Sore knees

dolphinsrus

Rookie
I am playing on hard courts 2-3 times a week (I have no option of other cur face). I usually end the match with sore knees. I diagnosed myself with runner's knee base on where my knees hurt. I feel that soreness all night long (during sleep) until next morning and then it gradually improves. I stopped jogging, but I can't stop playing tennis.

Any recommendation on how to deal with this?

Thanks
 

LeeD

Bionic Poster
I gots sore knees after a day of tennis.
OTOH, I"m 65, have played football, basketball, and track for my schools, and then worn them out more with motocross, skiing, waterski jumping, and snowboarding.
How old are you?
You can play every other day, swim to get the cardio, saving your legs for tennis, like all old farts do.
 

movdqa

G.O.A.T.
Make sure your shoes have good cushioning. Consider an aftermarket insole. Work on getting stronger quads. Consider a knee brace or band while playing.
 

SystemicAnomaly

Talk Tennis Guru
OP: How old are you? Are you on the heavy side at all? Types of Runner's Knee:

http://saveyourself.ca/articles/diagnose-runners-knee.php

Make sure your shoes have good cushioning. Consider an aftermarket insole. Work on getting stronger quads. Consider a knee brace or band while playing.
I would go for both cushioning and support. The latter is often more important for some issues. Make sure that your shoes are not worn out.

I use Nike Air Monarch x-trainers for tennis. Been using these since the mid/late 90s. They have very good midsole and insole cushioning a a little bit of support. I have been adding Custom Fit insoles (from Dr Scholl's) for a semi-customized arch and heel support.

Try some icing after tennis. You MIGHT benefit from this type of knee support:

 

movdqa

G.O.A.T.
A few days ago, an engineer came into my office complaining about this problem. I asked him what he was playing and how old his shoes were. He was playing basketball on asphalt and he said that his shoes were two years old. I told him to get new shoes.

Another engineering asked me about his New Balance shoes - he said that they weren't well-made. I had a look at them and they were fairly ripped up. I asked him how long he had been using them and he also said two years. I told him that I typically replace my running shoes after 400 miles which is under three months for me.

Shoes don't last forever, even if the uppers look okay. I keep track of the miles on my running shoes. I have thought about keeping track of the hours on my tennis shoes - I usually go by wear on the bottom but that varies from shoe to shoe.
 

GuyClinch

Legend
I have found some improvement switching to new shoes as well. Of course maybe I am not playing quite as much tennis - but they do feel better. I still feel a little creeky going down stairs (but they do not really hurt).

I also like that stretch posted in this forum where you lie on your side and stretch your quad. The theory is that its a better stretch then the standing quad one and helps with patellar tracking..seems to work some.
 

SystemicAnomaly

Talk Tennis Guru
^ Where is that post? Do you have a link for that horizontal quad stretch? Came across a couple of them elsewhere online that were a bit different from each other. Wonder if one version of these is better for patellar tracking than the other.
 
I am playing on hard courts 2-3 times a week (I have no option of other cur face). I usually end the match with sore knees. I diagnosed myself with runner's knee base on where my knees hurt. I feel that soreness all night long (during sleep) until next morning and then it gradually improves. I stopped jogging, but I can't stop playing tennis.

Any recommendation on how to deal with this?

Thanks
I've had this very issue. I tried a lot of things: new shoes, knee braces, reduced playing, reduced running, stretching, etc.

Here is what worked for me: I got a pair of shoes that fit my feet well, I got a pair of insoles (superfeet green - high arches), and I did a lot of stretching. Focus on your hamstrings, but also your quads and calfs. Google or YouTube stretches for them, and find a few that work for you.

I'm running most days again and playing tennis 3-5x per week.

Make sure your shoes have good cushioning. Consider an aftermarket insole. Work on getting stronger quads. Consider a knee brace or band while playing.
Very true. Don't skimp on shoes, socks, insoles - would you rather spend $100 every 2-6 months for shoes or have to stop playing tennis or start going to PT?

^ Where is that post? Do you have a link for that horizontal quad stretch? Came across a couple of them elsewhere online that were a bit different from each other. Wonder if one version of these is better for patellar tracking than the other.
There are many ways to stretch your quads - find one or a few that work for you. I don't suspect that one is necessarily better than another for patellar tracking - the goal is to keep your quadriceps from getting weak, because that is when you notice it.

Take a look here for some stretching ideas: http://www.livestrong.com/article/407337-exercises-for-patellar-tracking-disorder/
 

fuzz nation

G.O.A.T.
I coach high school teams, teach, and play on my own. While I'm not a fitness freak, I make a significant effort to keep in shape and do what I can to foster better general function on the courts. I'm also 48.

When I'm holding down an especially busy tennis schedule, my legs - especially my knees - feel substantially better when I ride my bicycle two or three times a week. Moderate rides, no heroics necessary, and I also have those cycling shoes with the cleats that snap into the pedals. Those give me more efficiency through the entire motion and as I understand it, they allow me to get more symmetrical work and strengthening around my knee joints.

Better endurance on the courts, happier knees, zero extra pounding on my legs... and it's fun! Several of the pros are apparently cycling as part of their training, so that gives me some extra confidence that I'm doing the right thing for myself. As my tennis "career" has ramped up over the past decade-plus, my bike has been my fountain of youth.
 

hugo

New User
Make sure your shoes have good cushioning. Consider an aftermarket insole. Work on getting stronger quads. Consider a knee brace or band while playing.
I could not agree more with those sentiments. Let me add I got a Ossur Uploader One knee brace, due to Meniscus problems. Also taking Wobenzym
has helped me chuck the knee brace after 6 month, I also take a daily concoction, of Ground Turmeric, Ginger, & Cinnamon, mixed in plain yogurt.

I recently got a bit lazy making my concoction. Notice knee pain returning when I went down stairs. After 2 weeks, returning to my reliable concoction the knee pain is gone again.
 

movdqa

G.O.A.T.
Those braces are a few bucks more than what I'm used to. I'd guess that they're covered by insurance for those prices.
 

hugo

New User
Those braces are a few bucks more than what I'm used to. I'd guess that they're covered by insurance for those prices.
Yes this brace was covered by my insurance. Not trivial at $1400.00/brace. But it was recommended by my Orthopedic Surgeon, if I wanted to continue to play Tennis. In Addition that kind of support is also needed if one is also trying to regain lost muscle integrity in ones thigh.
 
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