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.
Frequently asked questions
How do I prevent tennis elbow?+
Use arm-friendly strings (a multifilament or natural gut, not full poly) at a sensible tension, get your grip size right, relax your hand between shots, clean up late/wristy backhand technique, and rest early if it flares up rather than pushing through.
What's the best warm-up before playing tennis?+
Warm up dynamically, not with static stretches: a few minutes of light jogging, leg swings, lunges, arm circles and torso rotations, then start hitting short and easy (mini-tennis) and build back to the baseline and full pace over 5–10 minutes.
Should I stretch before or after tennis?+
Do dynamic movements before playing — cold static stretching does little and can even hurt. Save gentle static stretching for the cool-down after you play, alongside a few minutes of easy movement.
What exercises actually help prevent tennis elbow?+
Strengthening the forearm — not just resting — is what builds lasting resistance. The most recommended move is the 'Tyler Twist' using a rubber FlexBar: you twist the bar, then slowly let it untwist, loading the tendon under control as it lengthens. This kind of slow, eccentric wrist and forearm work has strong clinical research behind it for both preventing and calming tennis elbow. Build up gradually and keep any pain mild, and add rotator-cuff band work for the shoulder while you're at it.
Arm-friendly strings are one of the biggest levers for avoiding tennis elbow. Here's how to choose them.
Read: Tennis Strings Explained →Curated from injury and warm-up discussions on r/tennis and r/10s (tennis elbow is a perennial topic) plus general sports-medicine guidance — paraphrased, not quoted, and not a substitute for professional medical advice.