Tennis is great for your body and mind, offering fitness, focus, competition, and fun. Whether you’re a weekend warrior, a social player, or a competitive athlete, tennis provides cardiovascular benefits, improves coordination, and offers valuable social connection. But like any sport that involves repetitive movements, quick sprints, and sudden direction changes, tennis can stress your joints and muscles.

Understanding some common tennis-related injuries and simple prevention strategies can help you stay on the court and enjoy the game for years to come.

Please note: This article is for informational purposes only and does not constitute personal healthcare advice. Always consult with your healthcare practitioner for proper diagnosis and treatment of any injuries or persistent pain.

Common Tennis Injuries

Tennis injuries can affect your back and core, but more commonly involve the limbs. The repetitive nature of the sport, combined with explosive movements and the impact forces involved, can take a toll on various parts of your body.

Tennis Elbow (Lateral Epicondylitis)

Tennis elbow is perhaps the most well-known tennis-related injury, though it can affect anyone who performs repetitive arm movements—not just tennis players.[1]

Gripping the racquet and repeated ball hitting can irritate the tendons on your outer elbow, causing pain or aching in that area. This condition, known medically as lateral epicondylitis, occurs when the tendons that attach to the bony prominence on the outside of your elbow become inflamed or develop small tears from overuse.

Common symptoms include:

• Pain on the outer elbow, especially when gripping
• Weakness when trying to grip or lift objects
• Aching that worsens with racquet use
• Tenderness when touching the outer elbow

Wrist Injuries

Your wrist absorbs significant impact with each shot, particularly on powerful groundstrokes and serves. Over time, or with poor technique, your wrist may become sore or strained.[2]

The repetitive loading can lead to:

• Tendinitis in the wrist extensors or flexors
• Wrist sprains from sudden twisting forces
• Aggravation of underlying wrist conditions

Shoulder Problems

Shoulders are also vulnerable in tennis, particularly for players who hit a lot of serves or overhead shots. The rotator cuff—a group of four muscles and their tendons that stabilise the shoulder—can develop injuries from the repetitive overhead motion.[3]

Rotator cuff injuries can develop gradually, particularly with serving and overhead shots, causing:

• Pain and weakness when lifting your arm
• Discomfort during or after play
• Difficulty with overhead movements
• Reduced power in your serve

The serving motion places significant stress on the shoulder, requiring the joint to move through extreme ranges of motion while generating substantial force.

Lower-Limb Injuries

Lower-limb injuries are often more sudden than gradual in tennis. The quick starts, stops, and changes of direction that make tennis exciting also create significant stress on your ankles and knees.

Ankle sprains occur when you land awkwardly, pivot suddenly, or step on an uneven surface. The ligaments that support the ankle can be stretched or torn, leading to pain, swelling, and instability.[4]

Knee injuries are common in tennis, particularly:

• Patellar tendinitis (“jumper’s knee”) from repeated jumping and landing
• Meniscus tears from twisting movements
• Knee ligament strains from sudden pivoting or stopping

Stopping quickly, lunging, and pivoting can stress ankles and knees. The hard court surface, while providing consistent bounce, also transmits more force through the legs compared to softer surfaces like clay.

Back and Core Injuries

While less common than limb injuries, back problems can occur in tennis players due to:

• The rotational forces of groundstrokes
• The extension and rotation during serves
• Asymmetrical loading from one-sided play
• Poor core stability allowing excessive spinal movement

Prevention: Play Smart, Stay Strong

The good news is that many tennis injuries are preventable. Prevention begins before you step onto the court, and involves a combination of preparation, proper technique, appropriate equipment, and respecting your body’s limits.

Understanding that many injuries are linked to overuse, poor technique, or inadequate preparation gives you clear pathways to reduce your risk.

1. Warm Up Properly

Prepare your muscles and joints with gentle, movement-based stretches targeting your shoulders, hips, and hamstrings. A proper warm-up increases blood flow to your muscles, improves range of motion, and prepares your nervous system for the demands of play.[5]

An effective tennis warm-up includes:

General cardiovascular activity (5-10 minutes):

• Light jogging or skipping
• Side shuffles and crossover steps
• Backward running
• Gradual increase in intensity

Dynamic stretching (5-10 minutes):

• Arm circles and shoulder rolls
• Leg swings (forward/back and side to side)
• Trunk rotations
• Walking lunges with rotation
• High knees and butt kicks

Sport-specific movement (5 minutes):

• Shadow swinging (practicing strokes without a ball)
• Short court rallying at reduced intensity
• Gradual progression to full-speed play

Avoid static stretching (holding stretches) before play, as this can temporarily reduce muscle power. Save static stretching for after your session as part of your cool-down.

2. Technique Matters

Work with a coach to refine your grip, swing, and footwork to reduce joint stress. Poor technique is a major contributor to tennis injuries, and even small adjustments can make a significant difference.[6]

Key technical considerations:

Grip: An incorrect grip can increase stress on your wrist and elbow. Your coach can help you find the right grip for each stroke that balances power and control while minimising joint stress.

Swing mechanics: Proper stroke technique distributes forces throughout your body rather than concentrating stress in one area. For example:

• Using your legs and core rotation for power (rather than just your arm)
• Following through properly to decelerate safely
• Maintaining good racquet preparation

Footwork: Good footwork allows you to position your body optimally for each shot, reducing the need for awkward reaching or twisting that can stress joints.

Serving technique: The serve places tremendous stress on the shoulder. Proper technique, including optimal ball toss position and kinetic chain sequencing, can reduce injury risk while actually improving serve effectiveness.

3. Strength Matters

Strong legs support quick movements, a stable core improves control and balance, and well-conditioned shoulders help protect vulnerable joints.[7]

Strength training for tennis should address:

Lower body strength:

• Squats and lunges for power in your legs
• Single-leg exercises for stability and balance
• Calf raises for ankle support and push-off power
• Lateral movements to strengthen side-to-side stability

Core stability:

• Planks and anti-rotation exercises
• Medicine ball rotational throws
• Exercises that challenge balance while maintaining spinal stability
• These movements improve power transfer and protect your back

Upper body and shoulder:

• Rotator cuff strengthening exercises
• Scapular stabilisation work
• Balanced development of both front and back shoulder muscles
• Exercises that mimic tennis-specific patterns

Don’t neglect your non-dominant side: Tennis is an asymmetrical sport, but your strengthening program should be balanced to prevent muscle imbalances that can lead to injury or postural problems.

4. Respect Your Limits

Lingering soreness, stiffness after play, or a drop in performance can signal that your body needs rest. These are your body’s early warning signs—listen to them.

Understanding the difference between muscle soreness and injury:

• Normal muscle soreness (DOMS): Develops 24-48 hours after activity, feels like a dull ache in muscles, improves with gentle movement
• Injury pain: Sharp, localised, worsens with specific movements, may include swelling or reduced range of motion

Recovery strategies:

• Build rest days into your playing schedule
• Vary the intensity of your sessions (hard days and easier days)
• Get adequate sleep for recovery
• Consider cross-training activities that complement tennis without repeating the same movement patterns
• Pay attention to cumulative fatigue over weeks and months, not just session to session

Having recovery days and avoiding overtraining reduce injury risk significantly. The adaptation and strengthening your body needs happens during rest, not during activity.

5. Choose the Right Gear

A suitable racquet, correct string tension, and tennis shoes suited to your feet can make a big difference in injury prevention.[8]

Racquet selection:

• Weight and balance: Heavier racquets provide more power but require more strength; lighter racquets are easier to manoeuvre but may transmit more vibration
• Grip size: Too small or too large can increase stress on your elbow and wrist
• Head size: Larger heads provide more power and a bigger “sweet spot,” reducing vibration on off-centre hits

String tension:

• Lower tension provides more power and shock absorption
• Higher tension gives more control but transmits more force to your arm
• Work with a stringer to find the right balance for your game and comfort

Footwear:

• Court-specific shoes designed for the surface you play on most
• Adequate lateral support for quick side-to-side movements
• Proper cushioning for shock absorption
• Good fit that prevents blisters and provides stability
• Replace shoes when the cushioning breaks down (typically every 45-60 hours of play)

Other equipment considerations:

• Vibration dampeners may help reduce vibration transmitted to your arm
• Appropriate clothing that allows full range of motion
• Protective eyewear for safety

When to Get Help

Pain, weakness, or discomfort that persists or affects your game shouldn’t be ignored. Many tennis players try to “play through” minor aches, hoping they’ll resolve on their own. While some muscle soreness is normal after activity, certain signs indicate you should seek professional help.

Seek appropriate healthcare advice early if you experience:

• Sharp pain during or after play
• Swelling or visible inflammation
• Weakness that affects your ability to perform normal activities
• Pain that persists beyond a few days
• Symptoms that worsen despite rest
• Clicking, popping, or catching sensations in a joint
• Reduced range of motion
• Instability or giving way of a joint

Seeking appropriate healthcare advice early can help identify problems and prevent them from getting worse. What might be a minor issue addressed early can become a chronic problem if ignored.

How Chiropractic Care Can Help Tennis Players

At Adam’s Back, we understand the unique demands tennis places on your body. Our approach to helping tennis players includes:

Injury Assessment and Treatment

If you’ve developed tennis elbow, shoulder pain, or any other tennis-related injury, we can:

• Perform comprehensive assessment to identify the underlying cause
• Provide hands-on treatment to reduce pain and restore function
• Use soft tissue techniques to address muscle tension and trigger points
• Apply joint mobilisation to improve range of motion
• Create a rehabilitation plan to address weakness or imbalances

Prevention and Performance

Even if you’re not currently injured, we can help you stay healthy and perform better:

• Movement analysis: Identify movement patterns or imbalances that might predispose you to injury
• Strength and conditioning guidance: Recommend specific exercises to address your individual needs
• Ergonomic advice: Help optimise your technique and equipment choices
• Maintenance care: Regular check-ins can catch small issues before they become big problems

Comprehensive Rehabilitation

For players recovering from injury, we provide:

• Progressive rehabilitation protocols that safely return you to play
• Sport-specific exercises that prepare you for the demands of tennis
• Education about load management and training progression
• Coordination with your coach or tennis professional for optimal outcomes

The Mental Game: Staying Positive During Recovery

If you do get injured, maintaining a positive mindset is important for recovery. Research shows that psychological factors can influence rehabilitation outcomes.[9]

Keys to successful recovery:

• Set realistic expectations: Understand that healing takes time
• Focus on what you can do: Find ways to stay engaged with tennis (watching matches, working on strategy, gentle practice of non-affected strokes)
• Trust the process: Follow your rehabilitation program consistently
• Communicate: Keep your healthcare provider informed about your progress and any concerns
• Be patient but persistent: Recovery isn’t always linear—small setbacks don’t mean failure

Tennis for Life: A Long-Term Perspective

Tennis is a sport you can enjoy for a lifetime. Players in their 70s, 80s, and even 90s continue to compete and enjoy the game. Making injury prevention a priority now ensures you can continue playing for decades.

Strategies for tennis longevity:

• Progress gradually: Don’t increase playing time or intensity too quickly
• Mix it up: Vary your training with strength work, flexibility exercises, and other activities
• Listen to your body: Respect pain signals and adjust accordingly
• Maintain your equipment: Regularly check and update your gear
• Stay educated: Continue learning about proper technique and injury prevention
• Build recovery into your routine: Rest is when your body adapts and strengthens
• Consider playing surface: Clay courts are gentler on joints than hard courts
• Modify as needed: As you age, adjust your game to your current capabilities

With smart preparation, proper technique, appropriate strength training, and respect for your body’s signals, tennis can be rewarding and enjoyable at any age.

Visit us at Adam’s Back

Located at 881 Point Nepean Road in Rosebud, Adam’s Back provides chiropractic care for tennis players of all levels—from recreational players to competitive athletes.

Whether you’re dealing with a current injury, want to prevent future problems, or simply want to optimise your performance on the court, we’re here to help. Our comprehensive approach addresses not just your symptoms, but the underlying factors that contribute to injury risk.

We understand the biomechanics of tennis and can provide targeted assessment, treatment, and prevention strategies to keep you playing the game you love.

Ready to protect your body and improve your game? Contact us today or visit our blog at www.adamsback.com.au/blog for more insights on sports injury prevention and optimal performance.

References

[1] Nirschl RP, Ashman ES. Elbow tendinopathy: tennis elbow. Clin Sports Med. 2003;22(4):813-836.

[2] Tagliafico AS, Ameri P, Michaud J, et al. Wrist injuries in nonprofessional tennis players: relationships with different grips. Am J Sports Med. 2009;37(4):760-767.

[3] Kibler WB, Sciascia AD, Uhl TL, Tambay N, Cunningham T. Electromyographic analysis of specific exercises for scapular control in early phases of shoulder rehabilitation. Am J Sports Med. 2008;36(9):1789-1798.

[4] Pluim BM, Staal JB, Windler GE, Jayanthi N. Tennis injuries: occurrence, aetiology, and prevention. Br J Sports Med. 2006;40(5):415-423.

[5] Woods K, Bishop P, Jones E. Warm-up and stretching in the prevention of muscular injury. Sports Med. 2007;37(12):1089-1099.

[6] Elliott B. Biomechanics and tennis. Br J Sports Med. 2006;40(5):392-396.

[7] Kovacs MS. Tennis physiology: training the competitive athlete. Sports Med. 2007;37(3):189-198.

[8] Hennig EM, Rosenbaum D, Milani TL. Transfer of tennis racket vibrations onto the human forearm. Med Sci Sports Exerc. 1992;24(10):1134-1140.

[9] Brewer BW. Psychology of sport injury rehabilitation. Handbook of Sport Psychology. 2010;3:404-424.

Disclaimer: This blog post is for informational and educational purposes only. It is not intended as medical advice and should not be used to diagnose or treat any health condition. The information presented does not replace professional medical evaluation and treatment. Always consult with a qualified healthcare professional regarding sports injuries, pain, or any health concerns.