Tips on Tennis Injury Prevention

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Tennis is a dynamic physical sport requiring hand-eye coordination and full body activity in order to run, position, swing, and hit. Because of these demands, cardiovascular endurance, flexibility, balance and extremity and core muscle-conditioning exercises are important to prevent injuries. Most injuries can be minimized or prevented entirely by proper conditioning, proper technique, appropriate equipment, and seeking timely medical attention for chronic nagging pains or acutely painful conditions.

The most regular occurring injuries associated with tennis are rotator cuff tendonitis, lateral epicondylitis (tennis elbow), wrist strains, back pain, patellar knee pain, calf and Achilles tendon injuries and ankle sprains.

A training regime combines stretching, strengthening, proprioception (balance), and cardiovascular conditioning could be helpful in preventing these injuries.

Stretching upper and lower extremity muscles as well as the trunk musculature on a regular basis enhances joint range of motion (i.e. increases flexibility) allowing greater movement and could possibly decrease the frequency of injury to “stiff” muscles. For the arms, focusing on stretching the wrist flexors/extensors, the triceps, and the backside of the shoulder muscles would be appropriate. In the legs, the calves, quadriceps, hamstrings, adductors and the hip rotators are important. Lastly the low and mid-back muscles need attention as well. As we are aging, our connective tissue (including muscle) is not gaining flexibility . . . it is losing it so any amount before, during, or after a match could be helpful. Ideally, the muscles should be “warmed-up” prior to the stretching session and performed dynamically when doing them before playing (holding 1-3 seconds for 5-10 repetitions) and held statically for a prolonged amount of time- 30-90 seconds when doing them afterwards (1-3 repetitions).

Strengthening is important to support our joints and lessen the impact our play (and body weight!) has on them. Strengthening can also help protect the new ranges of movement we may have gained with the stretching. Strengthening as few as two times per week would be helpful to a few key muscle groups. Most notably in the arms should be the rotator cuff complex which rotate the arm in (think forehand) and out (think backhand) and the forearm that help support the wrist and elbow joints. Most important in the legs would be the quadriceps, hip rotators, and hamstrings. The lower leg muscles will be strengthened primarily through balance activities mentioned later. Lastly, the core muscles need attention in order to generate power in all strokes. Not only the trunk rotators, but the back extensors, and abdominal flexors. Repetitions between 10-15 done in groups of 2-3 sets using weights that challenge the muscles (read “good burn”) by the end of the set is a good place to start.

Proprioceptive (or balance) training does not need to be fancy using special equipment. It can be as easy as standing on one foot and looking in different directions or closing your eyes. The body’s ability to recognize changes in joint position as you move quickly enhances protection of your musculoskeletal structures. This is a feedback loop from your joint to your brain and back to your muscles. The faster the signal gets to your brain the faster your muscles can control your joints to avoid injury. We can train this by providing a challenging environment to balance whether using the single leg stance on solid ground or using various balance apparatus found around the club (BOSU ball, rockerboard, 1/2 foam roller, etc). Usually 2-5 minutes of challenging but controlled balance work should do it.

Lastly, cardiovascular endurance rounds out the training regime in order for you to finish a multiple deuce game or tie-breaker set. Running, biking, swimming, elliptical trainer, you name it, whatever gets your heart rate moving and sustained for at least 30 minutes is important as part of any fitness routine and very valuable for tennis fitness especially if you play singles (you already know this, it is not a new idea).

Playing tennis is a passion for many of you. Training for tennis is sometimes an after-thought but it is integral to give yourself the best chance to stay injury-free.

If you are interested in learning how a Physical Therapist can help you prevent injuries in tennis and other sports, contact us today. We’d be glad to help you out!