Knee pain in recreational tennis players tends to be misunderstood because tennis does not look like a high-impact sport from the outside. But the lateral movement, the split step, and the explosive push-off of each shot place significant and repeated demand on the knee throughout a match. This article looks at what tends to load the knee in tennis and how to keep playing while managing it sensibly.

What tennis asks of the knee

The split step, the small preparatory jump that most players use to time their movement to the ball, involves landing and immediately pushing off in a new direction. That combination of landing force and rapid change of direction places significant rotational and compressive load on the knee, and it happens repeatedly throughout a match.

Lateral movement to wide balls, the low position held during a rally, and the push-off from the back foot during groundstrokes all add to the cumulative demand on the knee over the course of a session. For recreational players, who may not be specifically conditioning the knee for these demands outside of court time, that load can accumulate faster than the joint can comfortably manage.

What tends to aggravate knee pain during tennis

Hard court surfaces are more demanding on the knee than clay or grass because they provide less shock absorption with each landing and direction change. If you have a choice of surface during a period of knee pain, softer surfaces tend to be better tolerated.

The split step is worth reflecting on during a flare-up. A smaller, softer split step that lands more quietly reduces the impact through the knee at every point without significantly affecting court movement. Many players find this adjustment alone makes a noticeable difference to how the knee feels through and after a match.

Playing in worn footwear increases the impact load through the knee considerably. Court shoes that have lost their cushioning transmit more force through the joint with every landing and stride. If your shoes are significantly worn, replacing them is one of the most practical steps available.

Fatigue through a match increases knee load for the same reason it does in football. As the muscles around the knee tire, the joint absorbs more of the demand directly. Knee pain that tends to worsen in the third set or late in a long match is often reflecting this pattern.

Adjustments that allow you to keep playing

Shortening matches and reducing total court time temporarily during a flare-up gives the knee a chance to settle without stepping away from the game entirely. Playing sets rather than full matches, or agreeing a shorter session with your playing partner, reduces the total volume of knee loading while keeping you on the court.

A thorough warm-up before playing, with progressive lower body movement that gradually increases in intensity, helps the knee manage match demands more comfortably than going straight into competitive play from cold.

Building knee resilience for tennis

The quad, hamstring, and glute muscles are the knee's primary protectors during tennis. Building strength and endurance in these areas through consistent work between sessions gives the knee significantly better support through the lateral demands of the sport.

Many recreational players find that adding two short strength sessions per week focused on the lower body and hip makes a meaningful difference to knee pain over the course of a season, often more than reducing court time alone.

If you would like to try a guided exercise for the knee and hip, VIDA has a short video you can follow at your own pace.

A few things worth trying

• Choose softer surfaces where possible during a period of knee pain.
• Land more softly and use a smaller split step to reduce impact through the knee.
• Check that your court shoes still have adequate cushioning and replace them if significantly worn.
• Shorten sessions and play sets rather than full matches temporarily during a flare-up.
• Build quad, hamstring, and glute strength consistently between playing sessions.

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