Pickleball and Knee Health: Playing After Surgery

Pickleball is taking the world by storm, capturing the hearts of players across generations, me included! It's fast-paced, social, and a great way to stay active. But for those who may need knee replacement surgery, there's an important question to consider: will I be able to play pickleball after surgery?

Having worked with countless patients recovering from total knee replacements, I’ve seen the challenges of returning to favorite activities like pickleball. The good news is with the right preparation and strategies, pickleball can still be a part of your life. Let’s explore how you can get back on the court while avoiding post-knee replacement pain.

The Pickleball Comeback: Finding Balance After Surgery

Pickleball is a fun, engaging way to stay active without the high impact of sports like running. However, the quick movements, lateral shuffles, and sudden stops required by the game can put a lot of pressure on your knees, especially if you’ve recently undergone surgery. After total knee replacement (TKR), your knee needs time to heal, and proper care is essential. It’s important to approach pickleball with both enthusiasm and caution. You can return to playing after surgery, but only if you take key steps to protect your new knee.

Understanding Knee Replacement Surgery

Knee replacement surgery is a significant procedure designed to relieve chronic knee pain and restore function. Whether you’ve had a total or partial knee replacement, recovery requires patience and proper rehabilitation. I always remind my patients that knee replacement recovery is a marathon, not a sprint. Physical therapy and specific exercises are crucial to regaining strength, flexibility, and balance in the weeks and months following surgery.

Even with the most diligent rehabilitation efforts, some patients may experience post-knee replacement pain and stiffness, which can be discouraging. This is where programs like GoKnee come into play. Their tailored rehabilitation plans help address the root causes of post-surgery pain and stiffness, whether it's muscle imbalances, improper movement patterns, or neurological issues. By following a structured recovery plan, you can minimize pain and stiffness and get back to enjoying activities like pickleball.

Is Pickleball Tough on the Knees?

Pickleball involves various movements that can strain your knees if you’re not careful. Quick direction changes, lateral movements, and sudden stops can all increase the risk of injury, especially if your knee isn’t fully healed. Here are a few key movements to be aware of:

• Lateral Shuffles: These require strong inner and outer thigh muscles to stabilize your knee. If those muscles aren’t ready, you could put extra stress on your joints.
• Quick Pivots: Rapid changes in direction can lead to unnecessary strain on your knee, especially if your muscle strength and balance haven’t fully recovered.
• Sudden Stops: Abrupt stops are common in pickleball, and can cause jarring impacts that may aggravate your knee.

As a therapist, I often recommend that patients strengthen the muscles around the knee before returning to pickleball. A good rehabilitation program, like GoKnee, can help you build the strength and stability you need to handle these movements safely.

Assess Your Readiness to Return to Pickleball

Before stepping back onto the court, it’s essential to assess your knee’s readiness. Can you walk without pain? Do you have adequate knee range of motion? Do you have enough strength to squat or perform leg lifts comfortably? Are you able to balance on one leg without difficulty? These are all important questions to consider.

I always encourage my patients to work closely with their physical therapist to evaluate their progress and determine whether they’re ready to return to more strenuous activities like pickleball.

Protect Your Knee on the Pickleball Court

If you’ve been cleared to return to pickleball, there are several strategies you can use to protect your knee and prevent post-knee replacement pain.

First, invest in proper footwear. Wearing shoes with good arch support and cushioning can reduce the impact on your knees. Be sure to get ‘court shoes’ as these provide more side-to-side stability and can lower the risk of injury. Good shoes can be the difference in whether you roll your ankle when changing directions on the court or not. Soft Knee braces can also provide additional support during play.

Warming up before every game is another essential step. Stretching and strengthening exercises will prepare your muscles and joints for the physical demands of pickleball. Gradually increase the intensity of your games, starting with shorter sessions and slower movements before ramping up to more competitive play. I personally recommend playing down in caliber for the first month or two until your confidence improves. Meaning, that if you were a 3.5 ranked player prior to surgery, then start playing with 3.0 or lower players and work your way back up. I know, this is an ego hit, but is worth it to prevent an unnecessary injury.

As you return to pickleball, remember to listen to your body. If you experience any pain or discomfort, stop playing and consult your physical therapist.

Enjoy Pickleball for the Long Haul

With the right precautions, pickleball can be a fantastic way to stay active and maintain knee health after surgery. Low-impact sports like pickleball are great for keeping your joints healthy while improving your overall fitness.

But remember, maintaining your knee health is a lifelong commitment. Continue using the rehabilitation exercises you’ve learned, and don’t hesitate to check in with your healthcare providers if you notice any changes in your knee.

If you’re ready to return to pickleball after knee surgery, make sure you’re fully prepared with the right rehabilitation plan. Check out GoKnee to see how it can support your recovery and help you get back in the game. Good luck on your knee journey!