Tennis Injuries: A Physio’s Prevention Guide 

5 Common Tennis Injuries and Prevention Tips 

4.7 million adults in the UK play tennis. This represents an all-time high for the sport, perhaps fuelled by the growing popularity of Wimbledon year on year. Unfortunately, this also brings an increase in tennis injuries. 

Any tennis lover knows that it is a physically demanding sport that requires a combination of agility, strength and endurance. The physical demands of the sport can lead to a range of injuries that can hinder performance and sideline players from the game they love. But what are the most common tennis injuries to watch out for and can they be prevented?  

1. Tennis Elbow (Lateral Epicondylitis) 

Around 50% of tennis players will suffer with tennis elbow. However, despite the name, the condition isn’t exclusively experienced by tennis players.  Symptoms include pain and inflammation on the outer part of the elbow and the condition is typically caused by repetitive wrist and arm movements and over gripping, which can strain the tendons in the elbow.  

Prevention Tips: 

1. Strengthening Exercises: Focus on strengthening the forearm muscles through exercises such as wrist curls and reverse wrist curls. 
2. Stretches: Focus on shoulder, elbow and wrist stretches that reduce tension in the key forearm muscles. 
3. Proper Technique: Ensure proper stroke mechanics to reduce undue stress on the elbow. 
4. Equipment Check: Use a racket with the correct grip size and string tension to minimise shock. 

Tennis elbow can affect people differently and treatment should always be tailored to the individual by an accredited clinician to avoid further injury and to maximise recovery.  

2. Rotator Cuff Injuries 

The rotator cuff is a group of muscles and tendons that stabilise the shoulder joint. Overuse and improper mechanics can lead to inflammation or tears in the rotator cuff, causing pain and limited shoulder movement. This can be quite a serious issue, with recovery taking anywhere between six weeks to nine months, depending on the individual case.  

Prevention Tips: 

1. Shoulder Strengthening: Incorporate shoulder strengthening exercises like external rotations and scapular stabilisations. 
2. Warm-Up and Stretching: Properly warm up and stretch the shoulder muscles before playing. 
3. Technique Adjustment: Focus on smooth, controlled movements rather than jerky, powerful strokes. 

3. Wrist Injuries 

Wrist injuries, including strains and sprains, are common in tennis due to the repetitive motion and impact involved in hitting the ball. These injuries can result from poor technique or overuse. 

Prevention Tips: 

1. Wrist Strengthening: Try wrist strengthening exercises such as wrist curls and extensions. 
2. Supportive Gear: Consider using wrist supports or braces to provide additional stability. 
3. Technique Improvement: Ensure proper grip and technique to reduce strain on the wrist. 

4. Knee Injuries

It doesn’t matter whether you’re Novak Djokovic or not, knee injuries can be incredibly painful and can be life changing for some. Knee injuries, including patellar tendinitis (jumper’s knee) and meniscal tears, can occur due to the constant running, pivoting, and sudden stops in tennis. The rehabilitation period from these types of injuries can vary, but taking expert guidance and treatment is pivotal to recovery. 

Prevention Tips: 

1. Leg Strengthening: Incorporate leg strengthening exercises like squats, lunges, and leg presses to support the knee joint. 
2. Appropriate Footwear: Wear quality tennis shoes with good cushioning and support to absorb impact. 
3. Surface Consideration: Play on well-maintained courts to reduce the risk of slipping or uneven surfaces. 

5. Ankle Sprains 

Ankle related injuries are no stranger to athletes or healthcare practitioners, with surgeons reporting that 25% of athletic injuries being ankle related.  Ankle sprains in particular are common in tennis and can be caused by sudden changes in direction, jumps, and quick lateral movements. A sprain occurs when the ligaments in the ankle are stretched or torn. 

Prevention Tips: 

1. Ankle Strengthening: Perform ankle strengthening exercises such as calf raises and ankle rotations. 
2. Balance Training: Engage in balance exercises to improve stability and prevent falls. 
3. Supportive Footwear: Wear shoes with good ankle support and consider ankle braces if prone to sprains. 

General Prevention Strategies for Tennis Injuries 

All sports have a potential injury risk. It is imperative to seek professional guidance from a sports therapist or physiotherapist for safe, effective recovery. However, there are a few easy steps that will help to reduce your injury risk. 

Warm-Up and Cool-Down 

A thorough warm-up and cool-down routine is essential for preparing the body for physical activity and recovery afterward. A warm-up should include light aerobic exercises, dynamic stretching, and sport-specific drills to increase blood flow and flexibility. The cool-down should focus on static stretching and gradual reduction of intensity to help the body transition to a resting state. 

Strength and Conditioning 

Building overall strength and conditioning is crucial for preventing tennis injuries. A well-rounded fitness program should include: 

1. Strength Training: Focus on core, upper body, and lower body exercises to enhance muscle support around joints. 
2. Cardiovascular Training: Improve cardiovascular endurance with activities like running, cycling, or swimming. 
3. Flexibility Training: Incorporate stretching exercises to maintain flexibility and reduce muscle stiffness. 

Correct Technique and Regular Coaching Sessions  

Using the correct technique is vital for minimising the risk of tennis injuries. Working with a qualified coach can help players develop proper form and mechanics, reducing unnecessary strain on the body. Coaches can provide valuable feedback on stroke technique, footwork, and body positioning. 

Rest and Recovery 

Adequate rest and recovery are essential for preventing overuse injuries. Players should listen to their bodies and avoid overtraining. Incorporating rest days into the training schedule and using recovery techniques such as foam rolling, massage, and adequate hydration can aid in muscle repair and reduce the risk of injury. 

Nutrition and Hydration 

A healthy diet with regular well-planned meals plays a significant role in maintaining overall health and performance. A balanced diet rich in protein, carbohydrates, healthy fats, vitamins, and minerals supports muscle function and repair. Staying hydrated before, during, and after play helps maintain energy levels and prevent muscle cramps and fatigue. 

Equipment and Court Maintenance 

Using the right equipment and ensuring proper court maintenance can prevent tennis injuries. Key considerations include: 

1. Racket Selection: Choose a racket with the appropriate grip size, weight, and string tension for your playing style. 
2. Footwear: Invest in high-quality tennis shoes designed for the specific court surface you play on. 
3. Court Conditions: Ensure the playing surface is well-maintained, clean, and free of hazards that could cause slips or falls. 

Mental Conditioning 

Mental conditioning is often overlooked but plays a critical role in injury prevention. Stress and mental fatigue can lead to poor decision-making and technique errors, increasing the risk of injury. Practices such as mindfulness, visualisation, and stress management techniques can enhance focus and mental resilience on the court. 

Speak To A Therapist About Your Tennis Injuries 

Preventing tennis injuries requires a proactive approach that includes  warm-up and cool-down routines, strength and conditioning exercises, and attention to technique and equipment. By understanding the common tennis injuries and implementing these prevention strategies, players can reduce their risk of injury and enjoy the game to the fullest. 

Remember, injury prevention is an ongoing process that requires dedication and consistency. Listen to your body, and don’t hesitate to seek professional advice if you experience any signs of discomfort or injury. Your treatment plan should be specific to you and your lifestyle, if you do feel you need extra support True Physio are here to help. 

We’re a team of over 45 accredited specialists with decades of experience in sports physiotherapy, massage and sports specific rehabilitation. Contact us today to book an appointment at one of our innovative treatment facilities across the UK. When you need some help to get back to what you love – we’ll be here and ready. 

Tennis is a beautiful and challenging sport that offers immense physical and mental benefits. With the right approach to injury prevention, you can ensure a long and healthy tennis career, free from the limitations of tennis injuries. Happy playing!