How to Bulletproof Your Knees for Pickleball
Stay pain-free, play longer, and move with confidence
Pickleball might look gentle from the sidelines, but anyone who plays regularly knows it can take a toll on your knees. Fast stops, lunges, and quick pivots are part of the game—and without strong, stable knees, you’re one wrong step away from swelling, soreness, or worse.
The good news? You can bulletproof your knees with just a few simple exercises. The key is strengthening the muscles that support your knees—quads, glutes, hamstrings, and calves—while also improving mobility and balance.
Here are 4 proven moves that can help keep you on the court and out of the orthopedic office:
1. Step-Downs
Great for: Strengthening quads and improving knee control
How: Stand on a low step or sturdy box. Slowly lower one foot to the floor, keeping your standing knee aligned over your foot. Tap the floor with your heel, then press back up.
Do: 2–3 sets of 8–10 reps each leg
Tip: Go slow. Control is more important than depth.
2. Glute Bridges
Great for: Activating glutes to take pressure off knees
How: Lie on your back with knees bent, feet flat. Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees. Hold for a beat, then lower.
Do: 2–3 sets of 15 reps
Tip: Keep your ribs down—don’t arch your back.
3. Calf Raises
Great for: Improving ankle stability and shock absorption
How: Stand tall and slowly rise onto your toes, then lower under control. You can hold onto a wall or chair for balance.
Do: 2 sets of 20 reps
Tip: Try them on one leg at a time to increase the challenge.
4. Banded Lateral Walks
Great for: Strengthening hip stabilizers to protect knees
How: Place a resistance band above your knees or around your ankles. With knees slightly bent, take small steps sideways while keeping tension on the band.
Do: 2 rounds of 10 steps each direction
Tip: Stay low and move with control—no wobbling.
Do these 2-3 times a week and you’ll not only reduce your injury risk, you’ll likely notice better movement on the court. Stronger knees = longer rallies and more fun.
