6 Common Tennis Injuries & How to Prevent Them
Tennis is commonly referred to as a Lifetime Sport because of its numerous health benefits, both physical and psychological. In addition to being very accessible, tennis improves balance, improves cardiovascular health, promotes strategic thinking, and builds social connections, all while being relatively low impact.
However, like any sport, tennis doesn't come without some risk of injury. From the explosive serves to the lightning-fast footwork, players can be susceptible to a few common tennis injuries–from the pesky muscle strains to more serious issues like rotator cuff tears.
Luckily, these injuries are very preventable if the right precautions are taken. Keep reading to find out how to stay injury-free on the tennis court (and how to recover more quickly if you do get injured).
1. Tennis elbow
Of course, tennis elbow is the most well-known tennis injury and is prevalent among tennis players because of the repetitive arm movements. Despite its name, tennis elbow isn't exclusive to tennis players and can affect anyone who performs activities that strain the forearm muscles and tendons.
What is tennis elbow?
Tennis elbow (medically known as Lateral Epicondylitis) occurs when the tendons in the outer part of the elbow become inflamed or damaged due to overuse or repetitive stress. The primary culprit is the extensor carpi radialis brevis tendon, which attaches to the lateral epicondyle of the humerus. The repetitive gripping, twisting, and extension motions involved in tennis strokes, such as the backhand, can lead to micro-tears in these tendons, resulting in pain and inflammation.
Symptoms & signs to watch out for
The hallmark symptom of tennis elbow is pain and tenderness on the outer part of the elbow, specifically around the bony prominence known as the lateral epicondyle, just above the tip of the elbow. The pain may gradually worsen over time and can be exacerbated by gripping objects, shaking hands, or lifting weights. Some individuals may also experience weakness in their grip strength and difficulty performing everyday tasks involving the affected arm.
2. Shoulder injuries
Shoulder injuries are a common concern for tennis players, particularly those who engage in frequent overhead motions such as serving and hitting groundstrokes.
Common tennis shoulder injuries
Rotator Cuff Tendinitis: This occurs when the tendons of the rotator cuff muscles become inflamed or irritated due to overuse or repetitive stress. Rotator cuff tendinitis can cause pain and weakness in the shoulder, particularly during overhead activities.
Shoulder Impingement: Shoulder impingement occurs when the tendons of the rotator cuff become pinched or compressed between the bones of the shoulder joint, leading to pain and inflammation. This condition is often aggravated by repetitive overhead movements and can result in decreased range of motion and strength in the shoulder.
Shoulder Instability: Shoulder instability refers to a condition where the structures that support the shoulder joint, such as ligaments and tendons, are weakened or damaged, causing the shoulder to feel loose or unstable. This instability can predispose the shoulder to dislocations or subluxations, especially during dynamic movements like serving and hitting overhead shots.
Symptoms & signs to watch out for
Pain or discomfort in the shoulder, particularly during overhead movements or when lifting objects
Swelling, stiffness, or tenderness around the shoulder joint or clicking or popping sensations in the shoulder during movement.
3. Wrist injuries
Wrist injuries are a common concern for tennis players, stemming from the repetitive and forceful motions involved in hitting the ball. These injuries can range from mild strains to more severe conditions like tendonitis or sprains.
Common tennis wrist injuries
Tendonitis: Inflammation of the tendons in the wrist, often due to repetitive stress or overuse.
Sprains: Stretching or tearing of the ligaments in the wrist, usually resulting from sudden movements or impacts.
Fractures: Breaks or cracks in the bones of the wrist, which can occur from falls or direct trauma.
Symptoms & signs to watch out for
Pain or discomfort in the wrist, particularly during or after playing tennis.
Swelling, bruising, or tenderness around the wrist joint.
Difficulty moving the wrist or performing everyday activities.
A popping or clicking sensation in the wrist during movement.
4. Ankle sprains
The dynamic nature of tennis, characterized by rapid acceleration, deceleration, and directional changes, places significant stress on the ankles. Ankle sprains can occur when the foot rolls inward or outward, causing the ligaments on the outside or inside of the ankle to stretch or tear.
Causes of ankle sprains
Sudden stops or pivots during lateral movements.
Uneven or slippery court surfaces.
Inadequate footwear or ankle support.
Fatigue or muscular imbalances.
Symptoms & signs to watch out for
Pain and tenderness around the ankle joint.
Swelling, bruising, or discoloration.
Difficulty bearing weight on the affected ankle.
Instability or feeling like the ankle is "giving way."
Restricted range of motion and stiffness in the ankle.
5. Knee injuries
The knees bear a significant amount of weight and force during activities such as running, stopping, and pivoting on the tennis court, making them susceptible to various types of injuries.
Common tennis knee injuries
Patellar Tendinitis: Also known as "jumper's knee," patellar tendinitis involves inflammation of the patellar tendon, which connects the kneecap (patella) to the shinbone (tibia). This condition typically results from repetitive jumping or landing activities and can cause pain and tenderness around the patellar tendon.
Meniscus Tears: The meniscus is a C-shaped cartilage structure in the knee joint that acts as a shock absorber. Tears in the meniscus can occur due to sudden twisting or pivoting movements, resulting in pain, swelling, and limited range of motion in the knee.
Anterior Cruciate Ligament (ACL) Injuries: ACL injuries are relatively common in sports that involve sudden stops, changes in direction, and pivoting motions, such as tennis. An ACL tear can cause significant pain, instability, and swelling in the knee and may require surgical intervention to repair or reconstruct the ligament.
Symptoms & signs to watch out for
Pain or discomfort in the knee, especially during physical activity or weight-bearing movements.
Swelling, stiffness, or tenderness around the knee joint.
Popping or clicking sensations in the knee during movement.
Instability or feeling like the knee is "giving way" during activities.
6. Back injuries
Back injuries are a significant concern for tennis players, as the sport involves repetitive twisting, bending, and explosive movements that place stress on the spine and surrounding structures. From serving and hitting groundstrokes to moving quickly across the court, every aspect of tennis requires a strong and resilient back.
Common tennis back injuries
Muscle Strains: Strains in the muscles of the back, such as the erector spinae and latissimus dorsi, can occur due to overuse, improper technique, or sudden movements. These strains can cause pain, stiffness, and limited mobility in the back
Disc Injuries: The repetitive twisting and bending motions in tennis can place stress on the intervertebral discs, leading to conditions such as disc herniation or bulging discs. These injuries can cause localized or radiating pain, numbness, and tingling sensations in the back and extremities.
Facet Joint Syndrome: The facet joints in the spine can become inflamed or irritated due to repetitive stress or degenerative changes, resulting in back pain and stiffness, especially during extension or rotation movements.
Symptoms & signs to watch out for
Localized or diffuse pain in the upper, middle, or lower back.
Stiffness or reduced range of motion in the spine.
Pain that worsens with certain movements, such as bending, twisting, or arching backward.
Radiating pain, numbness, or tingling sensations that travel down the legs (sciatica).
Best ways to prevent tennis injuries
Proper technique and equipment
Focus on using proper tennis technique, including grip size, swing mechanics, and body positioning, to minimize strain on the elbow. Make sure that your tennis racket is suited to your playing style and skill level, with the appropriate string tension and weight distribution. If you're unsure about your technique and how your racquet should be set up, let us know! The tennis pros at Western would be happy to give an assessment and recommend the optimal racquet specs for you.
Exercises to strengthen target areas & improve balance
Incorporate specific strength training exercises targeting the muscles and joints used in tennis, such as the shoulders, wrists, ankles, and core. If you're unsure about which exercises to do or how to perform them safely, consider working with a certified personal trainer who can create a customized strength training program tailored to your needs and goals.
Proper footwear
Invest in high-quality tennis shoes with good ankle support, cushioning, and traction to reduce the risk of slips, falls, and ankle sprains. Choose shoes that are specifically designed for tennis and appropriate for your foot type and playing style.
Stretching & improving flexibility
Prioritize regular stretching routines to improve flexibility and mobility in the muscles and joints used in tennis. Focus on dynamic stretches that mimic the movements involved in tennis, such as arm circles, leg swings, and torso twists, to prepare your body for activity and reduce the risk of injury. (Looking to get some tips for perfecting your stretches? Try our newest Premier Class, That's a Stretch, with Personal Trainer Katie F. on Mondays at 6:00am.)
Proper warm-up and cool-down
Always warm up before playing tennis to increase blood flow to your muscles, enhance joint mobility, and prepare your body for the demands of the game. Incorporate dynamic warm-up exercises such as jogging, skipping, and arm swings to loosen up your muscles and joints. After playing, take the time to cool down with static stretches and gentle movements to promote muscle relaxation and recovery.
Limit overuse & fatigue
Avoid overtraining and excessive repetition of strokes, especially if you're feeling fatigued or experiencing pain or discomfort. Listen to your body and take breaks when needed to prevent overuse injuries and promote optimal recovery.
Supports, braces, or tape for affected areas
If you have a history of injury or instability in a particular area, consider using supportive braces or taping to provide additional stability and protection.
Gradual increase in intensity & duration
Gradually increase the intensity and duration of your tennis sessions to allow your body to adapt to the demands of the sport over time.
Incorporate rest & recovery days
Schedule regular rest and recovery days into your training schedule to allow your body time to recover and repair. Use rest days to engage in low-impact activities, gentle stretching, or active recovery techniques to promote muscle relaxation and recovery.
Recover faster from injuries
It's likely that if you play tennis throughout your life, you'll experience one of these common injuries. Incorporating recovery treatments into your post-tennis routine can help optimize your recovery process, reduce the risk of injury, and keep you performing at your best on the court.
Many of the services in the Renew wellness and recovery area of Western offer healing benefits perfect for tennis players recovering from injury, including cryotherapy, Normatec compression therapy, PEMF therapy, Hypervolt massage, and more.
Find the treatments that work best for you by scheduling a consultation at Renew and getting expert recommendations. And remember to prioritize rest, hydration, and proper nutrition to support your body's recovery efforts.
Note: If you experience persistent or severe pain, swelling, or loss of function in parts of your body, it's essential to seek medical attention to assess the extent of the injury and determine the appropriate course of treatment.
Staying injury-free for a lifetime of tennis
Remember, injury prevention is a proactive endeavor that requires attention, effort, and consistency. By adopting a comprehensive approach to injury prevention and recovery, tennis players can enjoy the sport they love with confidence, resilience, and longevity.
For those seeking to take their tennis game to the next level and safeguard their long-term health, collaborating with a personal trainer and exploring tailored recovery treatments can be transformative.
Learn more about personal trainers at Western here and learn more about recovery services at Western here.
