How to Avoid Tennis-Related Injuries: 5 Injury Prevention Tips

Without proper preparation, you can injure yourself fairly quickly when playing tennis. Here is a list of common tennis injuries:

1. 1. Tennis elbow. Tennis elbow, or lateral epicondylitis, is a type of tendonitis that impacts the forearm muscles on the outside of the elbow. Repetitive wrist and arm movements are the main cause of this tendon inflammation, which causes elbow pain, weakened arm muscles, and upper arm pain. Tennis elbow is an overuse injury that can afflict any individual who performs repetitive activities with their arm, elbow, and wrist.
2. 2. Jumper’s knee. Jumper’s knee, also known as patellar tendinitis, is an inflammation of the tendon that connects the kneecap to the shin. Over time, the strenuous movements of tennis can weaken or strain the patellar tendon resulting in pain and swelling, and difficulty jumping, kneeling, or using the stairs.
3. 3. Rotator cuff tear. Tennis players are particularly vulnerable to shoulder injuries, like tears and sprains. Injuries to the rotator cuff can occur from overuse, or directly through injury. Rotator cuff tears are painful, and can cause weakness or tenderness in the affected area, as well as difficulty lifting the arm.
4. 4. Ankle sprains. Tennis requires rigorous movement in all directions of the court. The sudden stopping, pivoting, and sliding places tennis players at risk for ankle sprains, which cause stiffness and swelling, and difficulty moving with speed and stability.
5. 5. Stress fractures. Stress fractures are small cracks in the bones of your body that occur from excessive training and inadequate gear. Stress fractures commonly affect your lower back and feet, and can lead to debilitating leg and back pain, if left unaddressed.
6. 6. Muscle strains. Playing sports places every muscle group in the body at risk of injury, especially the groin and calf muscles. During vigorous activity, our muscles frequently lengthen and contract. When your body weight applies pressure to your lengthened muscle, it can cause muscle strain, which can lead to inflammation and bleeding.

Here are five tips to help you prevent tennis injuries:

1. 1. Use the right gear. Using the right equipment when you play tennis can greatly reduce your chances of injury. For instance, wearing the right shoes can help prevent knee and ankle injuries. Your tennis shoes should fit correctly, support your arches and ankles, and suit the court surface you’re playing on. Hard court tennis shoes have more durable outsoles, while clay court tennis shoes have better traction. To help prevent tennis elbow or wrist strains, use the correct grip size for your tennis racket, and string your tennis racket at a lower string tension to lessen the load and shock on your elbow whenever you make contact with the tennis ball.
2. 2. Take breaks. Take breaks frequently to avoid constant repetitive movements and help prevent overuse injuries. This recovery time prevents overexertion and reduces the likelihood of tennis elbow, rotator cuff-related injuries, and muscle strains.
3. 3. Exercise. Tennis is a sport that requires full-body support. Injury prevention is more effective when you exercise your full body. For example, exercising the area around your rotator cuff muscles can help build strength and support, increasing your range of motion, making it less likely to tear during vigorous play.
4. 4. Warm-up and practice. A dynamic stretching routine and proper cool-down stretches are essential to preventing tennis elbow, and other sports injuries. A warm-up routine that incorporates stretching and practicing tennis strokes can help solidify your technique and prepare your body for the game. Create a warm-up routine that you can comfortably perform before each training session or match to prevent injury.
5. 5. Use reinforcements. Medical tools like a knee brace or ankle brace can reinforce stability and support to your vulnerable joints when you begin experiencing pain. Along with physical therapy, these supports can help prevent further detrimental injury.

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