Padel is booming, and physio clinics are noticing. The sport’s defining movement — quick lateral brakes, low lunges, and explosive changes of direction inside glass walls — is hard on the knees. The two most diagnosed problems are patellar tendonitis (jumper’s knee) and meniscus irritation.
None of this means padel is dangerous. It means padel has a movement profile players usually train after the pain shows up. This guide explains the mechanics, the warning signs, and the 15-minute weekly routine that prevents most of it.
Health note: performance advice only — not a diagnosis. Sharp pain or swelling needs a professional.
Padel’s court is small and the rallies are relentless — every point is packed with sudden stops:
Lateral braking. Stepping across to volley then snapping back puts a shearing force on the outside of the knee.
Low defensive lunges. Digging balls out near the glass forces deep knee flexion — a direct patellar tendon load.
Hard court surface. Most padel courts are turf or artificial grass over concrete, which doesn’t absorb the landing shock.
Short recovery. 25-mph rallies with 20-second rest periods mean the knee never fully unloads.
Warning signs before it’s a tendon injury
Dull ache under the kneecap when going downstairs
Pain at the start of a session that fades — then returns worse after
Swelling or a “catching” feeling when twisting
The first sign is the one to respect. Mild pain that fades with play often signals the tendon is inflamed, not weak — and pushing through makes it structural.
The 15-minute knee protection routine (2x per week)
Exercise
Sets × reps
Why
Bodyweight squats (slow)
3 × 12
Quad strength = knee shock absorption
Side lunges
3 × 10 each side
Prepares the lateral braking movement
Glute bridge
3 × 15
Hips take load off the knee
Calf raises
3 × 20
Controls the landing, protects the Achilles too
Add proper padel court shoes (lateral support, gum or turf sole — never running shoes, they roll at the heel) and you’ve removed most of the risk.
When to keep playing vs. stop
Keep playing: mild ache, gone within the hour, no swelling.
Stop and see someone: sharp pain, swelling, locking, or pain that persists more than two weeks.
Africa Padel courts in Claremont, Cape Town, with signage for partner company Di – CC CC BY-SA 4.0 (Wikimedia Commons)
Frequently asked questions
Is padel bad for your knees?
Only when played without preparation. Padel’s quick lateral brakes and lunges stress the patellar tendon and meniscus more than running sports. With strength work and proper shoes it’s no worse than tennis.
What knee injury is most common in padel?
Patellar tendonitis (jumper’s knee) and meniscus irritation from sudden lateral braking are the most common. Knee rotation injuries usually trace back to weak hips and calves.
How do I protect my knees playing padel?
Strengthen your quads and glutes twice a week, play in proper court shoes with lateral support (not running shoes), and warm up with side lunges before every session.
Can I play padel with knee pain?
Play only if the pain is mild and disappears within an hour of stopping. Sharp, locking, or swelling pain means stop and see a professional.
The bottom line
Padel knees are a training gap, not a curse. Two short strength sessions a week, the right shoes, and a proper warm-up protect the joint on the sport’s most brutal movement — the lateral brake. Treat the warning signs early and you’ll play into your 60s.
Racquet sports player and writer covering pickleball, padel, tennis, badminton, and squash. Former collegiate tennis player turned recreational pickleball enthusiast. Jackson writes beginner-friendly guides to help new players get on court faster.
Recent Comments