Tennis - Game. Set. Health!

Tennis is an incredible sport for both fitness and fun!

As the grass courts of Wimbledon start to take centre stage, tennis enthusiasts around the world (like me!) love the buzz of the season. Whether you’re playing competitively or just enjoying weekend matches with friends at St Clement’s, the Caesarean or Les Mielles staying injury-free is key to making the most of your game. Tennis - like any sport - comes with its own set of common physical challenges, but there are ways you can get ahead of the game.

Top Tips for Preventing the Most Common Tennis Injuries

Tennis is a fast-paced, high-impact sport that demands quick reflexes, rotational power, and repetitive movements. These demands often lead to overuse injuries or strain-related issues. Whether you're a seasoned competitor or just hitting the courts for fun, staying injury-free is key to keeping your game strong.

🎾 Tennis Elbow (Lateral Epicondylitis) – The dreaded ache that makes gripping your racket feel like lifting a brick. It happens when the tendons in your elbow get irritated from repetitive swings. The fix? Strengthen those forearms! Try wrist curls and reverse wrist curls with light dumbbells and forearm stretches using a resistance band, and - this one's key- make sure your racket grip isn't too small and your grip on the racket isn’t too tight.

🏋️ Rotator Cuff Injuries – Your shoulder works hard out there, whipping serves and smashes like a pro, but too much strain can lead to painful injuries or even tears. Keep it strong with resistance band exercises and shoulder workouts and scapular push-ups to build stability. Oh, and never, ever skip the warm-up. Your future self will thank you.

💥 Hip Wear and Tear – Every Monday evening, I step onto the court, ready for another competitive match. However, because of age (and I’d like to think years of explosive lunges and rapid pivots), my hips have started feeling the strain. Tennis isn’t just a test of skill - it’s a challenge for the body to keep up, and hip wear and tear is one of the silent struggles many players face. Hip mobility is key to staying in the game. Strengthening glutes and hip flexors with deep lunges, while prioritising recovery with daily stretching has made all the difference for me.

✋ Wrist Strain – Your wrist is the final link between your body and the racket, making it vulnerable to overuse injuries like sprains or tendinitis. Repetitive motions, (especially topspin strokes), improper grip size, and excessive training can lead to pain and inflammation. To prevent wrist strain, focus on strengthening the muscles around your wrist with targeted exercises, maintain proper technique (especially on backhands), and ensure your racket grip and string tension suit your playing style. Rest and recovery are just as important - listen to your body and don’t push through pain.

🦵 Knee Tendonitis - If your knees are feeling creakier than a wooden floor, you might be overdoing the jumps and sprints. The quick stops and starts, along with lateral movements, often lead to knee issues like patellar tendinitis. Strengthen those quads and hamstrings with lunges, squats and lateral band walks and invest in some solid footwear with good shock absorption. Your knees deserve a little VIP treatment!

🤕 Sprained Ankles - The dreaded twist that has sidelined many a pro player mid-match. Quick lateral movements make tennis a prime culprit for ankle injuries, but balance drills and ankle-strengthening exercises can keep you nimble on your feet. Oh, and don't forget to land softly when moving!

🩹 Lower Back Pain & Stress Fractures – All those pivots and powerful strokes, quick stops and starts can strain your lower back over time. To counteract that, build up a solid core with planks, bird-dogs and gentle back stretches. Finally, it’s also worth mixing in some low-impact cross-training, like swimming or cycling, to give your back a little break.

What are the Tennis Fitness Essentials?

The specific exercises above help address different injuries, but there are also some tennis essentials that will keep you fit as a fiddle, ready to maximise your tennis performance.

·       Core exercises - planks, bird-dogs, and Russian twists strengthen stability and protect the spine, while medicine ball rotational throws enhance dynamic power.

·       Lower body conditioning - lunges, squats, and lateral band walks support knee and hip health, and agility drills like ladder runs improve footwork.

·       Recovery - to prevent injuries and aid recovery, dynamic stretching before play and static stretching afterward are crucial, alongside foam rolling or massage to release muscle tension.

Incorporating these fundamentals into your routine ensures overall fitness and resilience on the court!

Need Extra Help?

At Orchard Chiropractic we are trained to assess the musculoskeletal system and optimise function through non-invasive techniques. For tennis players, this can mean:

• Spinal and Joint Adjustments: Improve range of motion, reduce nerve interference, and alleviate pain - especially in the lower back, shoulders, and neck.

• Soft Tissue Therapy: Targeting tight or inflamed muscles, tendons, and ligaments to accelerate healing and prevent re-injury.

• Biomechanical Assessments: Evaluating posture and movement patterns to correct form, which reduces wear and tear on joints.

• Recovery Support: Helping manage chronic pain or old injuries that flare up during the tennis season.

Serve Your Best Season Yet!

As Wimbledon kicks off and the tennis season heats up, make sure you’re not just playing hard, but playing smart. Your body (and your backhand) will thank you.  In the meantime, I’ve got my hopes on Jack Draper to win Wimbledon – who are you backing?

Charles Robottom