Tennis Warm-Up & Injury Prevention
Nothing derails an improving player like an injury that keeps them off the court for weeks. The good news is that the most common tennis injuries are largely preventable with a proper warm-up and a handful of sensible habits. (This is general guidance, not medical advice — see a physio for any persistent pain.)
Warm up dynamically, not with static stretches
Cold static stretching before you play does little and can even hurt. Instead, warm up dynamically: a few minutes of light jogging, leg swings, lunges, arm circles and torso rotations to raise your heart rate and loosen the joints you're about to load.
Then start hitting short and easy — mini-tennis from the service line — and gradually work back to the baseline and full pace over five to ten minutes. Never open a session with your biggest serve.
Tennis elbow — the big one
Tennis elbow is the injury that ends the most amateur tennis. The usual culprits are a stiff frame strung with a full bed of harsh polyester, a grip that's the wrong size, a death-grip on the handle, and a late, wristy backhand.
Prevention: use arm-friendly strings (a multifilament or gut, not full poly) at a sensible tension, get your grip size right, relax your hand between shots, and clean up backhand technique. If it flares up, rest it early — pushing through is how a niggle becomes months off.
Shoulder — respect the serve
The serve loads the shoulder hard and repeatedly. Don't hammer serves when cold, build serving volume gradually, and add simple rotator-cuff and scapular strengthening (bands are enough) to your routine. Shoulder pain that lingers is worth a physio visit before it becomes chronic.
Knees, ankles and the right shoes
Tennis is all lateral stops and starts, so proper court shoes — not running shoes — are non-negotiable for protecting ankles and knees. Add some basic lower-body and lateral strength work, and don't skip the warm-up on cold days when tissues are tighter.
Manage your load (the adult trap)
The most common way adults get hurt is 'too much, too soon' — going from zero to five sessions a week overnight. Ramp up gradually, keep rest days, and treat recovery (sleep, hydration, the odd easy week) as part of training, not a luxury.
Cool down and listen to your body
After playing, a few minutes of easy movement and light static stretching helps. Above all, learn the difference between normal fatigue and a warning sign — sharp or persistent joint pain is your body asking you to back off, and ignoring it is how small problems become season-enders.
Arm-friendly strings are one of the biggest levers for avoiding tennis elbow. Here's how to choose them.
Read: Tennis Strings Explained →