Knee Pain During Padel: Tips for Quick Recovery

Padel is one of the fastest-growing sports worldwide, combining elements of tennis, racquetball, and squash to create an exhilarating, fast-paced game. The walls that surround the court make the ball unpredictable on every shot. This leads to constant rapid lateral movements, twists, and turns can put considerable strain on your knees. In a recent study, for lower extremities the knee represents the most affected body region for injuries in padel players.1 Knee pain is a common complaint among padel players, and addressing it quickly is essential to avoid long-term issues. In this blog, you will learn what you need to know about preventing and managing knee pain for a quick and effective recovery, including how tools like knee braces, knee support, knee stabilizers, and knee compression can make a big difference.

1. Understanding Knee Pain in Padel

Knee pain in padel can stem from several factors:

• Overuse Injuries: Constant bending, jumping, and rapid directional changes can lead to overuse injuries like patellar tendinitis, often known as “jumper’s knee.” •
• Ligament Sprains: The quick, twisting motions in padel can put stress on the ligaments, which can result in knee sprains. These can vary on severity from a Grade I sprain (mild) to Grade III sprain (severe) full tear.
• Cartilage Wear and Tear: Repetitive impact can lead to wear and tear on knee cartilage, leading to pain and, in some cases, osteoarthritis overtime.

No matter the root cause, it’s essential to address knee pain early. Ignoring it could lead to chronic issues that could keep you off the court for extended periods.

2. Using Knee Braces and Knee Support

One of the most effective tools for managing knee pain and reducing injury risk is the use of a knee brace. Knee braces offer extra support, helping to stabilize the joint and reduce forces on the knee during play

Types of Knee Braces: There are various types, from basic knee supports that provide mild compression to more structured knee stabilizers designed for significant support, and knee compression which offers proprioception feedback and improve blood supply.

Knee stabilizers are ideal for players recovering from more serious injuries or those needing extra support during intense games.

Zamst offers a variety of knee braces from the minimal support and design to the maximum strength. ZK-Motion offers moderate support with a slim design which offers excellent mobility while playing Padel. ZK-Protect offers a strong level of support which can help with moderate to severe knee sprains.

As far as patellar tendonitis the JK Band and the JK 2 offer light support to more moderate support to reduce strain on the patellar tendon

3. Strengthening Exercises for Knee Health

Building strength around the knees is one of the best ways to protect it and reduce the risk of injury.

• Quadriceps/Glute Strengthening: Exercises like squats, step ups, multidirectional lunges, and leg presses can build the muscles around the knee and reduce the stress on the joint.
• Hamstring Strengthening: Strong hamstrings provide stability for the knee. Try exercises like hamstring curls, Romanian deadlifts, Nordic curls can help build up these muscles.
• Calf Strengthening: Strong calves improve ankle and knee stability, making calf raises a good addition to your routine.

4. Stretching and Mobility Work

Incorporating stretching into your warm-up and cool-down routines can help prevent knee pain and aid recovery. Focus on a dynamic warm up that includes active stretching and mimicking specific movements in padel.

Knee pain can be a setback, but with the right approach, you can speed up recovery and reduce the risk of recurring pain. Using knee braces, knee compression and any knee support can make a huge difference, providing the necessary stability and reducing discomfort. Combine these with regular strengthening exercises and active mobility activities you’ll be on your way to a quick recovery and long-term knee health, ready to enjoy many more games of padel.

ABOUT THE AUTHOR

EVAN JEFFRIES is a physical therapist with a Doctorate in Physical Therapy (DPT) from the University of St. Augustine for Health Sciences. He is also the owner of Evolving Motion Physical Therapy and has vast knowledge of the musculoskeletal system and has treated many orthopedic conditions by bringing a proactive approach to healthcare and lifestyle. Recently he has also been active on social media as an injury analyst mainly in related to injuries NBA players have sustained. Evan can be followed on his social media accounts.

1. Giustino V., Figlioli F., Patti, A., Viari, D. S., Alamia, G., Palma, A., Romualdo, C., Thomas, E., Bianco, A. (2024). Injuries in padel players: What is known? A Scoping review. International Journal of Sports Science and Coaching, 19(3). 1286-1295.