Injury & recovery

Repeated overhead serving and smashing can load the rotator cuff. Pain at the front or side while raising the arm should not be ignored.

Common training issues include serving without a warm-up, concentrating too many serves into one session, relying only on the shoulder rather than legs and trunk, and weak shoulder-blade control.

Band rotation exercises, dynamic arm movement and gradual increases in serving volume are common training topics. Fifteen repetitions for three sets is an example routine, not a prescription for an injured shoulder. Night pain or persistent symptoms warrant medical review.

Excessive wrist flicking and an unsuitable grip can contribute to problems, especially when a player tries to create all topspin with the wrist.

Use a coordinated swing path and body rotation rather than forcing a snap. Aim for a stable, controlled contact position. Check whether an overly small handle encourages excessive gripping or wrist motion.

Wrist curls, controlled rotation and grip exercises are general strengthening examples; choose exercises appropriate to your condition.

Sudden stops, jumps and direction changes put substantial demands on the knees. Patellar-tendon pain and joint problems can interrupt regular play.

• Build balanced lower-body strength through appropriate squats, lunges and related exercises.
• Use supportive tennis shoes and replace worn soles.
• Allow recovery between demanding hard-court sessions.
• Work on controlled landings and direction changes without the knee collapsing inward.

Stop training and seek assessment if swelling or pain on stairs develops.

Ankle sprains often occur during lateral movement and can recur. Initial assessment and rehabilitation matter; balance exercises and, where advised, bracing or taping may help a player returning from a sprain.

A sudden sharp calf sensation described as being hit from behind can signal a significant calf or Achilles injury. Stop immediately and seek assessment.

Warm up with progressive movement and calf activity rather than jumping straight into maximal play. Take particular care after a long layoff or when returning at an older age.

Before play

A ten-minute example begins with two minutes of light jogging and side steps, followed by arm circles, trunk turns and walking lunges, then about five minutes of mini tennis.

After play

Use comfortable stretches for forearms, shoulders, calves, thighs and hips, around thirty seconds each. Sleep and sufficient fluids support recovery.

An acute injury

R.I.C.E. stands for rest from aggravating activity, ice wrapped in a towel for fifteen to twenty minutes for comfort, appropriate compression and elevation. These are initial comfort measures, not a complete rehabilitation plan or a reason to delay assessment.

Get prompt medical care if you cannot bear weight, notice deformity or marked swelling, or suspect a tendon rupture. Persistent pain also needs professional review.