How to avoid shoulder pain and injuries in tennis with joint mobility?

According to studies, up to 50% of tennis players may suffer from shoulder pain at some point in their career.

Let me tell you, you're not the only tennis player with shoulder pain who's here looking for a solution.

These pains can not only affect performance on the court, but also impact quality of life outside of sport.

Whether your goal is to maintain good physical condition by practicing your favorite sport or to perform for competition, you will benefit from reading these few lines.

THE DIFFERENT TYPES OF SHOULDER INJURIES IN TENNIS

Shoulder injuries in tennis are common for several reasons:

Repetitive movements with the arm above shoulder level

• Significant loads and levers directly supported by the shoulder
• Smash and serve are gestures that reveal any shoulder problem.

This brings us to the range of shoulder injuries in tennis

Shoulder Tendonitis

Tendonitis, particularly of the rotator cuff, is a common cause of pain in tennis players.

This type of tendonitis results from inflammation of the tendons, often caused by repetitive and intense movements such as serving and forehands.

Symptoms include sharp pain when moving the arm and a feeling of muscle weakness.

Another inflammatory phenomenon often encountered in tennis is bursitis, which is inflammation of the bursa.

It is recognized because it often causes clearly visible swelling.

Instabilities

These are often the result of muscular imbalances.

Some muscles are overdeveloped and stiff compared to others, which leads to a phenomenon of joint misalignment.

Weak muscles allow too much laxity in the joint, which causes pain.

In tennis, it is often the rotator cuff muscles that are weakened.

This instability can cause dislocations, subluxations and tears.

A shoulder dislocation occurs when the humerus bone comes out of its joint.

These injuries occur in tennis players due to the forces exerted during serves and smashes.

They can lead to chronic instability of the joint and sometimes require medical intervention, often in a professional player.

Preventing and curing shoulder pain in tennis players

The warm-up

A good warm-up is the basis for preparing muscles and joints for a tennis match.

For example, dynamic exercises such as arm rotations, small shoulder-loose jumps, and dynamic shoulder stretches can reduce the risk of injury.

You will also need to combine some shoulder mobility exercises with the warm-up.

A daily shoulder joint mobility practice

There is nothing better for strengthening and preserving your shoulders.

This practice will improve the nerve and muscle recruitment of the different muscles in your shoulder and create blood flow.

You will improve your level of body awareness in your shoulders and your brain's mapping of this region of your body.

I mean daily, it is much more important to do this type of practice a little every day rather than once for 1 hour a week.

In this sense, adding a movement practice can be an excellent complement to your sport

The best exercises to strengthen your shoulders in tennis.

The shaking

A simple exercise that involves shaking yourself while standing. You can do tiny jumps on your feet or start by repeatedly bending your knees.

The shoulders will be completely relaxed throughout the entire execution, which will give the arms a swing. This is an excellent practice for releasing tension in the body, particularly in the shoulders.

The projections

There are several variations, vertical, horizontal and circular.

You will need to project your arms by driving the movement from your hips, legs and torso.

These exercises are dynamic stretches and cause massive blood flow to the shoulders and arms.

Improve your playing technique

Adopting playing techniques that minimize stress on the shoulders can make a big difference.

For example, a well-executed serve, with correct technique, can reduce strain on the rotator cuff.

If you play tennis often, having a coach accompany you, even occasionally, is a good idea to correct your technical gestures and postural errors.

Physical preparation for tennis

If you play tennis regularly because you enjoy it, you should incorporate exercises (link here with article 10 best exercises) that strengthen the shoulder.

It becomes essential to be able to counter the imbalances caused by this sport.

For example, you will need to work on the muscles of the back of the shoulder and the upper back.

These are the muscles that keep your shoulder centered and counteract the consequences of playing tennis and a sedentary lifestyle.

Pulling exercises that involve external rotation of the shoulder, for example with elastic bands, will be a pillar in preventing shoulder problems in tennis.

I explain all this to you in detail in the training “NEVER HURTS IN YOUR SHOULDERS”

To help you with this, I've selected the best strengthening and mobility exercises for your shoulder pain.

Nutrition

A diet rich in anti-inflammatory nutrients can help reduce inflammation and promote healing.

Foods rich in omega-3s, such as oily fish, grass-fed beef, and colorful fruits and vegetables, are particularly beneficial.

If you are in the acute phase of pain, adopting a strict carnivore diet based on meat rich in micronutrients (liver, heart) will avoid adding inflammation.

I also recommend fasting as much as you can, along the same anti-inflammatory lines.

Choosing the right equipment

Equipment plays an important role in injury prevention.

You should use rackets that are appropriate for your level of play and style to reduce stress on your shoulders.

Rackets with proper weight and string tension can help prevent injuries.

Additionally, the use of shoulder wraps or supports can provide additional stability and protect against excessive movement.

This solution can only be temporary, obviously!

If you want a complete methodology to manage your shoulder pain or effectively rehabilitate yourself after an injury, don't forget the “NEVER HURTS YOUR SHOULDERS” training.

This training brings together my expertise acquired after years of sports, athletics and artistic practices as a professional or amateur, then as a movement practitioner with the greatest mentors.

Think about it.

See you soon,

Nomad Slim
Founder of MOUVERS