You gave it everything on the court—solid serves, quick cuts, maybe even a killer backhand. But now your knees are talking back. That post-match soreness? It’s more common than you think.
Tennis puts serious stress on your lower body. The stop-and-go movement, quick lateral changes, and deep lunges all take a toll—especially if your form, strength, or mobility isn’t dialed in. At Proactive Health, we work with tennis players at all levels to figure out what’s behind their knee pain and help them move pain-free again.
Here’s why your knees might hurt, how to spot red flags, and what you can do to start feeling better.
Why Tennis Challenges Your Knees
Unlike running in a straight line, tennis demands explosive starts, rapid direction changes, and rotational movement—all while putting stress through the knees and hips. Add in hard court surfaces and long match durations, and your knees are working overtime.
Common Reasons Tennis Triggers Knee Pain
Knee pain rarely comes from one thing. It’s usually a mix of load, alignment, and how well your body controls movement. These are the most common culprits we see:
- Runner’s Knee (PFPS): Pain around or behind the kneecap, often from poor tracking caused by weak glutes or tight quads.
- Jumper’s Knee: Soreness just under the kneecap from overloaded tendons—usually from repeated jumping or sprinting.
- Quad Tendinopathy: Pain just above the kneecap due to overuse, often from spiking intensity too fast.
- Meniscus Issues: Deep, internal knee pain with clicking or locking, usually from twisting or pivoting.
- IT Band Syndrome: Outer knee pain linked to tight hips and poor lateral control.
- Weak Glutes or Core: If your hips can’t stabilize, your knees absorb the load—especially during quick changes in direction.
- Ankle/Foot Mobility Problems: Poor ankle range or collapsed arches can shift force to the knees.
When It’s More Than Just Soreness
Some soreness is normal. But pain that lingers or affects your movement could be a sign of something more serious. Watch for:
- Pain that lasts more than a couple of days
- Swelling or a stiff feeling
- Clicking or locking sensations
- Sharp pain during squats or stairs
- Knee pain that returns every time you play
If any of these sound familiar, don’t push through it. Get checked early so it doesn’t become a bigger issue.
Relief Strategies That Actually Work
Most tennis-related knee pain can be managed without medications or surgery. Here’s where to start:
1. Calm the Inflammation
- Ice (10–15 minutes)
- Elevate the leg
- Use a compression wrap if swollen
- Don’t push through pain—rest is key early on
2. Add Gentle Recovery Drills
- Heel Slides: Restore joint range without load
- Quad Sets: Reactivate thigh muscles after swelling
- Glute Bridges: Turn on the glutes to take pressure off the knees
- Calf Mobility Work: A flexible lower chain reduces strain on the knees
3. Rebuild Targeted Strength
Once the pain settles, it’s time to strengthen the weak links:
- Glute activation
- Eccentric quad/hamstring work
- Single-leg stability
- Core control (especially anti-rotation)
- Hip mobility drills
Movement Matters
At Proactive Health, we look at how your entire body moves. Our assessments include:
- Squats and lunges
- Landing form
- Balance and symmetry
- Foot strike patterns
- Ankle mobility
By fixing those patterns, we reduce the stress that started the knee pain in the first place.
Long-Term Prevention for Tennis Players
Want to stay on the court without the setbacks? Here’s how to build resilience:
- Always warm up dynamically
- Strength train at least twice a week
- Replace worn-out shoes
- Keep hips, calves, and ankles mobile
- Prioritize glute strength
- Balance your tennis load with lower-impact recovery days
Still Hurting? Let’s Dig Deeper
If rest and foam rolling aren’t cutting it, the problem may go deeper than you think. At Proactive Health, we go beyond surface-level fixes. Our rehab approach includes:
- Custom movement correction
- Tailored strength programs
- Performance-based recovery
- One-on-one care from pros who get the game
Tennis Shouldn’t Hurt—Let’s Fix That
Knee pain doesn’t have to be part of your tennis routine. With the right game plan, you can get back on the court stronger and pain-free.
Ready to move better and play without limits? Schedule your session with Proactive Health today and let’s get those knees (and your game) back in action.
