Tennis injuries: a comprehensive guide to recovery and prevention

Tennis is a dynamic sport that combines agility, precision, and endurance. However, its intense physical demands can sometimes lead to injuries, from tennis elbow to ankle sprains. Proper recovery is essential to returning to the game stronger and healthier. Here’s everything you need to know about common tennis injuries and how to recover safely.

Understanding common tennis injuries

Tennis injuries often stem from repetitive movements, overuse, or sudden impacts. Here are the most frequent ones:

  • Tennis elbow (lateral epicondylitis): Caused by repetitive strain on the tendons around the elbow, often due to improper technique or overuse.
  • Rotator cuff injuries: Strains or tears in the shoulder muscles from repetitive overhead motions, affecting serves and strong shots.
  • Ankle sprains: Quick directional changes can lead to sprains, especially without proper footwear or balance.
  • Knee strain: Sudden stops and starts put stress on the knees, potentially leading to ligament injuries over time.

Steps to recover from tennis injuries

  1. Rest and immediate care
    • Rest is crucial to allow the body to heal. Avoid activities that worsen the pain.
    • Apply the RICE method (rest, ice, compression, elevation) to reduce swelling and discomfort in the initial 48 hours.
  2. Seek professional advice
    • For persistent or severe injuries, consult a medical professional for a proper diagnosis and treatment plan.
    • A physiotherapist can recommend targeted exercises to restore strength, flexibility, and function while preventing future injuries.
  3. Rehabilitation and strengthening
    • Perform rehab exercises to strengthen the muscles around the injured area. For example:
      • Strengthen forearm and wrist muscles for tennis elbow.
      • Focus on rotator cuff exercises for shoulder injuries.
      • Use balance and stability training for ankle recovery.
    • Gradually incorporate core strengthening and flexibility exercises to enhance overall performance and prevent reinjury.
  4. Gradual return to tennis
    • Start with low-intensity drills and light practice strokes, paying attention to any discomfort.
    • Gradually increase intensity while monitoring your body to ensure you’re ready for full play.

Prevention and long-term health

  • Master proper technique: Poor form can lead to strain and injuries. Refining your technique with a coach can help protect your body.
  • Use quality equipment: Supportive shoes and racquets with proper grips or vibration dampeners can reduce stress on joints and muscles.
  • Focus on mental resilience: Recovery can be frustrating, but patience is key. Celebrate progress and focus on long-term health.

Support your recovery with Fit at Home

At Fit at Home, we offer injury-friendly workouts to keep you active during recovery. From guided stretching to core strengthening exercises, our platform helps you maintain fitness without straining the injured area.

  • Customised plans: Tailored workouts based on your recovery stage.
  • Real-time feedback: Adjust your exercises safely and effectively.
  • Accessible sessions: Workouts that fit all fitness levels, helping you stay engaged and motivated.

Don’t let a tennis injury keep you off the court. With the right approach, professional support, and Fit at Home’s resources, you can recover stronger and continue enjoying the sport you love.