Do you get knee pain after playing padel? In part four of his exclusive series for The Padel Paper, specialist padel physio Paul Deane from LDN PHYSIO reveals the how to fix it!
While many padel players tend to focus on their upper body in preparing for competition, it’s easy to overlook just how hard your legs work to support you throughout a match. Your knees, in particular, play a crucial role – but they’re also one of the most commonly injured areas in the sport.
Quick Anatomy Recap
The knee is made up of two joints:
· One between the thigh bone (femur) and the larger of the two shin bones (tibia)
· Another between the femur and the kneecap (patella)
The knee also contains ligaments (think of them as thick rubber bands) whose job is to provide structural support and stability. Additionally, it contains cartilage (also referred to as the meniscus), which acts as a shock absorber and helps the joint move smoothly.
Several muscles support the knee, with the major ones being the quadriceps, hamstrings, adductors (groin muscles) and calf muscles.
Why padel can lead to knee pain
When the world discovered padel, players rushed to the courts, often playing two, three, even four or more times a week. The issue here is something I also touched on in my last article about shoulder injuries — overuse.
The body is a remarkable machine. It adapts under stress and grows stronger, but it needs time to do so. A sudden spike in training volume can push your body beyond its current capacity, and that’s often when injuries occur.
The common knee issue: Patellofemoral Joint Pain (PFJ)
One of the most common overuse injuries in padel is Patellofemoral Joint Pain (PFJ pain). This is essentially an overload of the joint between the femur and the patella. It typically results in pain or discomfort around the front of the knee, especially during high-impact activities like running or jumping. Swelling is also common.
It’s not just overuse – it’s undertraining
Another major contributor to knee pain is undertraining – not in terms of padel, but in strength and conditioning.
Padel requires full-body strength, but especially demands a lot from your legs. The sudden lunges, explosive movements, and quick sprints all place significant stress on the knees. If your legs aren’t strong enough to handle that load, your knees end up taking the hit.
If you want to play padel consistently – and pain-free – you need to build strength in the muscles that support your knees. The following exercises will do exactly that.
Strengthen your Knees with These Simple Exercises
A great beginner-friendly exercise for knee strength is the Wall Sit. This is an isometric exercise, meaning you hold a static position without moving, which helps activate and strengthen your leg muscles without placing harsh impact on the joints. Start by holding the position with both legs, and as you build strength, progress to lifting one foot off the ground.
Next is the Bulgarian Split Squat – an excellent unilateral (single-leg focused) strength exercise. Place your back foot on a chair, bench, step, or box, and your front foot out in front of you in a lunge position. Lower yourself down, focusing on dropping your back knee straight toward the floor rather than leaning forward. Push back up to the starting position. To increase difficulty, hold a weight in each hand.
The third highly effective exercise is the Split-Stance Romanian Deadlift (RDL). This targets your posterior chain — the muscles on the back of your legs, such as the glutes and hamstrings. Stand in a staggered stance, with one foot forward and the other behind you on your toes. Keeping your back straight, hinge at the hips and lower your torso until you feel a stretch in your hamstrings, then slowly return to the starting position. Add a dumbbell or kettlebell for more challenge.
Don’t Forget the Basics
While strength and conditioning are key, the foundation of injury prevention also lies in simple habits:
· Adequate rest and recovery
· Good sleep
· Balanced nutrition
· Proper hydration
Doing the small things well and consistently can make a big difference over time. Stay disciplined, and your knees (and your game) will thank you.
Padel Physio series recap
Part one: How to get your body padel-ready
Part two: Top five tips for padel recovery
Part three: How to prevent and fix shoulder pain
Paul Deane has worked with elite athletes, professional sports clubs and in frontline healthcare services for over eight years. He works at LDN PHYSIO, London’s Sports Injury Specialist Physiotherapy clinic, as the Specialist Padel Physio, working alongside Sports Medicine Consultants, Strength & Conditioning Coaches, Sports Psychologists and Nutritionists to provide world-class healthcare and injury support for everyone, from the weekend warrior to professional athletes.
Follow LDN Physio on Instagram
Visit his website ldnphysio.co.uk
Or email Paul hello@ldnphysio.co.uk
