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Common Tennis injuries and how to solve them

Tennis And Sports Injuries

We understand that as a tennis enthusiast, you put your heart and soul into the game. This exhilarating sport demands exceptional cardiovascular endurance, as players continuously sprint and cover substantial distances across the court. The explosive movements involved in serving and returning shots rely heavily on powerful leg muscles and quick reflexes.

Additionally, tennis demands strong core stability and upper body strength to generate powerful strokes and maintain balance during rapid changes of direction. Furthermore, the repetitive nature of the sport places strain on joints and muscles, emphasizing the importance of flexibility and injury prevention. Tennis is not only a mentally challenging sport, but it also demands a well-rounded athlete who can meet the physical demands of the game and sustain peak performance throughout matches.

Expert Treatment

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Common Tennis Injuries

Here are some of the most tennis injuries we see at the Horsham Sports Injury Clinic

Tennis Elbow (Lateral Epicondylitis)

Overuse of the forearm muscles, particularly the extensor tendons, which causes inflammation and microtears in the tendons attached to the lateral epicondyle of the elbow. This is often due to repetitive gripping and swinging motions during tennis.

Shoulder Impingement

Repeated overhead motions like serving and overhead shots can lead to shoulder impingement. It occurs when the tendons of the rotator cuff and the bursa within the shoulder joint get pinched or compressed, causing inflammation and pain.

Sprained Ankle

Quick lateral movements, sudden stops, and changes in direction during tennis can lead to sprained ankles. These movements put stress on the ankle ligaments, causing them to stretch beyond their normal range, resulting in injury

Achilles Tendonitis

The repetitive nature of tennis movements, such as frequent forward and backward running and quick stops, can strain the Achilles tendon, leading to inflammation and microtears

Knee Ligament Injuries (such as ACL or MCL tears)

Sudden changes in direction, deceleration, or awkward landings during tennis can put excessive stress on the knee ligaments, leading to tears or sprains

Shin Splints

Shin splints often result from the repetitive impact of running and jumping during tennis. The muscles and tendons surrounding the shinbone become overworked and inflamed

Back Strain

Tennis involves frequent rotation and bending, which can strain the muscles and ligaments of the back. Poor posture, weak core muscles, and improper technique can also contribute to back injuries

Hamstring Strain

Quick acceleration, sudden stops, and explosive movements during tennis can strain the hamstring muscles at the back of the thigh

Calf Strain

Intense running, especially on hard surfaces, can lead to calf strains as the calf muscles are responsible for propelling the body forward during tennis

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At Home Treatment Options

Here are some at-home exercises that can help prevent tennis injuries

Shoulder External Rotation Exercise
  • Stand with your arms bent at 90 degrees and your elbows close to your sides
  • Hold a resistance band or a light dumbbell in each hand
  • Rotate your forearms outward, keeping your elbows tucked in, until your hands are at shoulder level
  • Slowly return to the starting position
  • Perform 2-3 sets of 10-15 repetitions to strengthen the rotator cuff muscles and improve shoulder stability
Ankle Circles
  • Sit on a chair with one leg lifted and extended
  • Rotate your ankle in circular motions, first clockwise and then counterclockwise
  • Perform 10-15 circles in each direction for each ankle
  • This exercise helps improve ankle flexibility and stability, reducing the risk of sprains
Calf Raises
  • Stand with your feet hip-width apart, near a wall or a stable surface for support
  • Rise up on your toes, lifting your heels off the ground
  • Slowly lower your heels back down
  • Perform 2-3 sets of 15-20 repetitions to strengthen the calf muscles and improve stability
  • Stand with your feet together and take a step forward with one leg, lowering your body until both knees are bent at 90-degree angles
  • Push back to the starting position and repeat on the other leg
  • Perform 2-3 sets of 10-12 repetitions on each leg to strengthen the quadriceps, hamstrings, and glutes, promoting better knee stability
  • Get into a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels
  • Hold this position for 30 seconds to 1 minute, engaging your core muscles
  • Perform 2-3 sets to improve core strength and stability, which can help prevent back injuries
Wrist Flexor and Extensor Stretch
  • Extend one arm in front of you with your palm facing down
  • Use your other hand to gently pull the fingers of the extended hand towards you to stretch the wrist flexors
  • Repeat the stretch with the palm facing up to target the wrist extensors
  • Hold each stretch for 15-20 seconds on each hand


Hear What Our Patients Say

“I used the Horsham Sports Injury Clinic throughout my time in Formula 1. In what is a very physically demanding sport, they ensured I was always in perfect condition every time I got in the car. I can’t thank them enough for all their hard work and continued support.”
“The exceptional team at the Horsham Sports Injury Clinic utilised a combination of cutting-edge techniques, advanced therapies, and state-of-the-art equipment to accelerate my recovery. The personalised approach they adopted ensured that every aspect of my injury was addressed.”
“Whether it’s a pre-race tune up or treatment for an injury, I can always trust the Horsham Sports Injury Clinic to deliver effective results. I first went to see them with a long-standing back issue that they sorted in no time. Sometimes it hurts, but it works, and I can’t ask for more than that.”