If you’re a pickleball enthusiast who’s struggling with ankle and knee soreness, you’re not alone. One player shared their experience: “I’m 32 and recently started playing indoor pickleball singles. Despite regular weight training and no past injuries, I’m dealing with persistent ankle and knee soreness. I’m worried it might lead to an injury.”
This story is all too familiar for many of us who love the game but hate the pain that sometimes comes with it. So, we asked PT professionals for some effective tips on how to treat and avoid soreness, keeping you on the court longer and stronger.
1. Listening to Your Body
Your body knows best! If you’re feeling sore, it’s time to slow down. If you regularly play singles, take a break from singles for a bit and switch to doubles to lighten the load. If the soreness keeps on going, give yourself at least a week off the court to let your body recover.
Balancing play with proper rest and recovery is crucial. Ignoring the signs can turn a minor soreness into a serious injury.
2. Gear Matters: Shoes and Orthotics
Proper footwear is crucial for preventing and alleviating ankle and knee soreness. Several PTs recommend switching to shoes designed specifically for court sports like tennis or pickleball. We recommend brands such as KSwiss, Babolat, Diadem, Adidas or New Balance.
Additionally, consider using orthotics if you have foot issues. “I fixed my knee pain by switching to shoes with excellent lateral support and adding orthotics,” shared a fellow player. Custom orthotics can provide the additional support your feet and joints need.
Also, check out our guide on how to choose the best pickleball shoes for ankle support.
3. Warm-Up and Stretching
A good warm-up routine can make a world of difference. Dynamic stretches, resistance bands, and light cardio can prepare your muscles and joints for the demands of pickleball.
Warm up with resistance bands before the first game paired with dynamic stretches. After the game, try light stretching and using a massage gun for the areas that hurt..
4. RICE: Rest, Ice, Compression, and Elevation
When soreness strikes, the RICE method is a classic go-to for reducing pain and swelling.
“RICE – Rest, Ice, Compression, and Elevation – is key. At 63, I rely on ice. It doesn’t cure everything, but it definitely helps,” a seasoned player advised. This method is particularly effective immediately after playing or when you first notice pain.
5. Strengthening Your Knees and Ankles
Building up the strength in your knees and ankles is essential for long-term health. Spend less time on the court and more time focusing on exercises like leg lifts, calf raises, and stability exercises using a balance board. This routine helps enhance knee stability and prevent knee pain.
Ignoring soreness and trying to play through it can lead to more serious problems down the line, so make sure to prioritize strength training in your routine.
Perfect for pickleball players, this balance board is so much fun and great for a variety of exercises. It's also ideal for strengthening specific muscles, ligaments, tendons, and joints.
Great Tips from Real Players
Here are some tried-and-true tips from fellow pickleball players on managing and preventing soreness:
- Change Footwear: “Switching up your shoes can make a huge difference. If you’re not getting enough cushioning from your current pair, it might be time to try a completely different tennis shoe brand.”
- Use Heat: One player found relief by using a heating pad on their knees before bed. “My trainer recommended applying heat to my knees. I was amazed at how effective a heating pad was for relieving pain. I highly suggest trying it out!”
- Knees Over Toes Training: “I incorporate knees-over-toes exercises into my routine, including walking backward. It helps get fluid into the joint and significantly reduces knee pain.”
- Massage Gun: “A massage gun has seriously upped my recovery game.” We agree that it’s amazing for easing muscle soreness after those tough matches.
- Vitamin and Supplements: Consider vitamins and supplements to support joint health. “Vitamin and supplements have helped me with energy levels and joint support.”
Dealing with ankle and knee soreness doesn’t mean you have to give up the game you love. By listening to your body, investing in proper gear and warming up correctly, you can manage and even prevent soreness.
When to Call in the Pros for Ankle and Knee Soreness
Knowing when to see a professional about ankle and knee soreness from pickleball can be tricky, but here are some key signs to watch for:
- Persistent Pain: If your soreness doesn’t improve after a few days of rest and self-care, it might be more than just typical soreness.
- Swelling or Bruising: Notice any swelling or bruising? That’s your body telling you something isn’t right.
- Limited Mobility: If your range of motion is restricted or you’re struggling to walk, it’s time to consult a pro.
- Pain During Rest: If the pain lingers even when you’re not playing, it’s a clear signal to seek help.
Remember, it’s better to be safe than sorry. A professional can help you prevent a minor issue from becoming a major problem.
Keep enjoying the game, and take care of your body!
