Tennis is fast-paced, high-energy, and one of the best lifelong sports you can play. But if you’ve ever walked off the court with aching knees, or you’ve heard someone say “tennis is rough on the joints,” you might be wondering: Is tennis actually bad for your knees?
Short answer: it can be — but it doesn’t have to be.
At Forefront, we treat a lot of recreational and competitive tennis players. Some show up with nagging knee pain that won’t go away. Others want to get ahead of injury and keep their game strong as they age. What they all have in common? They love tennis — and they want to stay in the game without paying for it physically.
So let’s break this down. We’ll cover how tennis affects the knees, the most common knee injuries, how to prevent them, and what to do if you’re already feeling the pain.
Understanding the Knee Joint – Why It’s Vulnerable in Tennis
Your knee is one of the most powerful — and most exposed — joints in your body. It takes the force from your hips, quads, and calves, and transfers that energy into your footwork, lunges, and lateral cuts.
Here’s the breakdown:
- It’s a hinge joint, meaning it’s designed primarily for flexion and extension — not rotation.
- It’s supported by major ligaments (ACL, MCL, PCL, LCL) and menisci, which act like shock absorbers.
- It relies heavily on strong, coordinated muscles to stay stable — especially the quads, glutes, and hamstrings.
Now add tennis into the mix: fast footwork, sudden direction changes, hard court surfaces, deceleration during serves, and repetitive jumping. It’s easy to see why your knees might take the brunt of the action — especially if you’ve got any biomechanical imbalances or mobility restrictions.
So… Is Tennis Inherently Bad for Your Knees?
No — but it can be if:
- You’ve got poor form or movement patterns
- You lack strength or mobility in key areas (hips, ankles, core)
- You’re playing on hard courts only
- Your shoes don’t match your mechanics
- You’re overtraining without proper recovery
- You’re ignoring warning signs like swelling, stiffness, or tracking pain
Tennis isn’t the enemy. But the way you’re moving, training, or recovering might be.
At Forefront, we never tell athletes to stop doing what they love. Instead, we figure out why their body is breaking down — and we fix that.
Common Knee Issues Tennis Players Face
If you play regularly and you’re experiencing knee discomfort, it’s probably one of these culprits:
1. Patellar Tendinopathy (Jumper’s Knee)
Repetitive jumping and quick deceleration can overload the patellar tendon. You’ll feel pain just below the kneecap, especially when going downstairs or after playing.
2. IT Band Syndrome
If your hips and glutes aren’t firing well, your IT band compensates — causing pain on the outside of the knee. This shows up a lot with lateral movement, which tennis has plenty of.
3. Meniscus Irritation or Tear
Quick pivots or deep lunges can compress the meniscus — the cartilage that cushions your knee. If you feel catching, clicking, or sharp pain during rotation, this could be it.
4. ACL or MCL Sprains
These are less common in recreational players but do happen — especially during aggressive stops or slips on the court.
5. Osteoarthritis
Long-time players may experience wear and tear that causes stiffness and swelling after matches. Tennis doesn’t cause arthritis, but it can aggravate existing joint changes if not managed.
How to Know When It’s Time to Get Checked Out
You don’t need to panic over a little soreness, but if any of these red flags sound familiar, it’s time to book a consult:
- Knee pain that lingers longer than 3–5 days post-play
- Swelling or warmth in the joint
- Difficulty squatting, walking stairs, or lunging
- Clicking or locking sensation
- Sharp pain during specific movements (especially pushing off or changing direction)
- A sense of instability or “giving out”
At Forefront, we run movement screens, orthopedic assessments, and strength tests to figure out the root of the issue. We don’t just hand you a brace and send you home — we build a plan to fix it from the inside out.
How to Protect Your Knees as a Tennis Player
You don’t have to give up tennis — you just need a smarter strategy. Here’s what we recommend:
1. Prioritize Strength Training
A weak lower body = more stress on your knees. Focus on:
- Glute bridges and hip thrusts
- Bulgarian split squats
- Hamstring curls
- Lateral lunges
Bonus tip: Strengthen your feet and ankles, too. Weakness there throws everything off upstream.
2. Train for Deceleration
Most injuries don’t happen when you’re speeding up — they happen when you’re slowing down. Add drills that mimic how you stop and change direction on the court.
3. Improve Mobility
Tight hips or ankles? Your knees are going to compensate. We use targeted mobility routines at Forefront to free up these areas and reduce strain on the joint.
4. Rotate Court Surfaces (if possible)
Hard courts create more impact. If you have access, mix in clay or grass to give your knees a break.
5. Get the Right Shoes
Not all tennis shoes are built the same. Find a pair that matches your foot type and gives you lateral support. If you’re unsure, our team can analyze your gait and recommend gear.
What We Do at Forefront for Tennis Knee Pain
Whether you’re dealing with a fresh injury or chronic wear-and-tear, our approach is hands-on, movement-focused, and results-driven.
Here’s how we typically treat knee issues in tennis players:
Comprehensive Evaluation
We don’t just look at your knee — we assess your hips, spine, ankles, and core. Pain is often a symptom of dysfunction somewhere else.
Manual Therapy & Myofascial Release
If your tissue is locked up or inflamed, we use hands-on techniques to calm the system down and create room for better movement.
Movement Re-education
You’ll learn how to move more efficiently — whether that’s lunging, pushing off, or stopping mid-rally.
Strength & Return-to-Sport Training
Our performance rehab blends strength work, plyometrics, and court-specific drills to get you back safely — and even better than before.
Long-Term Strategy
We’ll help you build a pre- and post-match routine, manage your training load, and reduce flare-ups so you can keep playing.
Prevention Tips to Keep You in the Game
- Warm up with intention (not just static stretching)
- Cross-train with swimming, biking, or mobility circuits
- Foam roll quads, IT band, and calves post-match
- Use ice and compression as needed for inflammation
- Listen to early warning signs — don’t wait until it’s bad
Bottom Line: Is Tennis Bad for Your Knees?
Tennis isn’t inherently bad for your knees — but poor movement patterns, lack of strength, and overuse absolutely can be. The good news? All of that is fixable.
If you love the game but your knees are holding you back, it’s time to stop pushing through the pain and start addressing the root cause. Call us today!