Why tennis and racket sport players get hurt

The NHS explains that tennis elbow is caused by overusing the forearm muscles and tendons, and that it affects many people who do not play tennis at all. Padel and pickleball have brought racket sports to many new players, often playing several times a week soon after starting. Shoulder pain from serving and smashing, and lower-leg injuries from short sprints and lunges, are also common.

01Tennis elbow

Tennis elbow causes pain and tenderness on the outside of the elbow, worse when gripping or lifting. It often follows a sudden increase in play, poor backhand technique or a grip that is the wrong size. The NHS notes it usually gets better with rest and time.

What helps

  • Have your backhand technique checked by a coach.
  • Use a racket with the right grip size and string tension; avoid very heavy rackets.
  • Strengthen the forearm with gradual, controlled exercises.
  • Reduce play when pain starts and build back gradually.

02Shoulder pain

Overhead strokes repeatedly load the rotator cuff tendons. The NHS lists overuse among common causes of shoulder pain, which often improves with rest and exercises within a few weeks.

What helps

  • Warm up the shoulder before serving and smashing.
  • Strengthen the rotator cuff and shoulder blade muscles twice a week.
  • Use your legs and trunk to generate power rather than the arm alone.
  • Limit serve practice volume when building back from pain.

03Ankle sprains and calf strains

Sudden stops, lunges and changes of direction can roll the ankle or strain the calf, especially in older players returning to sport. The NHS advises rest, ice, compression and elevation in the first days after a sprain.

What helps

  • Wear court shoes with good lateral support for your surface.
  • Do balance and calf strengthening exercises.
  • Warm up with gradual movement before playing at full speed.
  • Avoid playing on wet or uneven courts.

Weekly checklist for tennis and racket sport players

  • Warm up for ten minutes before every match.
  • Do forearm and shoulder strength work twice a week.
  • Increase the number of sessions gradually when starting a new racket sport.
  • Check grip size and strings each season.
  • Stretch calves and do balance work.
  • Rest for a day after very long matches.

When to see a professional

  • Elbow or shoulder pain that has not improved after a few weeks of rest and exercises.
  • Weakness in the arm, or pain at night.
  • An ankle you cannot walk on, or one that keeps giving way.
  • Sudden pain at the back of the calf or heel with a 'kick' sensation (possible Achilles rupture).

Where ONU fits

ONU brings your activity, sleep and recovery trends together, so you can see how many sessions you are fitting in and how well you recover between them. It cannot diagnose tendon problems; persistent pain needs a professional.

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Common questions

Can you get tennis elbow without playing tennis?

Yes. Tennis elbow is caused by overusing the forearm muscles, and many cases come from work, DIY or other repetitive gripping tasks.

Do elbow straps help tennis elbow?

Some people find a forearm strap reduces pain during activity. It does not replace rest, technique changes and strengthening.

Is padel harder on the body than tennis?

Padel involves many quick changes of direction and overhead shots in a small space. New players often increase play quickly, which raises overuse risk.

Sources and further reading

Educational information drawn from the public-health sources listed on this page. It is not a diagnosis, a treatment plan or a guarantee that you will avoid an illness or injury. ONU does not diagnose, treat or prevent disease. Speak to a qualified professional about anything that concerns you, and follow the rules of your employer, sport or local health service.