Tennis is a brilliant sport for keeping active, mobile and socially connected, particularly as we get older. It helps with strength, balance, coordination, cardiovascular fitness and mental wellbeing.
At Chichester Physio, we are very lucky to be based so close to Fishbourne Tennis Club, and we regularly see tennis players from the local area with aches, strains and injuries that have either crept up over time or appeared suddenly during a match.
The good news is that many tennis-related injuries can be reduced with a few simple habits, especially for players aged 60 and over.
Why tennis injuries become more common after 60
As we get older, our muscles, tendons and joints naturally become a little less tolerant of sudden load. That does not mean you should stop playing tennis — far from it. It just means the body often needs a bit more preparation, recovery and strength work than it did 20 or 30 years ago.
Tennis involves short bursts of speed, twisting, lunging, reaching, serving and repeated hitting. These are all great movements, but they can place stress on the shoulders, elbows, knees, calves, Achilles tendons, lower back and hips.
The most common tennis-related problems we see include:
Tennis elbow
Shoulder pain
Rotator cuff irritation
Calf strains
Achilles tendon pain
Knee pain
Hip and lower back stiffness
Plantar fasciitis
General muscle tightness after matches
Most of these problems are easier to treat when they are dealt with early, rather than waiting until they stop you playing altogether.
Warm up before you play
One of the simplest ways to reduce injury risk is to warm up properly before going straight into a match.
A good warm-up does not need to be complicated. Spend 5–10 minutes gradually getting your body ready. Start with a brisk walk around the court, gentle side steps, arm circles, trunk rotations and some light practice shots before playing at full pace.
For older players, the first few minutes are especially important. Try not to make your first serve, sprint or lunge the hardest movement your body has done that day.
Build strength, not just flexibility
Many players stretch when something feels tight, but often the missing ingredient is strength.
For tennis, useful strength work includes the calves, thighs, hips, glutes, shoulders, upper back and forearms. You do not need to join a gym or lift heavy weights. Simple exercises such as sit-to-stands, calf raises, step-ups, resistance band rows and gentle shoulder strengthening can make a big difference.
Stronger muscles and tendons are usually more tolerant of tennis and less likely to complain after a long game.
Look after your shoulders
The shoulder is heavily involved in serving, reaching and overhead shots. If you notice pain when serving, loss of power, night pain or difficulty lifting your arm, it is worth getting it checked.
For many tennis players, shoulder problems are linked to a combination of stiffness, weakness around the rotator cuff and reduced movement in the upper back. Treating the shoulder alone is not always enough — the neck, upper back and shoulder blade often need to be assessed too.
Do not ignore tennis elbow
Tennis elbow is one of the classic tennis injuries, but it does not only affect tennis players. It usually causes pain on the outside of the elbow and can make gripping, lifting, shaking hands or using a racket uncomfortable.
The important thing is not to just rest it for weeks and hope it disappears. Tennis elbow often responds best to the right loading exercises, hands-on treatment where appropriate, advice on racket grip or technique, and sometimes Shockwave Therapy if it has become persistent.
At Chichester Physio, we offer physiotherapy, sports therapy, sports massage and Shockwave Therapy, depending on what is most suitable for the problem.
Give yourself enough recovery
Many tennis injuries happen when people increase their playing time too quickly. This can happen after a break, during better weather, after joining a new club, or when playing more matches and tournaments.
If you are returning after illness, injury or a quieter winter, build up gradually. Playing three times in one week after doing very little for months can be a shock to the system.
Recovery matters too. Good sleep, hydration, sensible footwear and not playing through worsening pain all make a difference.
Footwear and court surface matter
Fishbourne Tennis Club has both hard courts and artificial grass courts, which is excellent for variety, but different surfaces can change the demands on your body.
Hard courts can feel more demanding on the knees, hips, back and Achilles tendons, while artificial grass may involve more slipping or adjusting your balance. Wearing proper tennis shoes with good grip and support is important, particularly if you play regularly.
When should you get an injury checked?
It is sensible to seek advice if pain lasts more than a week or two, keeps coming back, affects your movement, changes the way you play, wakes you at night, or makes you avoid certain shots.
You do not need to wait until you are badly injured. Often, a physio or sports therapist can identify the cause early and give you a clear plan to keep you playing.
Local support for Fishbourne Tennis Club members
Chichester Physio is based very close to Fishbourne Tennis Club, and we are pleased to offer Fishbourne Tennis Club members 10% off:
Physiotherapy
Sports Massage
Sports Therapy
Shockwave Therapy
Whether you have a new injury, a persistent niggle, or simply want advice on staying strong and mobile for tennis, we would be very happy to help.
To book an appointment, call Chichester Physio on 01243784040, mention that you are a Fishbourne Tennis Club member when booking.
