By Robert K. Yarbrough, M.D., Resurgens Orthopaedics
Whether competitive matches or social doubles, tennis offers a great mix of exercise, camaraderie, and mental challenge. But as an orthopedic surgeon specializing in hip and knee conditions, I know just how much stress the sport can place on our bodies. Sudden stops, explosive starts, and quick changes in direction can cause significant damage to joints and can result in severe ligament injuries.
The good news is that, with the right habits, players can stay healthy and keep enjoying the sport for years. Here are my tips for reducing the risk of injury.
The Joints That Take the Most Stress
Everyone’s heard of tennis elbow, but when tennis players visit my office, it’s most often for issues with their knees or hips. These joints do the heavy lifting during almost every aspect of the game, from lunges and lateral movement to powerful serves and volleys. Every time you sprint to reach a drop shot or plant your foot to change direction, the knees are absorbing force while the hips are stabilizing your body and generating power.
Over time, this type of repetitive stress can lead to several common issues, including:
- Patellofemoral pain, which is pain around the kneecap. Often called “runner’s knee,” it is caused by repetitive bending and loading.
- Meniscus tears, which are often triggered by twisting movements while the foot is planted.
- Hip bursitis or IT band tendonitis, which can develop from repeated lateral movement.
- Cartilage damage in the knee or hip. This is particularly common among players who have had prior injuries.
The more stress you place on your joints, the more likely you are to see symptoms of these issues or others like them. These problems can develop gradually or appear suddenly, so it’s important to listen to your body and recognize when to take a little time off from the court. Otherwise, you could risk the sort of injury that sidelines you for a significant stretch.
The Most Common Cause of Tennis Injuries
The most common cause of injury in tennis and most other physical activity is simply too much too quickly.
This happens when players push through warning signs like aches and pains. By doing so, they’re not giving their bodies time to recover. A minor muscle strain can often heal on its own if it’s allowed to rest, for example. But it can also develop into a much more serious injury if the athlete ignores the pain and continues to play at 100 percent.
However, other conditions — like arthritis — don’t necessarily get better even with recovery time. If pain worsens during activity or persists after playing, it’s a warning sign you shouldn’t ignore. If you’re experiencing this kind of pain, consider:
- Temporarily reducing playing time
- Adding mobility or stretching work
- Cross training with lower-impact activities
- Changing footwear and/or court surface
An orthopedic evaluation can identify the source of your pain early and create a treatment plan that will keep you on the court.
Strength Training for Injury Prevention
A common misconception among tennis players is that playing the sport itself is enough conditioning. But in reality, strength training is essential for protecting the joints. It helps keep the joints lubricated, strengthen tendons and ligaments, and develop key stabilizing muscles that help prevent injury.
For tennis players, strong glutes, hips, and core muscles are essential for meeting the sport’s demand for quick movements. Helpful exercises include:
- Squats and lunges
- Glute bridges
- Side-lying leg raises
- Core stability exercises
Just two strength sessions per week can significantly reduce injury risk, improve performance on the court, and help keep you playing for a long time.
The Goal is Longevity
In orthopedics, the objective isn’t just to treat injuries. It’s to help athletes stay active in the sports they love. With smart training, strength work, and attention to early symptoms, you’ll be able to spend more time on the courts.
Even if you’re a casual player who only gets out a few times a year, you’re still an athlete. Taking your health and fitness seriously off the court will make sure you’re ready when you do get out to play.
If you’re looking for ways to extend your time on the courts, schedule a consultation at Resurgens today!
