Published on: 18-Sep-2019
Injury risk is a reality of any sport, and tennis is no different. More than 41 percent of elite tennis players lose time from play and practice due to injuries related to the sport. Adolescent tennis players are at greater risk of injury when there has been a previous injury sustained.5,6 Overall, two-thirds of tennis injuries are caused by overuse.
For tennis players, incorporating a few simple exercises into their daily routines can help decrease the risk of injury in tennis and help resolve aches and pains experienced on the court. Listed below are a few suggestions of important exercises for tennis players:
A strong core (the inner abdominal muscles that support your spine) plays a valuable role for tennis players, as the core helps generate power and stability while playing tennis. Research also shows that a strong core can decrease the risk of shoulder pain in tennis players.
Stiffness in the back of the shoulder is a common adaptation seen in the dominant arm in tennis players. This leads to decreased ability to reach across the body and rotate the arm inward. Studies have shown that posterior shoulder stiffness can lead to shoulder inflammation and injury.
Due to the repetitive motions required in tennis, the hip musculature can get tight and place increased strain on the back, hips and knees. This is a great stretch to keep the hips loose and decrease strain on the back.
This exercise is essential for stabilizing the shoulder with overhead activity. If the rotator cuff muscles of the shoulder are weak, there may be an increased risk for shoulder pain in tennis players. These muscles are often weak in athletes with current or a previous history of shoulder pain.
Strength and power in the legs and trunk are key for force development during tennis. The lower body and trunk has been shown to contribute 51-55 percent of the force delivered to the hand during tennis.
Should pain or injury occur while on or off the court, schedule a free assessment at a nearby Athletico clinic so our experts can provide recommendations for treatment.