Injury is physical damage to the body, but it can also affect a player mentally during the recovery period. The most common tennis injuries are sprained ankle, tennis elbow, knee injury and lower back pain.
I have personally suffered several injuries as both a player and coach — including all of the above except tennis elbow, plus dislocating my right shoulder twice while doing topspin serves, with treatment ongoing for over two years. I know exactly what players go through, so here are my tips to minimise the risk of tennis injuries.
1 Stretch Before & After Playing
Most injuries in tennis happen because players do not stretch properly or skip warming up altogether. Before training or a match, jog a couple of laps around the court, then stretch for at least 5 minutes before picking up your racket.
Also do 5–8 minutes of stretching after finishing your match or training session (cool down). Make sure to stretch all lower body muscles as well as upper body muscles — many small muscle groups are used in groundstrokes and serves, and they all need to be properly warmed up.
2 Massage
Many international athletes and their teams understand how important looking after the body is — that is why they typically have a Massage Therapist on staff. Massage reduces pain, depression, anxiety and muscle tension. It also improves circulation and joint mobility, and increases body awareness.
3 Swimming
One of the most popular recovery processes among athletes is swimming. It builds endurance, muscle strength and cardiovascular fitness. Swimming raises your heart rate and oxygen supply, and moves blood through your muscles to help them recover.
4 Nutrition
A healthy diet helps a tennis player maintain constant energy levels throughout a match, resulting in better performance and more efficient recovery. Have your meal within 2 hours of training or a match, and have a snack about 30 minutes beforehand.
Carbohydrates
Pasta, potatoes, bread. Aim for 7–10 g/kg body weight per day. Gradually increase intake in the 2 days before a match.
Protein
Fish and meat. Aim for 1.2–1.4 g/kg body weight per day. Avoid crisps, fried foods, chocolate and rich sauces.
High-energy pre-match snacks:
5 Wear Appropriate Clothes & Shoes
It is important to wear comfortable, supportive tennis clothing that gives you freedom of movement. Many people underestimate the importance of proper tennis shoes, instead using regular running shoes.
Running shoes are designed for forward motion only. A tennis player has to turn quickly, move backwards, slide and suddenly stop — proper tennis shoes are built for exactly that, and also minimise the risk of spraining your ankle.
6 Avoid the Kick Serve Under Age 12
To minimise the risk of lower back and shoulder injuries, avoid the kick serve up to the age of 12. Even if you are a senior player with lower back pain, avoid the kick serve — it can aggravate your back further. Use slice or flat serves instead.
7 Rest & Sleep
Give yourself at least 1–2 days of rest after a long match to recover. Multiple studies have found that athletes who sleep an average of 9–10 hours per day perform better. Sleep reduces stress levels and helps players be more alert when learning new techniques.