Love the Game, Protect the Knees: How I Help Racquet Sport Players Stay Pain-Free

If you’ve ever played tennis, pickleball, or squash, you know the feeling — that quick pivot, sudden lunge, or hard stop that sends a twinge straight through your knees. For many players, it’s part of the game. But here’s what I’ve learned after years of helping athletes and active adults: knee pain might be common in racquet sports, but it’s not something you have to accept.

I see it every week — players who love their sport but start to feel hesitant on the court. Maybe they don’t push off as quickly as they used to, or they start skipping games because their knees just don’t recover as well anymore. That hesitation doesn’t just affect performance — it chips away at confidence.

But the truth is, with the right care, you can keep doing what you love.

Why Racquet Sports Stress the Knees

Racquet sports are fast, reactive, and full of explosive movement. You’re constantly changing direction, loading and unloading weight, and generating power through your legs. Your knees act as the shock absorbers for all that motion — and they take a beating if something in your movement pattern isn’t quite right.

The biggest culprits I see include:

Repetitive lunging and twisting, especially on hard surfaces.
Weakness in the hips or core, forcing the knees to compensate.
Tightness in the quads or hamstrings, reducing joint stability.
Improper footwear or court surfaces that don’t allow for smooth pivoting.

Over time, these factors can lead to inflammation, tendon irritation, or wear and tear in the joint. What starts as stiffness after a match can gradually become pain that limits how you move.

My Own Lesson on Knee Pain

I’ll be honest — I learned some of these lessons the hard way. I’ve always loved racquet sports, and there was a time when I played through discomfort, telling myself it would go away after a good night’s rest. But what I didn’t realise back then is that the knee rarely hurts on its own. It’s usually the messenger, not the problem.

Once I started looking at the whole chain — hips, ankles, and core — I understood how to move better, protect my joints, and keep playing pain-free. That experience completely changed how I approach treatment with my own patients.

The Good News: Knee Pain Is Manageable

The knee joint is incredibly resilient when given the right care. The key is understanding what’s driving your discomfort. At BodyWorks, I start every knee pain case with a full movement assessment — not just where it hurts, but how you move.

Here’s what that process usually includes:

Mobility testing for the hips, ankles, and knees to identify stiffness.
Strength assessment for muscles that stabilise and protect the joint.
Movement analysis to see how you load and pivot during play.
Hands-on therapy to reduce pain and improve tissue flexibility.
Personalised exercise plan to rebuild strength and confidence.

Once you know what’s causing the pain, it becomes much easier to fix — and prevent it from coming back.

Movement Is Medicine

When knee pain strikes, many players stop moving altogether, thinking rest will solve the problem. But complete rest can actually make things worse. The muscles that stabilise the knee — especially the quadriceps and glutes — need consistent activation to stay strong.

Gentle movement helps keep circulation flowing, reduces stiffness, and supports the healing process. For example:

Light stretching for the hips and hamstrings.
Controlled single-leg balance drills.
Mini-squats or bridges to build stability.
Walking or cycling at a comfortable pace between matches.

It’s all about staying active within your limits — moving enough to heal, but not so much that you aggravate the issue.

Small Adjustments, Big Impact

Sometimes, a few small changes can make a big difference on the court:

Warm up longer: Spend 5–10 minutes doing mobility and dynamic movements before picking up the racquet.
Upgrade your shoes: The right grip and support can drastically reduce strain on the knees.
Work on footwork efficiency: Fewer abrupt stops mean less shock to the joints.
Listen to your body: If your knees ache after every game, don’t ignore it — that’s your signal to adjust.

Prevention isn’t just about exercises — it’s about awareness. Once you understand how your body moves, you can play smarter and stay healthier.

Why I Love Helping Racquet Sport Players

Racquet sports bring out something special — competitiveness, focus, and joy. Every match challenges not just your fitness, but your coordination and strategy. That’s why it’s so frustrating when knee pain gets in the way.

Helping players move without pain is one of the most rewarding parts of my job. Watching someone return to the court with confidence — lunging for a ball they’d once avoid — that’s the moment I know the work paid off.

Pain relief isn’t just about comfort; it’s about restoring passion.

Your Comeback Starts Now

If knee pain has been holding you back, don’t wait for it to “sort itself out.” Early attention means faster recovery, fewer flare-ups, and better long-term results.

At Sullivan Performance & Therapy, I help racquet sport players regain strength, mobility, and confidence through movement-based treatment and personalised recovery plans — so they can stay in the game they love.

👉 Book your Free Discovery Visit today and take the first step toward stronger, pain-free knees — and a better game.