Bouncing back: Managing tennis injuries and staying game-ready

Whether you're a seasoned pro or picking up a racket for the first time, injuries can derail your tennis season. Knowing how to manage and prevent them is the key to staying in the game. From minor aches to more severe conditions, learning to care for an injury is key to getting back on the court safely. Let’s explore the most common tennis-related injuries, effective management strategies and ways to prevent future setbacks.

Common tennis injuries

Tennis is a dynamic, high-energy sport that keeps you on your toes as you sprint from one side of the court to the other, swinging, serving and volleying. Actions that put your body through its paces, making some injuries more likely. Understanding these common tennis-related injuries and how to prevent them is key to staying on the court and loving every match.

Tennis elbow (Lateral epicondylitis)

This classic tennis injury isn’t just for the pros.

• What it is: Repetitive backhands or gripping your racket too tightly can overwork your forearm muscles, leading to pain on the outer elbow. According to a survey (Source: A), nearly 50% of recreational players experience this condition at some point in their careers.
• How it feels: A dull ache or tenderness in your elbow that might radiate down your arm.
• Keep it at bay: Use the right racket grip size, lighten your grip, and mix up your strokes to give those muscles a break. Research (Source: B) highlights that addressing improper technique and strengthening the forearm muscles are key strategies for prevention.

Rotator cuff injuries

If you’re serving up a storm, your shoulder might need a little TLC.

• What it is: Repeated overhead motions can strain the muscles and tendons that stabilise your shoulder.
• How it feels: Pain, weakness, or stiffness when lifting or rotating your arm.
• Keep it at bay: Add shoulder-strengthening exercises to your routine and practice good serving technique to protect your rotator cuff.

Wrist strains

Your wrists work overtime during volleys and serves, so it’s no surprise they need extra care.

• What it is: Strains from sudden impacts, excessive wrist movement, or an ill-fitted racket grip.
• How it feels: Pain or swelling in your wrist, making it harder to swing with precision.
• Keep it at bay: Choose a racket with a proper grip size, avoid over-flicking your wrist and get in a warm-up before you hit the court.

Ankle sprains

Quick pivots and sudden stops are part of the game—but they can also take a toll on your ankles.

• What it is: A rolled or twisted ankle from sharp changes in direction.
• How it feels: Swelling, bruising, or difficulty putting weight on your foot.
• Keep it at bay: Wear supportive tennis shoes, tape your ankles if needed and add ankle-strengthening exercises to your fitness plan.

Knee injuries

Your knees are the MVPs of tennis movement, but they’re also under constant stress.

• What it is: Fast movements, jumps and stops can lead to issues like patellar tendonitis or ligament strains.
• How it feels: Pain or discomfort in your knee, sometimes with swelling or instability.
• Keep it at bay: Build strength in your quads, hamstrings and calves and focus on good form during play to take the pressure off your knees.

Calf strains

A sudden sprint or a hard stop? Your calves feel it.

• What it is: Overstretching or abrupt contraction of your calf muscles.
• How it feels: A sharp pain, sometimes followed by swelling or difficulty walking.
• Keep it at bay: Regular calf stretches and strength training will keep these muscles in top shape for every explosive move.

Back strain

Serving and rallying can twist your back into uncomfortable territory if you’re not careful.

• What it is: Strain from repetitive twisting or poor posture during strokes.
• How it feels: Stiffness or pain in your lower back that limits movement.
• Keep it at bay: Strengthen your core, maintain good posture and stay mindful of your technique.

Your body works hard to keep up with your passion for tennis, so give it the support it needs. With a bit of preparation, you may be able to sidestep these common injuries and keep your season going strong.

Immediate care after injury

The first moments after an injury are crucial for minimising damage and promoting recovery. 

R.I.C.E.R. method

1. Rest: Stop playing immediately to avoid worsening the injury.
2. Ice: Apply ice packs to the affected area for 15-20 minutes every 1-2 hours.
3. Compression: Use an elastic bandage to reduce swelling and provide support.
4. Elevation: Raise the injured area above heart level to reduce swelling.
5. Refer: See your GP or medical professional to assess the injury.

When to see a doctor

• If you experience severe pain, swelling, or an inability to move the injured area, consult a healthcare provider promptly.
• Persistent discomfort after a few days of home care may also require professional evaluation.

Rehabilitation tips for faster recovery

Recovering from a sports injury requires patience and the right strategies. Here are some rehabilitation tips to get you back on the court:

Guided exercise routines

• Work with a physical therapist to develop a recovery plan that strengthens the injured area and restores flexibility.
• Gradually reintroduce activities that mimic tennis movements to build endurance and confidence.

Stretching techniques

• Gentle stretches for the affected muscles to maintain mobility and prevent stiffness.
• Focus on dynamic stretches before playing and static stretches post-match to aid recovery.

Strength training

• Keep your fitness up with low-impact activities, like swimming or cycling, while giving your injury the time it needs to heal.

Physical therapy

• A physiotherapist can guide your recovery with techniques like massage, ultrasound therapy, or targeted joint work to help you heal faster.

Remember, consistency in rehabilitation exercises is key to a full recovery.

Preventing future injuries

Prevention is always better than cure. Here’s how you can help to protect yourself and stay injury-free this tennis season:

Warming up and cooling down

Prepare your body before you hit the court and help it recover post-match:

• Warm-up: Start with light cardio, like jogging or jumping jacks, to get your blood flowing. Add dynamic stretches, like arm circles or leg swings, to loosen up your muscles.
• Cool down: After playing, switch to static stretches. Focus on your calves, hamstrings, shoulders and wrists to relax your muscles and maintain flexibility.

Equipment choices

Using the right gear can make a world of difference:

• Racket grip and tension: Ensure your racket grip is the correct size and your strings are tensioned appropriately for your skill level and play style. The proper racket grip can help reduce strain on your wrists and elbows.
• Shoes that support: Invest in well-fitted tennis shoes designed for lateral movements to help protect your ankles and knees from sudden stops and turns.

Proper technique

Good form isn’t just for perfecting your game—it can also be a shield against injury:

• Work with a coach: Learn proper serving and stroke techniques to avoid overusing muscles or putting unnecessary strain on your joints.
• Mind your posture: Keep your wrist neutral during serves and volleys to avoid strain and ensure your knees stay in line with your feet during fast movements.

Strength and Conditioning

Building a resilient body is essential to meet the demands of tennis. Here’s how to keep your muscles and joints game-ready:

• Strength Training for Stability: Incorporate exercises like squats, lunges, and resistance band work to target key muscle groups, such as your legs, core, and shoulders. This kind of training helps stabilise joints and supports movements on the court.
• Agility and Coordination: Add drills like ladder exercises or cone work to improve speed, balance, and quick directional changes, reducing the risk of sprains or strains.
• Core Focus: A strong core is the backbone of powerful serves and stable movements, so include planks, rotational exercises, and pilates in your routine.

When to return to play

After an injury, it’s crucial to ensure your body is ready to handle the demands of tennis again:

• Follow your doctor’s or physical therapist’s guidelines for resuming activity.
• Start with light practice sessions and gradually increase intensity.
• Listen to your body—any pain or discomfort is a sign to ease up.

If you’re dealing with a tennis injury, consider reaching out to a doctor for guidance. They can provide tailored advice, recommend rehabilitation strategies and help you decide when it’s safe to return to play. 

Tennis season doesn’t have to end with an injury. By understanding common issues, taking immediate action and following a proactive prevention plan, you can enjoy the sport you love while minimising the risk of setbacks. Here’s to a healthy, injury-free tennis season.