Does pickleball hurt your knees?

Pickleball has become a recent sensation the last five years or so. What was originally invented in 1965 as a children’s backyard game has now become immensely popular across North America. It was labelled the fastest growing sport by the Sports & Fitness Industry Association in 2021, 2022, and 2023, with 8.9 million players in America in 2022. According to the Association of Pickleball Professionals, that number has nearly reached 50 million as of 2023.

Though it is known for being popular amongst seniors, pickleball’s age demographic is rapidly dropping. The average age of a pickleball player is now approximately 35 after the massive surge in 2023. More and more young people are getting into pickleball, but seniors are still a fast growing demographic group. 

Many recreational players get into pickleball because it is a low-impact option to experience some camaraderie and competitive spirit while staying active. But is pickleball bad for knees? Especially those who have seen years worth of wear-and-tear already? 

Pickleball Knee Injuries

While pickleball is generally seen as low-impact and safe for most participants, even those who have had a knee replacement surgery, injuries can still occur. Doctors have noted that pickleball injuries are rising with the sport’s popularity. Pickleball can in fact be hard on your knees, but it is much easier on them than other racquet sports such as tennis, partially because the courts are so small.

You might experience knee pain after pickleball games for a number of reasons. Pickleball requires a lot of lateral movement, stopping and starting abruptly, and lunging for balls. All of these motions can strain muscles, especially ones that are not properly conditioned.

There are plenty of acute injuries that can occur on a pickleball court due to motions like pivoting and lunging, but overall, pickleball players are more susceptible to repetitive strain injuries than anything. It’s not unheard of to experience an injury as serious as a meniscus or anterior cruciate ligament tear while playing pickleball, but it is not overly likely. But that doesn’t mean you shouldn’t be careful!

As we suggest in our injury prevention tips below, try to be mindful and notice if you are repeating any movements in a way that is beginning to cause strain. You should be able to correct the pattern before any major injuries occur, but you should also consult your doctor if the pain is intense or recurring.

How to prevent injuries from pickleball

There are a few steps you can take to prevent injuries to your knees while playing any kind of sport, and many of these are applicable to pickleball as well.

To avoid knee injuries during pickleball, try these tips:

1. Stretch and warm up before playing: Be sure to take the time to warm-up before any type of physical activity. This is perhaps the best way to prevent injuries. Get your blood flowing, acclimate muscles to exercise, and work out any kinks and sore spots before pushing yourself to your limits.
2. Drink plenty of water: What isn’t water good for? Hydration is key for optimal health, so be sure to drink plenty of water before, during, and after exercise.
3. Listen to your body: Take breaks as needed, stretch when it feels intuitive for you, and don’t play past your limits! If you’re starting to feel strain or pain, call it a day. Don’t keep pushing yourself!
4. Practice your footwork: Incorporating footwork drills and other exercises that target core muscles used in pickleball will help keep you strong and injury-free! Pickleball requires a lot of lateral movement and stops-and-starts, so be sure to incorporate exercises to strengthen your legs and knees. We have some suggestions for that in other blog posts such as 10 Quad Strengthening Exercises for Bad Knees (which includes lateral walks with or without a resistance band, a great starting point!)
5. Do more than just play ball: As stated, many if not most pickleball injuries come from repetitive strain, so be sure to switch it up sometimes! You might find that incorporating some more serious weight training occasionally is the best way for you to keep yourself toned and ready, but perhaps simply doing some resistance training or going for more walks is enough to keep you active on the off-days. Frequent exercise off the court will reduce the risk of cardiovascular strain while you’re on it.
6. Wear compression gear: Did you know that compression garments are proven to reduce injuries? There are a number of reasons for this, such as compression garments improving circulation, which reduces swelling and inflammation, and improving proprioception. Compression garments range from mildly supportive to extremely supportive, and it’s worth looking into the different types to determine what’s best for you!

The best knee support for pickleball!

If you’re concerned about seriously injuring your knee while playing pickleball, or if you have been experiencing knee pain during exercise at all, you should consider adding some support! Sometimes compression garments themselves can be supportive, but other times you may want a little bit more targeted support. We have a great suggestion for that!

Introducing Bracelayer’s knee brace compression pants: the perfect low-profile knee support for pickleball players! Our pants combine all the benefits of compression garments with the support of a compression knee sleeve. Bonus: the knee sleeves won’t fall down as you shuffle around the court, as they are firmly attached to the pants themselves! No more stopping every few steps to tug up your knee support brace.

Hardcore pickleball players LOVE our pants for helping keep their knees secure and stable on the court. See some of the reviews for yourself!

Shop Bracelayer’s compression pants with knee support for pickleball!