Short answer: The most common knee injuries in tennis are patellar tendinopathy (“jumper’s knee”), meniscus tears, ligament sprains and kneecap pain. Most mild knee pain settles within a couple of weeks with rest and gradual strengthening. If your knee locks, gives way, swells quickly or you can’t put weight on it, see a specialist.
Tennis is brilliant for your fitness. At Blaydon we have members from 4 years old to over 80 enjoying it every week. But all that stopping, starting, lunging and twisting on hard courts puts real demands on your knees. Here’s what club players need to know about keeping their knees healthy, and what to do if something goes wrong.
Why are knees vulnerable in tennis?
Tennis combines three movements that load the knee heavily:
- Sudden changes of direction: twisting on a planted foot to chase a wide ball.
- Explosive pushes and landings: serving, split-stepping and lunging for drop shots.
- Repetitive impact: hours of movement on all-weather hard courts.
Add in cold evenings under the floodlights, a skipped warm-up or worn-out shoes, and the risk goes up.
What are the most common knee injuries in tennis?
| Injury | What it feels like | Typical cause |
|---|---|---|
| Patellar tendinopathy (jumper’s knee) | Pain just below the kneecap, worse when serving, jumping or on stairs | Repeated jumping and pushing off |
| Meniscus tear | Pain on the inner or outer side of the knee, swelling, clicking, catching or locking | Twisting on a bent knee |
| Kneecap (patellofemoral) pain | Dull ache around or behind the kneecap, worse after sitting or going downhill | Overload, weak hip and thigh muscles |
| MCL sprain | Pain on the inside of the knee after a sideways stress | Awkward lunge or collision |
| ACL injury | A “pop”, rapid swelling, and the knee feeling unstable or giving way | Sudden pivot or awkward landing |
| Knee arthritis | Stiffness, aching and swelling after play, often in older players | Wear and tear over time |
Patellar tendinopathy
The tendon connecting your kneecap to your shin gets irritated by repeated loading. It usually builds up gradually. It’s common in players who have suddenly increased how much they play, such as over a busy league season.
Meniscus tears
The menisci are two C-shaped cartilage cushions inside the knee. A twist while your knee is bent can tear one, and in older players tears can happen with very little force. A knee that clicks, catches or locks can be a sign of a meniscus problem.
Ligament injuries
The MCL on the inside of the knee is often sprained in a sideways lunge. ACL injuries are less common in tennis than in football or netball, but they do happen. A pop followed by quick swelling needs assessment.
How can I prevent knee injuries playing tennis?
- Warm up properly. Spend 5–10 minutes on light jogging, side-steps, leg swings and a few gentle lunges before you start hitting, especially on cold evenings.
- Strengthen your legs. Squats, lunges, step-ups and glute bridges two or three times a week help protect your knees. Strong hips matter as much as strong thighs.
- Wear proper tennis shoes. Court shoes give lateral support that running shoes don’t. Replace them when the tread wears down.
- Build up gradually. Avoid jumping from one session a week to five. Increase how much you play step by step.
- Work on your footwork. Good technique means less lunging and twisting. Our LTA-accredited coaches can help with movement as well as strokes.
- Listen to your knees. Pain that’s getting worse, or lasts into the next day, is a signal to ease off.
What should I do if I hurt my knee on court?
For a minor knock or strain:
- Stop playing. Playing through pain often makes things worse.
- Protect and rest it for a day or two, but keep gently moving it.
- Use ice (wrapped in a towel) for 15–20 minutes at a time to help with swelling.
- Elevate your leg when resting.
- Return gradually. Start with gentle hitting before match play.
Most minor strains improve within one to two weeks.
When should I see a knee specialist?
See a doctor or knee specialist if:
- You can’t put weight on your leg
- Your knee swells within a few hours of an injury
- Your knee locks, catches or gives way
- You heard or felt a pop at the time of injury
- Pain hasn’t improved after two to three weeks
- Your knee is hot, red and swollen and you feel unwell. This needs urgent medical attention.
This blog on swollen knees and when to see a specialist from Mr Philip Dobson explains more.
For players in Newcastle and the North East, Mr Philip Dobson is a fellowship-trained consultant orthopaedic surgeon specialising in knee, hip and sports injuries. He sees private patients at Nuffield Health Newcastle and works as a consultant at Newcastle Hospitals NHS Trust. Treatment ranges from physiotherapy and injections through to ACL reconstruction, arthroscopy and knee replacement. You can self-refer without a GP letter.
“Most knee niggles in club players settle with rest and sensible strengthening. The ones not to ignore are a knee that swells quickly after an injury, locks or catches, or gives way. Those are signs of a structural problem, and getting it assessed early usually means a quicker return to court.”
– Mr Philip Dobson, Consultant Orthopaedic Surgeon
Can I keep playing tennis with knee pain?
Mild aching that settles quickly after play is common and usually fine, as long as it isn’t getting worse. Sharp pain, swelling, locking or instability is a sign to stop and get it checked. Many players with knee arthritis, and even knee replacements, keep enjoying doubles and social tennis with the right advice.
Frequently asked questions
Is tennis bad for your knees?
No. For most people, regular tennis keeps the muscles around the knee strong and joints mobile. Problems usually come from doing too much too soon, poor footwear or skipping warm-ups, not from tennis itself.
Can I play tennis after a knee replacement?
Many people return to doubles and social tennis after a knee replacement. High-impact singles is generally not recommended. Always follow your surgeon’s advice on when and how to return.
How long does a tennis knee injury take to heal?
Minor strains usually settle in one to two weeks. Tendon problems can take six to twelve weeks of rehab. Ligament or meniscus injuries may take several months, especially if surgery is needed.
Should I wear a knee support for tennis?
A support can make some players feel more stable, but it isn’t a substitute for strengthening or getting an injury assessed.
Ready to get back on court? Book a court through Pay & Play, or try a free taster session with our coaches.
