ABCs for Your ACL , or Knee Health 101

Having healthy knees and a solid Anterior Cruciate Ligament (ACL) is important to keep you game going for the long haul. While ACL tears happen on the court (actually more frequently for women),  the good news is with smart prep and training, you can keep your ACL (and your ability to celebrate a great volley) in good shape.

Know the risk

ACL injuries often happen during quick cuts, awkward landings, or when your foot is planted and your body turns. While pickleball isn’t soccer or basketball, the stop‑start lateral moves, sudden direction changes, and occasional dive for a wide ball still create risk, especially if your body’s tired or your mechanics are off.

Prevention basics

Warm up smart: Five to ten minutes of light cardio (jog, jump rope, or brisk walking) followed by dynamic movements gets blood flowing and muscles ready. Add knee‑friendly moves: leg swings, walking lunges, and hip openers.

Build strength where it counts: Strong glutes, hamstrings, and quads stabilize the knee. Focus on single‑leg work, single‑leg Romanian deadlifts, step‑ups, and split squats, along with foundational squats and deadlifts.

Train landing mechanics: Practice soft, balanced landings with knees tracking over toes. Jump‑landing drills and box step‑downs teach your body to absorb force safely. Think like a gymnast and try to “stick the landing” when you jump.

Manage fatigue: Tired players move sloppy. Limit marathon sessions without breaks, and prioritize sleep and recovery, your knees will thank you.

Wear supportive shoes: Pick shoes with good lateral stability and grip appropriate for your court surface. Running shoes are not a good idea, court shoes are always your best bet.

Know your capabilities. Think is it really worth going all out for that one shot? Especially during the first game when you are not well warmed up. Play the long game.

Final thought

ACL care is a mix of strength, smarts, and respect for your limits. With a little prehab, better mechanics, and sensible court decisions, you can keep cutting, dinking, and celebrating, and avoid turning one dramatic save into a long benching.