Don’t Get Served: Preventing Tennis Injuries

Tennis is enjoyed by millions of competitive and recreational players around the world. And not unlike any other sport injuries can and do occur.

The demands on a competitive tennis player from a high number of tournaments may lead to overuse injuries, such as “tennis elbow” or stress fractures. For non-competitive tennis players, improper or inadequate physical and technique training may be the cause of overuse injuries.

What types of injuries are most common in tennis?

Two-thirds of tennis injuries are due to overuse and the other one-third is due to a traumatic injury or acute event. These overuse injuries most often affect the shoulders, wrists, and elbows. Although overuse injuries make up a large proportion of tennis injuries, the good news is that such injuries can be prevented with some changes to technique and training routines.

What are common injuries and treatments?

Tennis Elbow

The injury most heard about is “tennis elbow,” which is an overuse of the muscles that extend the wrist or bend it backwards. It is also the muscle most used when the tennis ball impacts the racquet.

Proper strengthening of this muscle and other muscles around it, along with a regular warm-up routine, will help decrease the likelihood of experiencing tennis elbow. Paying attention to technical components such as grip size and proper technique can also help prevent this condition.

Shoulder Injuries

Shoulder overuse injuries are usually due to poor conditioning and strength of the rotator cuff muscles. The rotator cuff helps to position the shoulder properly in the shoulder socket. When it is fatigued or weak, there is some increased “play” of the ball in the socket, irritating the tissues. The tendon or the bursa can become inflamed and hurt. This usually produces pain with overhead motions such as serving. If the pain persists, it can interfere with sleep and other daily activities.

Proper rotator cuff and scapular (shoulder blade) strengthening and conditioning can reduce the likelihood of sustaining a rotator cuff injury.

Stress Fractures

20% of junior players suffer stress fractures, compared to just 7.5 % of professional players. Stress fractures are the result of increasing training too rapidly. When the muscles tire, more stress is placed on the bone. If this occurs too quickly, the bone cannot adjust rapidly enough to accommodate the stress and it breaks. These “breaks” are usually cracks in the bone that cause pain rather than an actual break or displacement of the bone. Stress fractures can occur in the leg (tibia or fibula) or in the foot (the navicular or the metatarsals).

These injuries are preventable with proper strength and endurance training prior to extensive tennis playing. Appropriate footwear is also critical to preventing stress fractures.

Muscle Strains

Muscle strains usually occur from quick, sudden moves. A good warm-up can help diminish the risk muscle strains. Proper stretching should be slow and deliberate. The best stretches are moving stretches, such as swinging your leg as far forward and backward or swinging your arms in circles and across your body. Proper stretching should last at least five minutes.

What else can be done to prevent injuries?

Warm-up and stretch

A proper warm-up is essential to avoiding an injury, no matter what the sport. The warm-up should include a slow jog, jumping jacks, or riding a bike at low intensity. A warm-up will also improve the effectiveness of training and improve athletic performance.

Cool-down and stretch

After a tennis session, players need to take the time to properly cool-down and stretch. This helps sustain muscles and keep them flexible, which are both important parts of avoiding injuries.

Core stability exercises

Strengthening muscles through a variety of core and flexibility exercises can help prevent many types of chronic and overuse injuries. Exercises like planks and ball stabilization can help strengthen the core.

Proper nutrition and hydration

Nutrition aids recovery from tennis by replenishing glycogen stores and by providing necessary protein. The ‘Australian Dietary Guidelines’ provide a simple, scientific, balanced and sustainable approach to adjusting your eating for optimal health and function on the court.

By far the most frequent ailment suffered by tennis players is dehydration, and for good reason. A large percentage of tennis sessions or competitions happen under the bright glare of the sun, where a lack of proper hydration can turn a healthy athlete into a floundering vegetable in a matter of minutes. This is not complicated. To combat dehydration, hydrate. It sounds easy, but it’s amazing how many tennis players, both social and competitive forget to drink enough water before and after spending time on the court.

Listen to your body

Your body will let you know if something is wrong. Pushing through an injury can often lead to a worse outcome and more time off the court. Have niggles and injuries assessed and managed by one of our physiotherapists. We can prescribe an appropriate strengthening and flexibility program including theraband exercises and weight training, and can assist training modifications to get you back onto the court quicker without aggravating any injury concerns.

For more information regarding injury prevention or to arrange an assessment aimed to correct any predisposing biomechanical risks contact one of the physiotherapists at Jubilee Sports Physiotherapy.

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I came to Jubilee Sports Physio for help on how to exersise and get fit without injuring myself constantly.During my initial consultation Michael said, I was standing wrong, sitting wrong and exersises I did were not suitable for my body.After four sessions, 15 minutes of daily exercises in between and I can go on hikes, lift weights and feel many years younger.I now have the life I want and very grateful to Jubilee Sports Physio, for their professionalism from booking, greeting and being able to do all I want physically.I highly recommend Jubilee Sports
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I would like to express my sincere appreciation for the exceptional care provided by Michael and James for attending to my son, both before and after his shoulder reconstruction. Michael and James' combination of kindness and professionalism played an important role in helping my son navigate through what was his first significant life challenge.They both demonstrated an unwavering commitment to my son's well-being, providing not only expert physiotherapy but also a level of compassionate support that went above and beyond.Thank you Jubilee team for your outstanding commitment to patient care. It's reassuring to know that professionals like Michael and James are dedicated to not just addressing physical challenges but also fostering a supportive and empathetic environment for individuals facing health setbacks. The receptions ladies were kind and helpful too.
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Over a period of 4 years my husband and I have had the expertise and professionalism of Michael Gabriel and staff at Jubilee Sports Physiotherapy Each of our ageing conditions required commitment to exercises to improve. When the conditions were clearly explained we gained confidence and understanding of realistic outcomes. We feel very fortunate for all of our treatments..and highly recommend Michael and staff.
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The whole Jubilee team is fantastic. They are professional, knowledgeable and have always gotten me back playing football as quick as possible!
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The team at Jubilee have been looking after me for over 15 years. Specially Michael with the help of Kieran. They have rehabbed me through 4 major surgeries as well as long standing injuries. It is because of these guys, I am able to still be involved in the game I love, stretching my career out as long as possible. In addition, my whole family is part of the Jubilee family
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I have relied on Michael Gabriel for my physiotherapy needs for a number of years now. His professional work has allowed me to continue to chase the love I have for outdoors recreation.
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I have been a patient of Jubilee Sports Physio for many years, being treated for various injuries & chronic conditions. Michael’s diagnostic skills are excellent. I can highly recommend this practice for their care, proficiency & friendliness.
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Micheal has helped over the years to heal and help with my injuries.. The entire team gives a five star help. I can’t praise them enough…Thank you so much
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Michael has treated me on a number of occasions. He is very professional and very easy to talk to. He obviously knows his stuff and never fails to set you on the right path with his treatments
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"I have been going to Jubilee Physiotherapy for many years.Very professional from the receptionists to the principal Physioswith lots of experience and straight to the point thatsave time and money"
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I have been attending Jubilee physio, on and off, for many years.In fact three generations of my family are presently receiving treatment there. I have had several of the physiotherapist at Jubilee work on different problems and have found them all to be professional, knowledgeable and very caring in their treatment.
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The the treatment I received for injury was first class. Caring, knowledgeable and highly professional. The electronic home exercising provided to me showed me the required exercises so I was not let to a piece of papers directing me. Loved the app. This physio is the best I have used. Highly recommended.
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01:29 01 Jul 23
I have attended Jubilee Physiotherapy for many years and have always had a positive experience. The staff are professional and knowledgeable. I always feel comfortable and safe in their care.My therapist, Samuel Leslie, knew exactly how to treat my new neck issue. As a result, I have made a very good recovery.
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The guys at Jubilee are amazing! Been going for a couple years and each time I’ve had a great experience. Massive shout out and thanks to our team Physio Sam for helping me with my rehab and recovery. He’s helped improve my overall game and has made me stronger than before. He’s a legend. Would highly recommend, overall fantastic experience!
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