Knee
Padel is full of short sprints, lunges and quick stops. Strong hips and thighs protect the knee, and good shoes do the rest.
Why it happens
Knee pain in padel often comes from lunging to low balls with weak hips, turning on a foot that is stuck in the sand of an artificial grass court, or worn shoes with no grip.
What helps
Wear padel shoes with the right sole for the court surface. Bend at the hips and knees for low balls rather than reaching with a straight leg. Strengthen hips and thighs with single-leg exercises. Warm up properly, every time.
The routine
Single-leg Romanian deadlift, slow, 8 each leg Side plank from the knee, 20 seconds each side Slow split squats, 8 each leg Gentle quad stretch, 30 seconds each leg
When to see a physio
See a physiotherapist or doctor if the knee swells, locks or gives way, if you felt a pop, or if the pain stops you walking normally.