With Wimbledon coming up, it is the time of year when many people start thinking about getting back on court. Some have played regularly for years, while others may be tempted to pick up a racket again after a long break.
Tennis is a brilliant sport for staying active. It helps with fitness, coordination, balance and mobility, and it has the added benefit of being sociable. But it is also a sport that asks quite a lot of the body. Even a friendly doubles match can involve twisting, reaching, lunging, stopping suddenly and changing direction quickly.
For players over 50, the issue is rarely age itself. More often, injuries happen when the body is asked to do more than it is currently ready for. That might mean playing three times in a week after months away from the court, going straight into a match without warming up properly, or carrying on with a niggle that has been quietly building for a while.
At The Physio Therapy Centre in Haywards Heath, we often see people who have developed tennis-related aches and pains just as they are trying to become more active. The good news is that many of these problems can be improved, and often prevented, with the right preparation and early advice.
Why tennis can lead to injuries
Tennis is a stop-start sport. Unlike steady walking or cycling, it involves short bursts of effort followed by quick recovery. You might be moving gently one second, then suddenly sprinting forward, stretching wide for a ball, or rotating hard through your back and shoulder to serve.
That variation is part of what makes tennis enjoyable, but it also means your muscles, tendons and joints need to cope with sudden changes in load.
As we get older, we may naturally lose some strength, flexibility and balance unless we work to maintain them. Old injuries can also leave certain areas more vulnerable. A previously troublesome knee, a stiff lower back, or a shoulder that has never quite felt right can all become irritated when tennis intensity increases.
This does not mean tennis is unsafe. Far from it. It simply means that a little preparation makes a big difference.
The injuries we commonly see
One of the best-known tennis problems is tennis elbow. This usually causes pain on the outside of the elbow and can make gripping, lifting or hitting a backhand uncomfortable. It is often related to the tendons around the elbow being overloaded, particularly if someone has suddenly increased how much they are playing.
Shoulder pain is also common, especially with serving and overhead shots. The shoulder has to generate power while also staying controlled, and if the muscles around the shoulder blade and rotator cuff are not working well, pain can gradually develop.
Lower limb injuries are also frequent. The calf and Achilles tendon work hard when pushing off, stopping and changing direction. Sometimes this starts as a feeling of tightness after playing, but it can progress into pain or stiffness, especially first thing in the morning. Knees can also become irritated by lunging, twisting and repeated impact, particularly if there is already some underlying wear and tear.
Lower back pain can be another issue, especially with serving, reaching and repeated rotation. Often, the back is not the only problem. Stiff hips, reduced core strength or limited mobility elsewhere can all mean the lower back ends up taking more strain than it should.
A good warm-up is worth the effort
One of the simplest ways to reduce injury risk is to give your body time to prepare before you play.
A good warm-up does not need to be complicated. The aim is to gradually increase your heart rate, loosen your joints and prepare your muscles for the movements tennis requires. A few minutes of brisk walking or gentle jogging, some side-stepping, easy lunges and gentle arm movements can make a real difference before you start hitting harder.
It is also sensible to build up your shots gradually. Start with gentle rallies before going into full-power serves or competitive points. Going straight from the car to match pace is where problems often begin.
Do not increase too quickly
Many injuries happen not because someone plays tennis, but because they do too much too soon.
If you have not played much over the winter, your body may need time to adjust. A long match, followed by another game two days later, and then a tournament at the weekend can be a big jump in load.
A more sensible approach is to increase gradually. Shorter sessions at first, rest days between games, and a steady return to match play can help your muscles and tendons adapt.
This is particularly important if you have had a previous injury or if you are returning after a period of illness, reduced activity or time away from sport.
Strength helps you stay on court
Tennis is not just about technique. Strength plays a big part in how well your body copes.
For example, stronger calf muscles can help protect the Achilles tendon. Stronger hips and thighs can support the knees. Better shoulder and upper back strength can reduce the strain of serving. Good trunk control can help the lower back manage rotation and reaching.
This does not mean you need an intense gym routine. Often, a simple and consistent exercise programme is enough. The key is choosing the right exercises for your body and your level of tennis.
When to get help
A mild ache after playing is not unusual, especially if you have increased your activity. But pain that keeps returning, lasts for several days, affects your walking, grip or sleep, or changes the way you move should not be ignored.
The earlier a problem is assessed, the easier it often is to deal with. Waiting until you can no longer play usually means recovery takes longer.
At The Physio Therapy Centre in Haywards Heath, our physiotherapists and sports therapists can assess what is causing your symptoms and help you return to tennis safely. Treatment may include hands-on therapy, rehabilitation exercises, strengthening advice, warm-up guidance and a plan for building your activity back up.
Keep enjoying your tennis
Tennis can be a fantastic sport in your 50s, 60s, 70s and beyond. It keeps you moving, challenges your balance and coordination, and can be a great way to stay socially active too.
The key is to play smart. Warm up properly, build up gradually, stay strong, and listen to the early signs that your body may need a bit of help.
If tennis is causing elbow, shoulder, knee, calf, Achilles or back pain, we can help you understand the problem and get you moving comfortably again.
If tennis is causing elbow, shoulder, knee, calf, Achilles or back pain, we can help you understand the problem and get moving comfortably again. Call 01444 450162, book online, or request a free discovery session to find out how we can help.
