69%
of 426 padel players had been hurt playing
Tendons were the most common.
The program8 weeks
Feel stronger on court.
15 minutes, 3 times a week, at home. Free with every strap.
15 minAt home
Your 8 weeksWeek 3 · Session 2
- ActivateW1–2
- BuildW3–5
- Back on courtW6–8
The program in numbers
- weeks
- 8
- easy moves
- 11
- a session, at home
- 15′
The plan
One step at a time.
Move on when it feels easy.
Weeks 1–2
Activate
Wake up the muscles around your knee. No jumping.
- 3 sessions a week
- 4 moves
- No impact
-
4×30 s → 5×45 sWall sit
Back on the wall. Slide down and hold.
-
3×12 → 3×15Glute bridge
Lift your hips. Hold 2 seconds.
-
3×10 → 3×12 / legStraight-leg raise
Straight leg up, slowly down.
-
3×12 → 3×15 / sideSide-lying leg raise
On your side. Lift from the hip.
Weeks 3–5
Build
Get strong, nice and slow.
- 3 sessions a week
- 3 moves
- 3 s down
-
3×10 → 3×12Slow box squat
Sit down slowly. Stand up.
-
3×8 → 3×10 / legStep-down
Lower slowly from a step.
-
3×8 → 3×10 / legSplit squat
Slow down, back knee near the floor.
Weeks 6–8
Back on court
Back to quick, springy moves, like on court.
- 3 sessions a week
- 4 moves
- Match pace
-
3×15 s → 3×30 sPogo hops
Small, quick, quiet hops.
-
3×5 → 3×10Soft landing
Small jump. Land soft.
-
3×8 → 3×10 / sideLateral lunge
Step wide, sit back, push back.
-
3×20 s → 3×30 sSplit-step drill
Tiny hop, land ready, go.
Why it works
Built on real research.
16/20
knees showed less tendon strain under a strap
That is why our pad sits just below the kneecap.
4 stages
holds, slow strength, spring, sport
Our 8 weeks follow the same steps.
The strap supports your knee while you play; it doesn't treat it. Knee pain that worries you? See a physical therapist.
Game days
Wear the strap when you play. Skip the session.
Rest days
Do your 15 minutes. No strap needed.
Golden rule
If something hurts, stop and talk to a professional.
Physical therapists
Coaches and physical therapists tried it first.
Alex Mercer
Coach · Certified Pickleball Coach & Pro Player · Florida Paddle Club, Miami
“The Florida heat makes standard knee braces completely unwearable. This strap is a breath of fresh air. It provides the exact patellar stability my players need for quick transitions without trapping sweat or sliding off mid-rally.”
Brad Miller
Coach · Pickleball coach · Lone Star Pickleball Hub, Austin
“I used to wear bulky knee sleeves that trapped heat and slipped down during long drilling sessions. This strap delivers targeted compression exactly where it counts, locks in place, and stays completely cool.”
Dan Wright
Coach · Head Pickleball Coach / PPR Certified · Austin Pickle Ranch, Austin
“Drilling everyday takes a massive toll on the knees. I've switched over over a dozen of my students to this strap because it doesn't restrict their lateral movement or speed when rushing the kitchen line.”
Sarah Jennings
Physical therapist · PT, DPT · Premier Physical Therapy, Scottsdale
“Secure it exactly two fingers below the kneecap before warm-ups. I recommend it to patients looking to offload patellar tendon stress during explosive kitchen line lunges without the bulk of a full brace.”
Each person here tested Second Set and agreed in writing to share their view, in their own words. Second Set is a support strap, not a medical device.
No strap yet? The program comes free with every strap.
Written by the Second Set team from published research. General fitness guidance for healthy, active adults, not medical advice or treatment. Stop if anything hurts and see a qualified professional.