Racket sports and joint pain: knees, elbows and shoulders

What racket sports ask of your joints

A match is hundreds of short accelerations and hard stops, most of them off one leg, with a rotational swing on top. The load is sharp and repeated rather than steady, which is a different demand from running or walking.

Where racket players usually feel it

Stopping and changing direction accounts for most of it, with the racket arm contributing the rest.

Elbow

Tennis elbow is felt on the outside of the joint and builds from repeated grip and impact. Grip size, string tension and technique all feed into it.

Knee

Hard stops, lunges to the ball and changes of direction load the knee sharply and repeatedly. An arthritic knee tends to object to the stopping rather than the running.

Knee Arthritis

Shoulder

Serving and overheads take the shoulder to end of range at speed. Volume and fatigue matter more than any single shot.

Ankle

Lateral movement is where ankles get turned. Previous sprains leave an ankle less confident on the stretch, particularly late in a match.

Ankle Arthritis Toe Arthritis

Before you go on court

Racket sports start fast. Five minutes of knocking up is not a warm-up for what the first game will ask.

Move before you hit

Five minutes of jogging, side steps and changes of direction. Prepare for the movement, not just the swing.

Build the swing up

Start short and slow, work back to the baseline, and leave serves until last. The shoulder needs the longest lead-in.

Rehearse the stop

A few controlled lunges and split steps. Decelerating is what the knee will spend the match doing.

Look after the grip

Wrist circles and a light squeeze and release. A grip that is too small for your hand is a common cause of elbow symptoms.

Questions about racket sports and joint pain

What players ask when the elbow or the knee starts deciding how long the match lasts.

Is tennis elbow an arthritis problem?

No. It is a tendon problem on the outside of the elbow from repeated grip and load. It can feel similar to joint pain at first, which is why it is worth having it assessed before treating it as arthritis.

Will changing my racket help?

Sometimes. Grip size, string tension and racket weight all change how much load reaches the arm. It is worth reviewing, but it will not fix a problem that is really about volume or technique.

Is padel easier on the joints than tennis?

The court is smaller so there is less sprinting, but there is just as much stopping and turning, and the walls add unpredictable movement. Many people find it easier on the legs and no easier on the elbow.

Should I strap the knee?

A support can help with confidence and offload an irritable joint during a match. It is worth pairing with leg strength work, which is what reduces the load in the first place.

How do I stop it flaring every time I play?

Usually by changing the dose rather than stopping: shorter sessions, fewer per week, and a proper warm-up. If it flares regardless, get the joint assessed rather than working around it indefinitely.

What helps: movement, support and the right treatment at the right time

Most people do best with a combination rather than one single measure. Keep the joint moving, support it when it needs it, and settle a flare early so you are back to it sooner.

Compression and bracing for trusted joint support

Compression support

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Orthovisc for joint pain

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A unique hybrid joint injection

Cingal for joint pain

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A long-acting hyaluronic acid injection

Monovisc for joint pain

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Cryo compression therapy

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All treatments

These are the starting points. Which combination suits you depends on the joint, the symptoms and what you want to get back to.

Össur Formfit Pro Elbow

Who this is for For tennis elbow, golfer’s elbow or general tendon irritation limiting sport and daily activity. Targeted compression with integrated cushioning to reduce swelling and support irritated tendons while allowing natural movement.

£70

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Össur Formfit® Pro Knee

Who this is for For general knee discomfort, mild instability or kneecap irritation affecting everyday movement. Gentle compression with targeted patella support to improve comfort and confidence during daily activity and exercise without restricting movement.

£60

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Össur Formfit Gel Ankle Stirrup

Who this is for For moderate to severe ankle sprains, post-cast recovery or chronic instability needing firm side-to-side protection. Rigid stirrup-style support with gel cushioning to limit ankle rollover and stabilise the joint during rehabilitation and return to activity.

£50

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Össur Formfit® Pro Ankle

Who this is for For mild ankle sprains, instability or ligament irritation during recovery. Medical-grade compression with targeted ankle cushioning to reduce swelling and provide supportive stability without restricting movement.

£55

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Ankle Cold Compress

Cold and compression together can be a powerful way to calm an irritated ankle. This easy-to-use Ankle wrap combines a reusable ice gel pack with gentle adjustable compression to help reduce swelling and ease discomfort after activity, injury, or arthritis flare-ups. Simple to freeze, quick to apply, and designed to comfortably support the Ankle when it needs it most.

£45

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Knee cold compress

Cold and compression together can be a powerful way to calm an irritated knee. This easy-to-use knee wrap combines a reusable ice gel pack with gentle adjustable compression to help reduce swelling and ease discomfort after activity, injury, or arthritis flare-ups. Simple to freeze, quick to apply, and designed to comfortably support the knee when it needs it most.

£45

Order now

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