A Physical Therapist's Guide to Arm Care for Tennis Players
Did you know that one of the most popular sports for all ages is tennis? Whether you are training for matches or looking to play for fun, you may be wondering how to keep your arm healthy.
Due to the repetitive upper body movements while playing tennis, overuse injuries at the arm, elbow, and wrist are quite common problems we treat as physical therapists. “Overuse” is used as the general term, but in many cases we see, it is more of an “under-prepared” injury—especially in tennis athletes. Many cases of injury in tennis are not due to a single episode, but more due to fatigue during a match, or playing more matches per week than your body is accustomed to. With this in mind, arm care in tennis athletes should focus on improving the capacity of the muscles at the shoulder and arm. Spending time strengthening this part of your body will help set you up for success.
One of the most important muscle groups you use for your swing is the rotator cuff. Your rotator cuff is a group of muscles that is responsible for the rotation of your arm outward and inward. These muscles have a secondary function acting as a suction cup that keeps the ball of your shoulder in the socket as your arm moves outward and overhead. You can imagine how vital this job is with high speed and high intensity serves and swings. Other than the rotator cuff, you should also focus on the muscles around your shoulder blades, elbow, wrist, and hand.
The best way to train these muscles and apply it directly to your serve or swing is with a combination of isolation exercises AND exercises that require multiple muscle groups to work together. What are the exercises you should be completing in this arm care program? Check out this video with tennis-specific examples of exercises you can try:
Scaption
D2 Shoulder Flexion
90/90 Shoulder External and Internal Rotation
Prone T’s
SL External Rotation
Wrist Extension with Dumbbell
To initiate this strength program, tennis athletes should think about this simple format:
Dynamic warm-up
Multiple-muscle strengthening (tennis-specific movements)
Isolated muscle strengthening
The volume of your strength training can be as simple as three sets of eight-to ten repetitions. Progression of weight can be considered when you feel you can complete two more repetitions at the end of your last set (i.e. if you are completing 3x8 and can complete ten on the last set without a challenge).
Give these exercises a try and see how building your shoulder and arm strength can help you achieve your goals on the court. If you have experienced a tennis-related injury, requesting an appointment is easy. Our physical therapists are athletes and can help establish a plan of rehabilitation and strength-building exercises that can contribute to you reaching your goals with tennis. You do not need a referral to request an appointment. Get started now. You can also call our office at 908-589-9009 and our team will help schedule your appointment.