Tennis Shoulder Injury Prevention
Your shoulder does more work in tennis than any other joint. Shoulder injuries are the second most common tennis injury and almost entirely preventable.
Common Injuries
Rotator Cuff Tendinitis: Pain on overhead from overuse. Impingement: Sharp pain reaching overhead. Labral Tear: Deep ache, clicking, power loss.
Pre-Tennis Shoulder Warm-Up (5 Min)
After your general warm-up: Arm Circles (20 each way), Band External Rotation (15 each arm), Band Pull-Aparts (15), Wall Slides (10), Cross-Body Stretch (30s each).
Serve Mechanics
Don't drop elbow below shoulder. Use legs/core for power (serve guide). Follow through fully. Cap at 50-70 serves per practice.
Strengthening (2-3x/week)
External rotation 3x15, Internal rotation 3x15, Scapular push-ups 3x12, Prone Y-T-W raises 2x10, Face pulls 3x15. See strength training.
Equipment
Vibration dampener, proper overgrip, compression sleeve.
Protect your shoulder
Dampeners, compression sleeves, comfort overgrips.