Wimbledon Season: How to Avoid the Most Common Tennis Injuries
Inspired by Wimbledon?
Whether you're picking up a racket for the first time or getting back into the game, here’s how to avoid common tennis injuries and stay pain-free on court.
Tennis is a full-body workout. From powerful serves to sudden sprints and pivots, tennis demands strength, mobility, and control and if you’re not prepared for that, injuries can creep in fast.
With Wimbledon back on our screens, many of us feel the itch to hit the court. But before you dive into your next match, let’s talk about the injuries we commonly see in tennis players and more importantly, how to prevent them.
🎾 Common Tennis Injuries We See in Clinic
Acute (sudden) injuries
These happen in the moment often during a quick change of direction, a sprint, or an awkward landing. You’ll usually know about them straight away, with swelling or sharp pain setting in quickly.
Ankle sprains (especially on the outside of the ankle)
Calf tears
Hamstring or groin strains
Knee injuries like ligament or meniscus tears
Overuse injuries
These tend to build up over time. They’re often linked to repetition, poor biomechanics, or muscle imbalances and they’re very common in recreational tennis players, especially those who’ve had a break from the game.
Tennis elbow (pain on the outer elbow)
Golfer’s elbow (pain on the inner elbow)
Shoulder issues, including impingement or rotator cuff problems
Wrist pain (from poor grip or repetitive strain)
Lower back pain, especially from limited core control or poor rotation
How to Prevent Tennis Injuries
1. Prioritise a proper warm-up and cool-down
We know it’s tempting to skip, but even just 10 minutes of light movement, dynamic stretches, and mobility work before you play can reduce your risk of injury massively. Cooling down properly helps your body recover too.
2. Build strength where it matters
A good strength programme can help prevent injuries before they happen. We recommend focusing on:
Core and hips – for stability, control and power
Shoulders and upper back – to support your serve and reduce elbow strain
Forearms and wrists – especially important if you’ve had tennis or golfer’s elbow before
Ankles – if you’re prone to sprains or feel a bit wobbly during quick cuts
3. Look after both sides of your body
Tennis is a one-sided sport by nature, but that can lead to imbalances. Make sure you’re training both sides to stay evenly strong and reduce strain.
4. Pay attention to your technique
We see a lot of people pick up elbow, shoulder, or wrist issues just from poor grip or swing mechanics. If something doesn’t feel right, it’s worth booking a lesson with a coach or getting a form check, your joints will thank you.
5. Use the right equipment
Grip size, string tension, and even your shoes can make a big difference. If your racket grip is too small, you’ll have to work harder to hold it, which can lead to elbow and wrist problems over time.
6. Give your body time to adapt
If you haven’t played in a while (or ever), ease into it. Start with shorter sessions, allow recovery days, and build gradually.
7. Cross-train
Tennis is great, but mixing in other activities like swimming, cycling, or strength training helps keep your body balanced and reduces overuse risk. This is especially important for younger players to avoid early burnout and injury.
What if You’re Already Feeling a Niggle?
Whether it’s elbow pain that won’t go away, a sore shoulder after serving, or a twinge in your ankle, don’t wait for it to get worse. Most tennis injuries respond well to early treatment, especially when we can catch them before they become chronic.
At Proactive Chiropractic, we’ll work with you to:
Identify the cause of your pain
Treat it hands-on, where needed
Build a rehab plan to restore strength and movement
Prevent it coming back, so you can get back to enjoying your game
Ready to Stay Injury-Free This Summer?
If you're feeling inspired by Wimbledon or just want to move better on court, now’s a great time to check in with how your body’s moving. Whether you're dealing with a niggle or just want to improve your performance, we’re here to help.
👉 Book in with one of our team and let’s get you tennis-ready — the smart way.