The Australian Open has just wrapped up, and if you’ve been inspired to pick up a racquet and hit the court, you’re not alone! Every year, we see a surge in people playing tennis, whether for fun, fitness, or competition. Tennis is a fantastic way to stay active, improve coordination, and build endurance.
Like any sport, tennis places certain demands on the body, particularly with its fast-paced movements and repetitive strokes. The good news? With a little preparation, strength training, and smart recovery strategies, you can keep playing at your best while minimising the risk of injury.
Here are three of the most common tennis-related injuries and how to stay strong, mobile, and injury-free on the court.
Tennis elbow is not just for the pros! It happens when the forearm muscles are overused, leading to discomfort on the outside of the elbow. This is often due to repetitive gripping and swinging, especially if technique or grip size isn’t quite right, or if you have suddenly increased or training and/or playing load.
✅ Strengthen and stretch your forearm muscles with simple exercises.
✅ Use a proper grip size and avoid gripping too tightly.
✅ Maintain a neutral wrist position when holding the racquet.
✅ Take regular breaks to avoid overloading the tendons.
✅ A tennis elbow brace can help provide extra support if needed.
Tennis involves quick footwork, rapid direction changes, and sudden stops—all great for agility but also a test for your ankles! A strong and stable ankle helps you move efficiently and confidently while reducing the chance of rolling your ankle.
✅ Strengthen ankle-supporting muscles with exercises like calf raises and balance drills.
✅ Wear well-fitted tennis shoes with good ankle support.
✅ Focus on proper footwork and controlled movement on the court.
✅ If you’ve had previous ankle sprains, taping or bracing can provide extra stability.
Tennis requires a lot of overhead motion, especially when serving and smashing. Keeping your shoulders strong and mobile ensures you can play without discomfort and generate power in your shots.
✅ Strengthen your rotator cuff with resistance band exercises.
✅ Work on mobility and flexibility to maintain a full range of motion.
✅ Focus on proper serving and hitting technique to reduce strain.
✅ Gradually build up playing time—especially if you’re new to the sport!
Tennis is an incredible way to stay fit, have fun, and challenge yourself. By building strength, improving mobility, and focusing on good movement patterns, you can play at your best while reducing the likelihood of injury.
If you’re keen to start playing—or want to fine-tune your technique and injury prevention—our expert physiotherapists at The Healthy Body Company can help. Whether you need a pre-season screening, strength program, or injury advice, we’re here to keep you moving and enjoying the game.
📅 Book an appointment today and play with confidence!