Tennis is an exciting sport that combines speed, endurance and strategy. Fortunately for many, it’s also a lifetime sport that can be played from a young age all the way through retirement. The benefits of tennis include improved cardiovascular health, balance and strategic thinking. But as with any physically demanding sport, players—whether beginners or pros—can suffer from injuries. Understanding the most common tennis injuries and their causes can help you prevent injuries and stay healthy. Here are the top five tennis injuries, their causes, and prevention tips.
Tennis Elbow
Tennis elbow (lateral epicondylitis) is caused by tendinitis (inflammation of the tendons) where the forearm muscles join the outer part of the elbow. It is an overuse injury affecting the tendons that are commonly used when playing tennis. The injury is usually due to overuse of the dominant arm, especially for those who use a one-handed backhand. Because overuse leads to inflammation of the tendons, it is particularly common in players with poor form or those who play frequently without adequate rest. Symptoms of tennis elbow include pain or burning on the outer part of the elbow and weak grip strength.
Prevention Tips
- Use proper racquet grip size, weight, and string tension.
- Strengthen forearm muscles and improve stroke technique.
- Take breaks to avoid overuse.
Shoulder/Rotator Cuff Injuries
Rotator cuff injuries involve the muscles and tendons that stabilize the shoulder joint. Serving and overhead shots put stress on the shoulder. Players who don’t warm up properly and those who overtrain without strengthening their shoulder muscles are particularly prone to injury. Symptoms of rotator cuff tendinitis or tears include pain, tenderness, and weakness in the shoulder. An injured player may also experience difficulty lifting the arm and even hear crackling noises while moving the shoulder.
Prevention Tips
- Stretch and warm up thoroughly before playing.
- Strengthen shoulder muscles.
- Avoid excessive serving practice.
Ankle Sprains
Ankle sprains occur when the ligaments around the ankle are stretched or torn due to sudden twists or rolls. Quick lateral movements, direction changes, and uneven surfaces increase the risk of missteps and ankle injuries. Sliding on clay courts or improper footwear may also increase the likelihood of ankle sprains. Symptoms of ankle sprains include pain, stiffness and swelling in the ankle. The ankle may also feel unstable when walking, and bruising often occurs.
Prevention Tips
- Wear supportive tennis shoes with good traction. Running shoes do not work well for tennis.
- Practice balance and agility drills.
- Strengthen ankle and calf muscles.
Wrist Injuries
Wrist injuries are common for tennis players due to the repetitive motions involved in hitting the ball. These injuries range from mild strains to tendinitis or sprains. Tendinitis refers to the inflammation of the tendons in the wrist, usually due to overuse, whereas a sprain is the stretching or tearing of the ligaments in the wrist, usually caused by sudden movements or impacts. Symptoms of wrist injuries include swelling, bruising, or tenderness around the wrist joint, pain, and possibly a clicking sound while moving the wrist.
Prevention Tips
- Use the correct racquet grip size and technique.
- Strengthen wrist and forearm muscles.
- Take breaks to avoid overuse.
Tennis/Jumper’s Knee
Tennis or jumper’s knee (patellar tendinitis) is the inflammation or injury of the patellar tendon, which connects the kneecap to the shinbone. Repeated jumping and landing, such as when serving, places strain on the knees, especially on hard surfaces. Overtraining also increases the risk of this injury. Symptoms include pain and swelling, and the affected area can feel warm to the touch.
Prevention Tips
- Stretch and warm up thoroughly before playing.
- Strengthen the quadriceps and hamstrings to support the knee.
- Take breaks to avoid overuse.
Conclusion
Remember that injury prevention requires effort and consistency. It’s important to use proper equipment, stretch, warm up and cool down, strengthen weak muscles, wear braces for support, and avoid overuse. Pay attention to your body, and if you experience any tennis injuries, talk to a doctor or physical therapist to seek proper treatment. By learning how to prevent and treat common tennis injuries, you’ll be able to enjoy the sport for years.
