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How to Prevent 4 Common Tennis Injuries

Because it’s not a contact sport, we don’t always think of tennis as a high-risk game. But tennis is a fast-paced activity and players can sustain a number of injuries, especially on hard surface courts. Here are the four most common tennis injuries.

  1. Tennis Elbow

What is tennis elbow?

Tennis elbow is an overuse injury to the tendons and muscles around your outer elbow, usually because of repeated bending of the wrist (as when using a tennis racket). This condition happens to athletes and nonathletes alike, but it’s most common in tennis players and other racket-sport athletes.

If you suffer from tennis elbow, one or more tendons around the joint may become inflamed, resulting in pain and sometimes a burning sensation. Continuing to practice and compete can aggravate the condition and increase pain.

Learn more about the sports injuries and conditions treated at UPMC Sports Medicine or call 1-855-93-SPORT.

Treating tennis elbow

The most important treatment for tennis elbow is resting the joint. Icing the elbow also can help reduce inflammation. Regular stretching and strengthening through physical therapy can help to improve the condition and prevent re-injury.

Preventing tennis elbow

Always warm up and cool down before and after playing tennis. Wear a supportive brace while playing to reduce your risk of developing tennis elbow.

Make sure your racket is strung properly and that your grip technique is correct. Racket strings that are too tight or gripping the racquet too tightly can increase your risk of developing tennis elbow.

  1. Stress Fractures

What is a stress fracture?

A stress fracture is a small crack in a bone, which can result from repetitive movements or overuse. Running and jumping repeatedly while playing tennis can put stress on the bones, resulting in fractures in the foot, leg, or lower back.

These fractures may cause pain and swelling that comes on slowly and gets worse over time.

Court surfaces and stress fractures

Hard tennis courts are primarily made of asphalt or concrete with an acrylic sealant, resulting in a much greater impact on your body. Each time you land on harder court surfaces increases the risk of stress fractures.

Clay and grass courts are much softer, which reduces stress on your bones. Alternatively, the slippery nature of these courts can lead to muscle strains or sprains, especially when sliding goes too far or you haven’t properly incorporated flexibility work into your overall training program.

Treating stress fractures

The best treatment for a stress injury is rest which limits aggravation, gives the bone time to heal, and prevents further damage. More serious fractures may require immobilization by way of a brace or boot. Once the fracture has started to heal, physical therapy can help to strengthen the bone and surrounding tissue.

Preventing stress fractures

Make sure to warm up and stretch before playing. Take rest breaks and don’t increase the intensity of your training all at once. Alternating tennis and other high-impact activities with low-impact activities like biking or swimming can also help prevent stress fractures.

  1. Ankle Sprains

What is a sprained ankle?

A sprained ankle involves a ligament in the ankle stretching too far or, in serious cases, tearing. Falling or landing awkwardly on your ankle, changing direction too quickly, and walking or running on uneven ground can cause an ankle sprain.

Court surfaces and sprained ankles

An ankle sprain can happen on any court surface because of the multidirectional nature of playing tennis. Frequent running and jumping also can increase your risk of landing incorrectly and turning your ankle. Clay courts can pose a greater risk for an ankle sprain. Because the clay surface is softer, the side of your foot can dig into it more easily, resulting in a turned ankle.

Treating sprained ankles

Sprained ankles usually heal over time with rest, immobilization, ice, and, in some cases, taking anti-inflammatory medicine. Because sprains can range from mild to severe, you should seek medical attention if you injure your ankle to make sure it’s treated correctly.

Preventing sprained ankles

Supportive footwear and ankle supports can reduce the risk of a sprain. Try to avoid uneven surfaces when playing tennis, and always warm up and cool down before and after physical activity.

  1. Shoulder Injuries in Tennis

What shoulder injuries can occur when playing tennis?

Some tennis moves, like the overhead “slam” and the serve, can result in rotator cuff tendinitis. These movements place pressure on the tendons in the shoulder, causing inflammation, pain, swelling, and restricted motion.

A tennis player also may experience impingement syndrome, which occurs when tendons become trapped in your shoulder as a result of rotator cuff tendonitis. This condition causes pain when you reach above your head or behind your back.

Treating shoulder injuries

As with other overuse injuries, these injuries heal best with rest. Avoid movements that put pressure on your shoulder. Ice, anti-inflammatory medicines, and physical therapy may also help to ease pain.

Preventing shoulder injuries

Get plenty of rest between physical activities, and alternate tennis sessions with other kinds of activity. Talk to a physical therapist or athletic trainer about specific stretches and exercises that may help strengthen your shoulder and prevent injury.

With these tips, you can prevent falling victim to the most common tennis injuries while getting in a healthy workout. For more information on preventing these and other injuries, talk to your doctor. If you don’t have a doctor, find one at UPMC.