7 Tennis Injuries You’re Ignoring (And How to Prevent Them)

Let’s cut to the chase—tennis elbow hogs all the spotlight, but it’s far from the only menace lurking on the court. There’s a whole lineup of injuries that can bench your promising players faster than you can say “match point.” As coaches, we’re not just here to fine-tune forehands and backhands; we’re the frontline defense against these stealthy saboteurs.

The Unseen Threats on the Court

Rotator Cuff Strains: That Shoulder Strain You Didn’t See Coming

Face it, rotator cuff strains sneak up like an unexpected downpour during a sunny day. One moment your athlete is serving up aces; the next, they’re clutching their shoulder in discomfort. Those endless overhead motions? They’re a ticking time bomb for shoulders that aren’t properly prepped.

How to Keep Shoulders Strong and Steady:

• Build Up Those Shoulder Muscles: Encourage exercises that target the small stabilizers around the shoulder joint. Think resistance bands and lightweight dumbbells—not just the big muscles, but the unsung heroes that keep everything in place.
• Teach Whole-Body Power: Ensure players aren’t just whipping the ball with their arm. Power should flow from the legs and core through to the racquet like a well-oiled machine.
• Schedule Downtime: Rest isn’t a dirty word. Incorporate recovery periods into training plans so muscles can repair and come back stronger.

Wrist Tendinitis: The Tiny Joint That Causes Big Problems

Notice how some players rely a bit too much on that wrist snap for their killer spin? It’s all fun until wrist tendinitis crashes the party. That nagging pain won’t quit, making even simple shots feel like a chore.

Strategies to Protect Wrists:

• Right-Sized Grips Matter: A racquet that’s too big or too small is an injury waiting to happen. It’s like wearing shoes that don’t fit—you can do it, but you’ll pay the price later.
• Refine Those Techniques: Encourage players to use their entire arm and body, not just flicking the wrist like swatting a fly.
• Flexibility Is Key: Incorporate wrist stretches into routines. Flexibility is less likely to rebel.

Spondylolisthesis: The Back Pain Nobody Talks About

Back pain in young athletes often gets brushed off as “just soreness,” but sometimes it’s more serious. Spondylolisthesis—a vertebra slipping over another—is no joke. Those powerful twists and turns on the court can do a number on developing spines.

Keeping Backs Healthy:

• Core, Core, Core: A strong core isn’t just about six-packs. It supports the spine and can prevent a host of problems.
• Work on Movement Control: Drills that improve coordination help players move efficiently, reducing unnecessary strain.
• Watch for Fatigue: Tired muscles compromise form. Keep an eye on energy levels and adjust training as needed.

Beyond the Obvious: Other Injuries Flying Under the Radar

Elbow Issues That Aren’t Tennis Elbow

Sure, tennis elbow gets all the press, but what about other elbow woes like flexor tendinitis or ulnar neuritis? Overuse and sloppy technique can wreak havoc here too.

Elbow Protection Plan:

• Balance the Muscles: Strengthen both sides of the forearm to keep things harmonious.
• Stay on Top of Form: Regularly check and correct techniques before bad habits become ingrained.

Lower Body Strains: The Legs Have It

Quick dashes, abrupt stops, sky-high jumps—they’re all part of the game and put the lower body through the wringer. Ignoring twinges in hamstrings or quads is asking for trouble.

Keeping Legs in Top Shape:

• Dynamic Warm-Ups Are Essential: Kick off sessions with activities that get blood flowing to the right places.
• Strength Plus Flexibility: Muscle without mobility is a recipe for disaster. Combine strength training with stretching.

Foot and Ankle Woes: The Base of It All

Ankles get rolled, arches ache, and before you know it, your player is sidelined. It’s easy to overlook foot health until it demands attention.

Foot and Ankle Fortification:

• Drill That Footwork: Agility exercises aren’t just for fun—they build stability.
• Invest in Good Shoes: Proper footwear is like good tires on a car. Don’t skimp here.

The Power of Proper Technique and Conditioning

We can’t stress this enough—technique isn’t just about winning points; it’s about keeping players in one piece.

Full-Body Engagement: More Than Just Arm Work

Teaching athletes to generate power from the ground up takes strain off individual joints. It’s efficient and safer.

The Balance of Strength and Flexibility

Bulking up without staying limber is like building a tank with no steering. Incorporate flexibility into strength programs for well-rounded athletes.

• Mix It Up: Include exercises that move the body in all directions. Tennis isn’t a straight-line sport.
• Stretch It Out: Make stretching as routine as swinging a racquet.

Load Management and the Art of Rest

More isn’t always better. Overloading young athletes is a fast track to injury and burnout.

Sidestepping Burnout

Enthusiasm is great, but packing the schedule too tight is counterproductive.

• Plan with Purpose: Increase training intensity gradually.
• Listen Up: Teach players to recognize when their bodies are saying “enough.”
• Sleep and Fuel Matter: Recovery happens off the court too.

Timing Is Everything

Learning when to push and when to ease off can make all the difference in performance and injury prevention.

Practical Strategies for Coaches

We set the tone. If we prioritize safety and smart training, our players will too.

Warm-Ups and Cool-Downs Aren’t Optional

They might seem tedious, but they’re crucial.

• Make It Engaging: Keep routines varied so players don’t get bored and skip them.

Keep a Watchful Eye

Observant coaches catch issues before they escalate.

• Open Lines of Communication: Build trust so athletes feel comfortable voicing concerns.
• Educate on Warning Signs: Knowledge is power.

Gear Checks and Communication

Small equipment issues can lead to big problems.

• Regular Equipment Reviews: Don’t wait for a broken string to act.
• Foster a Team Environment: Players should feel they’re in this together, looking out for one another.

Wrapping It Up: Keeping Our Young Athletes Safe and Strong

Our goal is to see players thrive—not just in sport, but in overall well-being. By being proactive and attentive, we help them dodge injuries that could derail progress.

Resilience isn’t about ignoring pain; it’s about building habits and strength to prevent it. Let’s commit to being coaches who not only push for excellence but also lay the groundwork for safe, sustainable growth.