Game, Set, Match: Preventing and Rehabilitating Common TennisInjuries
With Wimbledon just around the corner, tennis clubs around the country will be expecting an influx of players, from novice to those with years of experience. It is a fast-paced, physically demanding sport that challenges the entire body. From explosive lateral movements to powerful serves, the repetitive nature of the game puts players - both amateur and professional - at risk of various musculoskeletal injuries. That’s where physiotherapy comes in: not only to treat these injuries but also to prevent them.
Common Tennis Injuries We See
1. Tennis Elbow (Lateral Epicondylitis) can be caused by repetitive use of the wrist extensor muscles. Symptoms can include pain on the outside of the elbow, weakness in grip strength and pain with activities requiring a grip. Treatment that could help is manual therapy, eccentric loading exercises, dry needling, and taping.
2. Rotator Cuff injury can be caused by overuse of shoulder muscles during serves and overhead shots. Symptoms include shoulder and upper arm pain particularly with overhead movements and reaching out to the side. Sometimes range of motion can be limited. Treatment that could help is a graded exercise programme to improve scapula control, strengthen the rotator cuff and work on posture.
3. Ankle sprains can be caused by the quick pivoting and lateral movements involved in tennis. Symptoms include pain, swelling, bruising and a sensation of the ankle feeling unstable. It is important to manage this injury early with the application of ice, compressing and elevating the ankle, and taking it easy for a few days. A graded exercise programme to work on strength around the ankle and improve proprioceptive control will get you back on the court.
4. Knee Injuries (Patellar Tendinopathy, Meniscus Irritation) can be caused by repetitive jumping and abrupt stops. Symptoms include pain at the front or side of the knee, swelling and tightness when trying to bend the knee. Strengthening the quads and glutes and potentially application of tape will help to get you back to fitness.
5. Lower back pain can be caused by high-velocity rotation and spinal extension during serves. Symptoms will include pain and stiffness across the lumbar region (lower back). Treatment to focus on core stability, glute control and regaining dynamic control will get you back to play. Be if you experience pain in your legs do seek the advice of a physio.
How Can Physiotherapy Help Tennis Players?
A lot of physio practices will offer Injury Prevention Assessments. This is a biomechanical screening assessment to pick up on any flexibility issues or weakness (muscle imbalance) that could lead to an injury. You will then be given the required exercises to correct these issues. Any rehab programmes given will be sports specific. Tailored programmes will return you to the court safely and stronger with optimised movement patterns to improve your efficiency. Hopefully you will be an even better player!
Pro Tips for Tennis Players – how to reduce your risk of injury:
· Warm-up properly: 10–15 minutes of dynamic stretching and light cardio. The goal of a warm-up is to move your muscles and joints through range, increase blood flow and prepare your body for exercise.
· Don’t skip the gym! It is important to strengthen your core and shoulders: These are key stabilisers for powerful shots.
· Stay Hydrated: Muscle cramps are common in tennis from dehydration. We should drink 2 litres of fluid per day, and more if you are sweating it out!
· Listen to Your Body: Don’t ignore early signs of pain. Come off the court and take a break if something doesn’t feel right.
Whether you're a weekend warrior or a competitive player, physiotherapy can be a game-changer – literally! A proactive approach can keep you on the court and off the treatment table.
