, improving joint range of motion, and delivering more oxygen and nutrients to your muscles and joints. You can use the exercises above as part of your warm-up, and don’t forget to include some easy hitting with a partner to further prepare your body for play.

• Wear supportive shoes. Pickleball involves a lot of side-to-side movements, pivots, and quick starts and stops, so it’s important to wear shoes that offer support and stability. Court or tennis shoes are designed for these motions and can help reduce your risk of injury on the court.

• Strength train. Building strength in the muscles around your knees — like your quads, hamstrings, and glutes — helps reduce your risk of knee pain during pickleball. “Conditioning these muscles sets you up for success on the court,” says Dr. Fitzpatrick. A personal trainer or physical therapist can help you create a program tailored to your needs. 

• Practice side-to-side agility. Quick lateral (side-to-side) movement is a big part of pickleball, but it’s not something most people do much in daily life. “When you practice moving in different directions, you can help your knees handle these challenges with less strain and discomfort,” says Dr. Fitzpatrick. Try simple drills, like shuffling quickly from side to side or stepping laterally over a line. 

• Gradually increase playing time. Your knees get stronger as they adapt to new activity. “Start with shorter sessions — around 30 minutes — and give yourself rest days in between,” says Dr. Fitzpatrick. As you play regularly, your knees will adjust and you can comfortably increase your time on the court.

When to see a doctor 

Pickleball knee pain often improves on its own with rest, gentle movement, and strengthening exercises. But if your knee pain is severe, getting worse, or making it hard to do your daily activities, see a healthcare provider. It’s also a good idea to get care if you have:

• Significant swelling that doesn't improve within a few days

• Difficulty walking or bearing weight on your leg

• A popping sound at the time of injury, or immediate swelling or instability

• A feeling that your knee "gives out" or can't support you

• Noticeable deformity or change in the shape of your knee

• Symptoms that persist longer than a week or interfere with your normal routine

PT tip: Pay attention to your pain

“It’s important to pay attention to pain, since pain is your body's way of sending you feedback,” says Dr. Fitzpatrick. Pain isn’t always a sign that you need to stop moving or playing — it’s often just letting you know that something needs to be adjusted. “By tuning in to what your body is telling you, you can make small changes, like taking a break, modifying certain movements, or focusing on supportive routines off the court.” 

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. SFIA’s Topline Participation Report Shows 247.1 Million Americans Were Active in 2024. (2025, February 26). Sports and Fitness Industry Association. Retrieved from https://sfia.org/resources/sfias-topline-participation-report-shows-247-1-million-americans-were-active-in-2024/

2. Sople, D., & Wilcox, R. B. (2024). Dynamic Warm-ups Play Pivotal Role in Athletic Performance and Injury Prevention. Arthroscopy, Sports Medicine, and Rehabilitation, 7(2), 101023. doi:10.1016/j.asmr.2024.101023

3. Marom, N., & Mann, G. (2023). Asymptomatic Meniscal Tears. Sports Injuries, 965–969. doi:10.1007/978-3-642-36569-0_70

4. Yu, J., Avanish Yendluri, Linden, G. S., Namiri, N. K., Corvi, J. J., Song, J., Parsons, B. O., & Parisien, R. L. (2025). Increasing Incidence of Pickleball Injuries Presenting to US Emergency Departments: A 10-year Epidemiologic Analysis of Mechanisms and Trends. Orthopaedic Journal of Sports Medicine, 13(1). doi:10.1177/23259671241305364

5. Vitale, K., & Liu, S. (2020). Pickleball: Review and Clinical Recommendations for this Fast-growing Sport. Current Sports Medicine Reports, 19(10), 406–413. doi:10.1249/jsr.0000000000000759

6. Greiner, N. (2019). Pickleball: Injury Considerations in an Increasingly Popular Sport. Missouri Medicine, 116(6), 488.