If your knees start acting up every time you step off the court, you’re probably wondering — is tennis actually bad for your knees? The short answer: it can be… but it doesn’t have to be.
Tennis is one of the most dynamic sports out there — fast stops, quick starts, sharp pivots, and constant movement. It’s great for your heart, your reflexes, and your coordination. But your knees? Yeah, they take a hit if your body isn’t prepped for it.
At Direct Orthopedic Therapy, we work with recreational and competitive players every day who love the game but hate the pain that often comes with it. If you’re feeling twinges, swelling, or that deep ache post-match, you’re not alone — and you’re not stuck either. Let’s break down what’s going on and how you can keep playing without wrecking your knees.
Understanding the Knee: A Quick Breakdown
To really get this right, we need to talk about what your knees are made of and why they’re vulnerable in tennis.
Your knee is the largest joint in your body, built where your femur (thigh bone), tibia (shin bone), and patella (kneecap) all meet. It’s supported by ligaments (like the ACL, PCL, MCL, and LCL), tendons, and cartilage — including the all-important meniscus, which cushions and stabilizes the joint.
Now, tennis involves:
- Constant lateral movement
- Abrupt starts and stops
- Explosive rotational forces
- Hard surfaces (especially if you play on concrete)
All of these movements push your knees — especially the ligaments and cartilage — to their limits. If something’s not aligned, strong, or stable enough, that’s when pain, inflammation, or injury kicks in.
Common Knee Issues from Tennis
So, is tennis bad for your knees? Not if your form, gear, and physical prep are on point. But if any part of the system is off, these are the most common knee issues we see:
1. Patellar Tendonitis (Jumper’s Knee)
This one hits hard, especially in players who love to run the net. It causes pain right below the kneecap and is usually from overuse or poor landing mechanics.
2. Meniscus Tears
A sudden twist — think changing direction on a dime — can catch the meniscus off guard. Small tears can cause swelling and pain; big ones might lock your knee up entirely.
3. Runner’s Knee (Patellofemoral Pain Syndrome)
This happens when the kneecap doesn’t track properly. You’ll usually feel it during stairs, squats, or long matches.
4. ACL or MCL Strains and Tears
These are more serious and often come from those intense pivot moves. If you’ve ever heard or felt a “pop,” you know what we mean.
5. Osteoarthritis Flare-Ups
If you’ve had previous injuries or are playing into your 40s and beyond, tennis can sometimes aggravate existing joint wear and tear.
So… Is Tennis Really the Problem?
Here’s the deal — tennis doesn’t ruin your knees. Poor mechanics, weak supporting muscles, bad footwear, and lack of prep do.
We’ve worked with players in their 60s who have never had a knee issue. And we’ve treated 25-year-olds who’ve torn their meniscus from one wrong pivot. It’s less about your age or the sport, and more about how well your body is set up to handle the load.
Signs You Might Be Headed Toward a Knee Injury
If your knees are trying to tell you something, listen. Some early warning signs that things are going sideways:
- Swelling after matches
- Persistent ache behind or below the kneecap
- Sharp pain when twisting or lunging
- Clicking or popping with movement
- Stiffness that limits your mobility
These are not normal “just sore from playing” symptoms. If you notice these, it’s time to get checked out before it turns into a bigger issue.
How We Diagnose Knee Issues at Direct Orthopedic Therapy
You don’t need to be an elite athlete to get elite-level care. At Direct Orthopedic Therapy, we do a full movement assessment, check joint mobility, strength balance, and look at how you’re loading your knees during activity.
If needed, we’ll collaborate with your physician to get imaging (like an MRI) or refer out if we see something that needs further medical evaluation. But most of the time, the root cause comes down to biomechanics and muscle imbalances, and that’s where we shine.
How Physical Therapy Helps You Keep Playing Without Pain
Our goal isn’t to tell you to stop playing — it’s to help you play better and longer.
Here’s how we handle knee pain from tennis:
1. Manual Therapy
We use hands-on techniques to reduce tension in overactive muscles, improve circulation, and relieve pain.
2. Strength Training
We focus on quads, glutes, hamstrings, and core — the muscle groups that support knee stability.
3. Mobility Work
Stiff hips, ankles, or calves? They put extra stress on your knees. We work from the ground up to free up movement.
4. Biomechanical Correction
This is huge. We analyze how you move on and off the court, then retrain bad habits like improper squatting, lunging, or foot placement.
5. Return-to-Sport Programming
We don’t just rehab; we rebuild. If your goal is to get back to competitive play, we’ll get you there safely.
What You Can Do Right Now to Protect Your Knees
If you’re playing regularly or just getting back into it, these tips can help save your knees:
- Warm up properly before every match — jumping right in is a recipe for injury.
- Wear proper footwear with good cushioning and lateral support.
- Focus on mobility in your hips and ankles — not just stretching, but actual joint movement.
- Incorporate single-leg strength exercises like step-downs or lunges with proper form.
- Don’t ignore pain. A little soreness is one thing. Recurring swelling or sharp twinges need attention.
Long-Term Prevention: How to Play Tennis for Life
Want to keep playing without worrying about your knees every match? Prevention is the real game-changer.
Here’s what we recommend:
- Build a prehab routine — 10-15 minutes before play to activate and warm up key muscles.
- Prioritize recovery — ice, foam rolling, and rest days matter.
- Cross-train with low-impact activities like swimming or cycling to give your knees a break.
- Get a movement screen twice a year — we do these in-house to catch issues before they become injuries.
Most knee problems don’t come out of nowhere. They build up slowly — until one movement sends things over the edge. The good news is: they’re usually 100% fixable with the right plan.
Bottom Line: Tennis Isn’t the Enemy — Poor Prep Is
So is tennis bad for your knees? Not if your body is trained for it. You can absolutely keep playing the game you love without sacrificing your joint health. You just need the right guidance, smart training, and a team that understands how to build strength, mobility, and technique that lasts.
At Direct Orthopedic Therapy, we help tennis players of all levels get out of pain and back on the court with confidence. Whether you’re playing pick-up games on the weekend or preparing for your next tournament, we’ve got your back — and your knees.
Schedule a movement assessment today and let’s make sure your knees can keep up with your game.
