If the excitement of another Australian tennis grand slam has inspired you to pick up your racket and head back onto the court, here are a few tips to help reduce your risk of injury and support a safe return to play.
In clinical practice, we often see people present with common tennis-related issues. These can include shoulder strain (such as rotator cuff irritation), tendon-related pain in the elbow (commonly known as “tennis elbow”), and calf strains.
As enjoyable as it is to get moving, it’s important to do so in a way that supports your body and minimises discomfort. Incorporating a few simple warm-up and mobility exercises can make a real difference in preparing your body for the demands of the game.
If you haven’t exercised in a while, or if you are managing an existing health condition, it’s best to check in with your GP or healthcare provider before starting new exercises.
Shoulder release
Using a tennis or spiky ball, position it at the back of the shoulder just below the bony ridge of the shoulder blade. Lean against a solid wall and gently press the ball into areas of tightness for around 30 seconds. Repeat 3–4 times, shifting slightly to find different spots.
Forearm stretch
Extend your playing arm straight in front of you with the palm facing down. Gently bend the wrist so the fingers point towards the floor. Use your other hand to apply light pressure until you feel a stretch in the forearm. Hold for 10 seconds and repeat 3 times.
Calf stretch
Stand on the edge of a step with the balls of your feet supported and heels free. Rise onto your toes, then slowly lower your heels below the level of the step to feel a stretch in the calves. Pause for 2 seconds before returning to the starting position. Repeat about 15 times.
To finish, add some light jogging or dynamic movement around the court to get your body moving and ready for play.
