Tennis Injuries: Prevention and Recovery Tips

Health-conscious players! 🏥

After dealing with several tennis-related injuries over the past year, I want to share my experience and get advice on prevention and recovery.

## My Injury History

### Tennis Elbow (6 months ago)

1. Lateral epicondylitis


2. Caused by poor backhand technique


3. 3 months of physical therapy


4. Still some lingering discomfort


### Shoulder Impingement (3 months ago)

5. From serving too much without proper warm-up


6. 6 weeks of rest and PT


7. Gradual return to serving


### Current Issues

8. Occasional wrist soreness


9. Lower back tightness after long sessions


10. Knee pain on hard courts


## What I've Learned

### Prevention is Key

11. Proper warm-up is non-negotiable


12. Technique matters more than power


13. Listen to your body


14. Don't play through pain


### Recovery Strategies

15. Ice after intense sessions


16. Regular stretching routine


17. Strength training for stability


18. Professional help when needed


## Questions for the Community:

### Injury Prevention

19. Best warm-up routine for tennis?


20. Strength training exercises for tennis players?


21. How often should you take rest days?


22. Warning signs to watch for?


23. Equipment considerations for injury prevention?


### Common Tennis Injuries

24. Tennis elbow - prevention and treatment?


25. Shoulder problems - exercises to avoid them?


26. Knee issues - court surface impact?


27. Back pain - serving technique related?


28. Wrist injuries - grip size importance?


### Recovery and Rehabilitation

29. When to see a doctor vs self-treat?


30. Physical therapy - worth the investment?


31. Return to play timeline?


32. Modified training during recovery?


33. Long-term management strategies?


## My Current Prevention Routine

### Pre-Tennis (20 minutes)

34. 5 min light cardio


35. Dynamic stretching


36. Arm circles and shoulder rolls


37. Practice swings with light resistance


### Post-Tennis (15 minutes)

38. Cool down walk


39. Static stretching


40. Ice if needed


41. Hydration focus


### Weekly Maintenance

42. 2x strength training sessions


43. Yoga once per week


44. Massage every 2 weeks


45. Rest day after intense matches


## Equipment Changes I've Made

46. Softer string tension


47. Larger grip size


48. Better court shoes


49. Elbow brace when needed


## Questions for Medical Professionals:

50. Most common tennis injuries you see?


51. Biggest prevention mistakes players make?


52. When to stop playing and seek help?


53. Recovery timeline expectations?


I'm particularly interested in hearing from:

54. Physical therapists who work with tennis players


55. Experienced players who've dealt with chronic issues


56. Coaches who emphasize injury prevention


57. Anyone with successful recovery stories

Tennis is such a great sport, but injuries can really derail your progress and enjoyment. Let's help each other stay healthy and on the court!

Thanks for sharing your experiences! 💪