As the weather warms up and the days get longer, tennis enthusiasts are eager to get back on the court. Whether you’re a seasoned player or a weekend warrior, jumping back into the game without preparation can increase your risk of injury. At Marko Physical Therapy, we want to help you prevent injuries and perform at your best this spring season.
Why Prepping for Tennis Matters
Tennis is a sport that demands agility, endurance, power, and flexibility. Common injuries like tennis elbow, shoulder strains, and ankle sprains often occur when players skip preseason conditioning. To keep your game strong and injury-free, follow these key steps to get tennis-ready for spring.
1. Build a Strong Foundation: Strength & Stability
Tennis requires quick lateral movements, explosive sprints, and powerful swings. Strengthening your core and lower body will help you generate force efficiently while reducing strain on your joints.
✅ Leg Strength: Squats, lunges, and calf raises to improve lower body endurance and explosiveness.
✅ Core Stability: Planks, Russian twists, and medicine ball throws to enhance rotational power for your shots.
✅ Shoulder & Arm Strength: Resistance band exercises to strengthen rotator cuff muscles and prevent overuse injuries.
2. Improve Your Mobility & Flexibility
Tight muscles can limit your movement and increase the risk of injury. Focus on dynamic stretching before playing and static stretching afterward.
🔹 Pre-Match Warm-Up (Dynamic Stretching)
Arm circles and wrist rolls
Leg swings (front-to-back and side-to-side)
Walking lunges with a twist
🔹 Post-Match Recovery (Static Stretching)
Forearm and wrist stretches for tennis elbow prevention
Hip flexor and hamstring stretches for better movement efficiency
Shoulder stretches to maintain a full range of motion
3. Work on Your Footwork & Agility
Quick reactions and lateral movements are key to a solid tennis game. Incorporate agility drills to enhance speed and coordination.
Try These Tennis-Specific Drills:
✅ Ladder Drills – Improve foot speed and coordination.
✅ Side-to-Side Cone Drills – Boost lateral movement and reaction time.
✅ Jump Rope – Strengthens ankles and improves endurance for long rallies.
4. Condition for Endurance
Tennis matches can be long, and fatigue can lead to poor form and injuries. Enhance your cardiovascular fitness with:
Interval sprints to mimic stop-and-go tennis movements
Cycling or rowing to build leg endurance
Jumping drills to improve explosiveness
5. Don’t Forget Your Grip & Swing Mechanics
Overuse injuries, like tennis elbow, often result from poor grip mechanics or improper technique. Consider working with a physical therapist or tennis coach to refine your swing and reduce stress on your wrist and elbow.
🎾 Key Tips:
✔️ Use the right grip size for your racket to prevent wrist strain.
✔️ Focus on a smooth, controlled follow-through.
✔️ Strengthen your forearm muscles to support a strong grip.
6. Prevent Injury with Proper Recovery
Recovery is just as important as training. After playing, prioritize cooling down, hydration, and muscle recovery to keep your body in top shape.
🧊 Post-Game Recovery Must-Dos:
✔️ Foam rolling to reduce muscle tightness
✔️ Ice or heat therapy for sore joints
✔️ Hydration and proper nutrition to aid muscle repair
7. Listen to Your Body & Seek Professional Help if Needed
If you feel persistent pain or discomfort, don’t ignore it! Minor aches can turn into serious injuries if left untreated. A physical therapist can assess your movement patterns and develop a personalized plan to keep you injury-free.
Game, Set, Injury Prevention!
Spring tennis season should be fun, competitive, and pain-free. By incorporating strength training, mobility work, agility drills, and proper recovery into your routine, you’ll step onto the court feeling strong, agile, and ready to win.
Make an appointment today with a physical therapist. We have in-person and telehealth appointments available.
A physical therapist can help you Restore Your Body!
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