{"id":12448,"date":"2025-05-29T15:00:00","date_gmt":"2025-05-29T19:00:00","guid":{"rendered":"https:\/\/dev.physioextra.ca\/en\/health-tips\/tennis-protect-your-shoulders-and-prevent-injuries-2\/"},"modified":"2025-10-21T10:43:35","modified_gmt":"2025-10-21T14:43:35","slug":"tennis-prevention","status":"publish","type":"post","link":"https:\/\/physioextra.ca\/en\/health-tips\/tennis-prevention\/","title":{"rendered":"Tennis: Protect your Shoulders and Prevent Injuries"},"content":{"rendered":"<h2 style=\"font-weight: normal;\">Key physical characteristics to watch for<\/h2>\n<p>Certain physical traits may increase the risk of shoulder tendon injuries, such as tendinitis or tendinosis, when playing tennis.<\/p>\n<h3 style=\"font-weight: normal;\">1. Lack of shoulder joint mobility<\/h3>\n<p>Mobility refers to the ability to move a joint through its full range of motion. Restrictions in shoulder mobility can lead to compensations elsewhere in the body to complete the large movements required in tennis.<\/p>\n<p>Simple self-assessment:<\/p>\n<ul>\n<li>Try to touch your back between your shoulder blades with one hand, and with the other, try to touch that hand by reaching behind your head.<\/li>\n<li>Repeat the test with your hands reversed.<\/li>\n<li>Ideally, your hands should touch or be no more than 10 cm apart.<\/li>\n<\/ul>\n<p><span style=\"font-weight: bold;\">Note <\/span>: A slight difference between your dominant and non-dominant sides is normal. If the gap exceeds 10 cm, consult a physiotherapist.<\/p>\n<h3><span style=\"font-weight: normal;\">2. Weakness in shoulder muscles<\/span><\/h3>\n<p>Muscle strength, particularly in the rotator cuff (a group of deep stabilizing shoulder muscles) is essential in tennis. Weakness or poor activation of these muscles can alter movement patterns and lead to overuse injuries.<\/p>\n<p style=\"font-weight: bold;\">Good to know :<\/p>\n<ul>\n<li>These muscles need to be strengthened in a specific way.<\/li>\n<li>Exercises should mimic actual tennis movements to be truly effective.<\/li>\n<\/ul>\n<h3><span style=\"font-weight: normal;\">3. Stiffness in the upper back<\/span><\/h3>\n<p>Mobility in the upper back (thoracic spine) is critical to allow the shoulder to elevate efficiently overhead. During a serve, slight spinal extension is needed.<\/p>\n<p>Lack of mobility can cause:<\/p>\n<ul>\n<li>Poor shoulder positioning<\/li>\n<li>Tendon overload<\/li>\n<li>Less efficient strokes<\/li>\n<\/ul>\n<h2 style=\"font-weight: normal;\">What are the most common tennis shoulder injuries?<\/h2>\n<p>The two most common injuries in tennis are:<\/p>\n<h3><span style=\"font-weight: normal;\">Rotator cuff tendinopathy<\/span><\/h3>\n<p>This refers to irritation, inflammation, or tearing of a tendon. When muscle tension exceeds the tendon\u2019s capacity to adapt, pain may occur during tennis movements.<\/p>\n<p><span style=\"font-weight: bold;\">Note<\/span>: Medical imaging (e.g., ultrasound) is generally not needed unless symptoms persist.<\/p>\n<h3><span style=\"font-weight: normal;\">Shoulder impingement syndrome<\/span><\/h3>\n<p>Though this term is evolving, it refers to situations where certain shoulder areas are overused depending on arm position. Symptoms resemble tendinopathy but are position-dependent.<\/p>\n<p><strong>Main causes include:<\/strong><\/p>\n<ul>\n<li>Joint stiffness<\/li>\n<li>Muscle weakness<\/li>\n<li>Poor motor control in the shoulder, upper back, or neck<\/li>\n<\/ul>\n<h2 style=\"font-weight: normal;\">What to do in case of injury<\/h2>\n<ul>\n<li><strong>Targeted rest:<\/strong> Avoid painful movements but stay active with pain-free motions<\/li>\n<li><strong>Medication<\/strong>: Use pain relievers as advised by your pharmacist<\/li>\n<li><strong>Avoid ice<\/strong>: Unless directed by your healthcare provider<\/li>\n<\/ul>\n<p>If the pain lasts more than a few days, <a style=\"text-decoration: underline;\" href=\"https:\/\/physioextra.ca\/en\/service\/physiotherapy\/\" rel=\"noopener\">consult a physiotherapist<\/a> for a precise evaluation.<\/p>\n<h2 style=\"font-weight: normal;\">How physiotherapy can help<\/h2>\n<p>In physiotherapy, we:<\/p>\n<ul>\n<li>Identify the root cause (weakness, stiffness, poor control)<\/li>\n<li>Relieve pain through mobilization, muscle release, and isometric exercises<\/li>\n<li>Create a progressive strengthening plan to help the tendon adapt to effort again<\/li>\n<\/ul>\n<h2><span style=\"font-weight: normal;\">How to prevent shoulder tennis injuries<\/span><\/h2>\n<p><span style=\"font-weight: bold;\">Before playing:\u00a0<\/span><\/p>\n<ul>\n<li>Perform a complete warm-up:<\/li>\n<li>Light cardio activation (jumping in place, lateral movements, short sprints<\/li>\n<li>Light serves and rallies<\/li>\n<\/ul>\n<p><span style=\"font-weight: bold;\">During your return to play:<\/span><\/p>\n<ul>\n<li>Progress gradually, especially after time off<\/li>\n<li>Limit match play in your first session<\/li>\n<li>Gradually increase session length and intensity<\/li>\n<\/ul>\n<p>Don\u2019t wait for the pain to stop you,\u00a0<a style=\"text-decoration: underline;\" href=\"https:\/\/reservation.physioextra.ca\/en\/\" rel=\"noopener\">book an appointment at a PhysioExtra clinic near you today!<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Key physical characteristics to watch for Certain physical traits may increase the risk of shoulder tendon injuries, such as tendinitis or tendinosis, when playing tennis. 1. Lack of shoulder joint mobility Mobility refers to the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":11916,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[456,540,574],"tags":[],"class_list":["post-12448","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-physical-health-and-sports","category-sports-en","category-tennis-en"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Tennis: Protect your Shoulders and Prevent Injuries | PhysioExtra<\/title>\n<meta name=\"description\" content=\"Protect your shoulders on the tennis court. 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