Top Tips to Prevent Injuries on the Tennis Court

Tennis is a great way to stay active, improve your skills and have fun, whether you're playing socially or competing. But just like with any sport, there's always a risk of injury if you’re not careful. And why wait for trouble to strike when you can nip it in the bud? While most tennis injuries are not serious, even minor issues can build up over time. Knowing how to prevent them can help you stay injury-free, play more often and enjoy the game without any unwanted setbacks.

Invest in the Right Racquet 

Choosing the right racquet matters more than you might think. It’s not just another piece of gear; the racquet you pick can affect your game, your comfort, and even whether you end up with aches or injuries. 

If you’re a beginner, a larger racquet head usually helps. It gives you a larger sweet spot, making it easier to connect with the ball and boost your confidence on the court. On the other hand, if you’re more experienced, a smaller, lighter racquet offers better control and manoeuvrability. However, you should avoid choosing a heavy racquet if your build or technique isn’t right, as it can cause strain, especially on your arm and shoulder.

If you’re on the hunt for a standout brand that combines performance with player care, consider the innovative Volkl tennis racquets. Volkl has earned a reputation for quality and innovation, focusing on keeping players comfortable and injury-free while delivering excellent performance. What sets Volkl apart is their cutting-edge “Red Cell” technology, a clever mix of cell-like structures and special materials that improve flexibility, durability, and forgiveness in their racquets. This means the racquet absorbs shocks better, reducing the harsh vibrations that can cause arm, wrist or shoulder pain.

One of the best things about Volkl tennis racquets is their unique vibration-dampening system. Unlike some other brands, Volkl prioritises player wellbeing by minimising strain through smart design. If you’ve ever felt that annoying buzzing or twinge after a long rally, a Volkl racquet could be just what you need to keep playing comfortably.

So, whether you’re smashing serves or returning tricky shots, investing in a Volkl tennis racket means you get a perfect blend of power, precision and arm-friendly comfort. It’s a choice your body and game will thank you for.

Warm Up Properly

Warming up properly is another way to prevent tennis injuries, yet many recreational players still skip this step. It might feel boring, but getting your body ready before a match makes a big difference. A proper warm-up gets your blood flowing, wakes up your muscles and preps key areas of your body for movement and impact. This helps lower the risk of pulling or straining muscles and tendons, especially during intense sessions. Try a mix of jumping rope, light jogging, lunges, shuttle runs, or shadow swings to get your heart pumping and your body ready for action.

Strengthen Key Muscle Groups

Strengthening key muscle groups is a smart way to avoid tennis injuries. Tennis puts a lot of stress on your legs, shoulders and hips, especially with all the quick movements and changes in direction. Building strength in these areas helps your body handle that pressure. You can try shoulder exercises like overhead presses and lateral raises, and work your legs with squats, lunges, deadlifts, and calf raises. Stronger muscles give you more support and control during matches, helping you stay steady and reducing the risk of strain or fatigue.

Use Tennis-Specific Footwear

Wearing the right tennis shoes can go a long way in preventing injuries. A good pair of tennis-specific sneakers will give you the grip, support and cushioning your feet need during quick movements and changes in direction. This can help reduce strain on your knees and ankles, which are often affected by repetitive play. Make sure your shoes fit well and feel comfortable throughout the match. Don’t forget about your socks either. Choose tennis socks that offer padding, arch support and moisture-wicking fabric to keep your feet dry and reduce friction. 

Learn Proper Tennis Technique

Learning proper tennis technique is one of the best ways to prevent injuries. Jerky movements and poor form can put extra stress on your joints and tendons, especially during shots like the serve. Try to stay relaxed and smooth in your movements to avoid strain. When serving, avoid arching your back and keep your weight towards your toes. Bend your knees and elbows to reduce pressure on your body. If you feel any pain or discomfort, stop playing and rest. Playing with good technique can help you stay safe and injury-free.

Don’t Skip Cooldowns and Stretching

Lastly, don’t skip cooldowns and stretching after your match. It might be tempting to pack up and leave once you’re done playing, but a proper cooldown helps your body recover and reduces muscle soreness. Gentle movement like light jogging or walking, followed by stretching, can help release tension in your muscles and joints. Focus on the areas that work hardest during tennis, like your legs, shoulders and back. This helps improve flexibility and lowers the risk of injury over time.