Padel and Tennis with Knee Pain: How to Keep Playing
Padel has become one of the most popular sports among adults, and tennis has loyal players of all ages. Both are social, fun and great exercise, but they also ask a lot of the knees. If your knees are sensitive, you do not necessarily have to give up the game. Often it is enough to change how you prepare, what you wear on your feet and how you move on court.
Why racket sports are demanding for the knees
In padel and tennis you rarely run in a straight line. You start and stop suddenly, move sideways, lunge for wide balls and turn quickly. The riskiest moment for the knee is often a twist on a foot that stays planted on the ground. Padel adds a smaller court with many short sprints and low balls, which means a lot of bending. In tennis, rallies can be longer, with more running between the corners. The court surface matters too: some surfaces grip hard, while others allow a little sliding.
Before you play
- warm up for about ten minutes: easy jogging, side steps, gentle lunges and a few practice swings,
- build strength between games: strong thighs and hips help to control the knee in every stop, and our home strengthening exercises are a good start,
- wear court shoes: padel or tennis shoes give support for sideways movement, and the sole should suit the surface you play on,
- avoid running shoes on court: they are made for forward movement and give less support when you move sideways.
Move smarter on court
- use small adjusting steps instead of one big lunge,
- turn with your feet instead of twisting on a planted foot,
- for low balls, bend at the hips and knees together and keep your back straight,
- let a really difficult ball go instead of diving for it,
- play doubles more often than singles, because there is less ground to cover,
- keep matches shorter and take breaks between sets to drink water.
Listen to your knees during the game
A slight feeling of effort in the muscles is normal. Sharp pain, a sudden feeling of instability or pain that changes how you move is a signal to stop for the day. Playing through pain often turns one bad day into several. If the pain is mainly just below the kneecap and gets worse with jumping and quick starts, our article on jumper's knee explains what may be behind it.
A knee sleeve on court
Many players like to wear a knee sleeve during the game. It gives the knee warmth, especially on cool evenings or at the start of a match, a feeling of support and more confidence in quick movements. A bamboo sleeve stays breathable when you sweat. It is important to know its limits: a soft sleeve does not stop a twisted knee and is not a substitute for a brace after an injury. If you have had a ligament or meniscus injury, ask your doctor or physiotherapist what kind of support you need for sport, and read our article on meniscus problems.
After the game
Do not sit down straight away after the last point. Walk for a few minutes and gently stretch your thighs, calves and hips. If the knee is a little swollen or warm, rest with your leg raised and use a cold pack wrapped in a cloth for a short time; read more in our guide heat or cold for knee pain. Give the knee time to recover before the next game, especially when you are playing more than usual.
When to stop playing and see a doctor
Stop playing and see a doctor if you feel or hear a pop, if the knee swells quickly, locks or gives way, or if you cannot put weight on the leg. The same applies if the pain keeps coming back after every game. You can find more warning signs in our article when knee pain is serious.
Frequently asked questions
Is padel harder on the knees than tennis?
Both can be demanding. Padel has more short sprints and low balls on a smaller court, while tennis often has more running. How you move, your shoes and your fitness usually matter more than the sport itself.
What shoes should I wear for padel or tennis?
Court shoes made for padel or tennis, with good support for sideways movement and a sole that suits the court surface. Running shoes are not ideal for racket sports.
Can I play with a knee sleeve?
Yes. A knee sleeve gives warmth, a feeling of support and confidence during the game. It does not prevent injuries, so warm-up, technique and strong muscles still matter.
A sleeve you will actually wear
The best sleeve is the one that does not end up in a drawer. The KeenTrove Bamboo Knee Sleeve is made for exactly that:
- soft, breathable bamboo, comfortable even in summer
- fits snugly but does not dig in behind the knee
- does not lock the knee, so you move naturally
- wear it under your clothes during the day and in bed at night
With 60 days to get your money back, you have nothing to lose.
Note: this article is for information only and does not replace an examination by a doctor. If you have circulation problems or diabetes, or have recently had knee surgery, talk to your doctor before wearing compression.
