Injury Prevention

The stresses that tennis places on growing bodies are significant and can lead to injury. The likelihood of injury varies depending on a number of factors. Preparation is the key to managing risk. Read below for information about potential injuries, common causes and strategies to reduce risk.

10-14 Years

The primary causes of problems in this age group are growth spurts, poor movement mechanics (technique) and rapid increase in training loads.

Managing injury risk in this age group

Potential injuries and causes

  • Heel pain (Sever's Disease) - Growth plate stress from repeated sprinting

  • Knee pain (Osgood-Schlatter) - Rapid Quad growth and jumping

  • Patellofemoral pain - Weak Glutes and poor landing mechanics

  • Ankle Sprains - Balance and agility 

  • Lower back pain - Poor trunk control during serving

  • Wrist pain - Technique and immature loading tolerance

  • Shoulder soreness - Overhead (serving) volume

Common physical deficits in this age group

  • Hip strength

  • Landing Mechanics

  • Core Stability

  • Single leg balance

  • Thoracic mobility

Prevention strategies

  • Movement screening

  • Improve landing mechanics

  • Glute strengthening

  • Balance drills

  • Workload monitoring

14-16 Years

The primary cause of problems in this age group is peak height velocity (growth spurts) combined with rapidly increasing tennis volume.

Managing injury risk in this age group

Potential injuries and causes

  • Patella tendinopathy - from increase jumping and deceleration 

  • Lumbar stress reactions - from heavy serving loads

  • Shoulder impingement - from serving frequency

  • Medial elbow pain - from serving and topspin

  • Ankle sprains - more aggressive movement around the court

  • Hip flexor strains - from sprinting and rotation

  • Wrist tendinopathy - from heavy topspin generation

Common physical deficits in this age group

  • Reduced flexibility during growth

  • Weak posterior chain

  • Reduced shoulder stability

  • Poor rotational control

Prevention Strategies

  • Shoulder endurance

  • Hip mobility

  • Core anti-rotation

  • Landing mechanics

  • Serve volume monitoring

16-20 Years

The primary causes of problems in this age group are high training load, tournament density and increased power output.

Managing injury risk in this age group

Potential injuries and causes

  • Rotator cuff tendinopathy - from high serving volume
  • Lumbar disc or facet pain - from powerful serves and rotation
  • Patella tendinopathy - from explosive movement
  • Hamstring strains - from sprinting
  • Adductor strains - from wide court coverage
  • Tennis elbow - from high racquet speeds
  • Hip impingement - from repeated rotation

Common physical deficits in this age group

  • Rotator cuff endurance

  • Thoracic Rotation

  • Hip mobility

  • Posterior chain strength

  • Recovery quality

Prevention Strategies

  • Shoulder loading program

  • Nordic hamstrings

  • Hip strengthening

  • Thoracic mobility

  • Recovery monitoring

Social Players

Anyone who plays social tennis on a regular basis

 Managing injury risk in this group

Potential injuries and causes

  • Tennis elbow

  • Rotator cuff tendinopathy

  • Achilles tendinopathy

  • Plantar Fasciitis

  • Calf strains

  • Lower back pain

  • Knee Osteoarthritis aggravation

Common physical deficits in this age group

  • Poor physical conditioning

  • 'Weekend Warrior' syndrome

  • Limited recovery

  • Reduced mobility

Prevention strategies

Professional players

Anyone playing in regular professional tournaments

Managing injury risk in this group

Potential injuries and causes

  • Shoulder tendinopathy - Commonly caused by repetitive overuse from serving and overhead strokes

  • Lumbar stress injuries - From repetitive, high-load trunk rotation, extension and lateral flexion during serving

  • Patella tendinopathy - Repetitive high-load knee extensor stress from jumping (such as serving), along with the frequent deceleration, quick stopping and cutting actions of court movement.

  • Hip impingement - high volume paly at a young age leading to bony changes at the hip

  • Hamstring strains - the hamstring being loaded beyond what it can tolerate during sprinting and explosive acceleration or lunging to reach the ball

  • Adductor pain - Overuse from repetitive contraction of the adductor longus (sometimes with the abdominal muscles) with acute cases arising from a fall or a rotated or overextended leg

  • Wrist tendinopathy - Overuse of the extensor carpi ulnaris tendon on the ulnar side of the wrist

Prevention strategies

What products do I need? View all

Use the Posture Pro roller for thoracic mobility, the ball for releasing muscle tightness, the Stretchand for improving flexibility and the resistance loops for shoulder and glute strengthening exercises. Add the Footeez and Pocket Physio Max for advanced recovery options.

Our Expert Physio

Cameron Lillicrap has spent over 40 years on both sides of elite sport, as an international rugby player and as Australian Rugby's Team Physiotherapist, trusted to keep some of Australia's most successful athletes on the field. His practical, focus-on-what-you-can-do approach is why people seek his advice when their rehab isn't working. He knows what's needed to get you back 'in the game'.

We asked Cam about Ankles.

Here's what he said...

Related Articles View all

  • Pocket Physio MAX

    Pocket Physio MAX

    Who Needs a Pocket Physio Max? Tight muscles don't wait for a day off. They show up mid-run, mid-set, mid-ride. Right when you need your body to do what you're...

    Pocket Physio MAX

    Who Needs a Pocket Physio Max? Tight muscles don't wait for a day off. They show up mid-run, mid-set, mid-ride. Right when you need your body to do what you're...

    Read more
  • What is Recovery?

    What is Recovery?

    Good question!

    What is Recovery?

    Good question!

    Read more
  • Your Shoulder Isn't the Problem

    Your Shoulder Isn't the Problem

    Why Your Shoulders Feel Weak. It's Not Your Shoulders If you've ever struggled to lift something overhead, felt your shoulder "give out" mid-throw, or noticed your arm tiring faster than...

    Your Shoulder Isn't the Problem

    Why Your Shoulders Feel Weak. It's Not Your Shoulders If you've ever struggled to lift something overhead, felt your shoulder "give out" mid-throw, or noticed your arm tiring faster than...

    Read more
1 3