Tennis Treatment Tips – Quick Relief and Long‑Term Recovery

If you love tennis but keep getting sore elbows, achy knees, or tired shoulders, you’re not alone. The good news is most tennis injuries can be treated at home or with a few easy steps before you need a pro. Below are the most useful tricks you can start using right after a match or practice.

Quick Relief for Minor Aches

First thing to do when the pain hits is to stop playing and apply the R.I.C.E. method – Rest, Ice, Compression, Elevation. Rest doesn’t mean lying down for hours; just give the affected muscle a break for 15‑20 minutes. Ice the spot for 10‑15 minutes, using a bag of frozen peas wrapped in a towel. Compression with an elastic bandage helps keep swelling low, and if the injury is on a leg, raise it above heart level for a few minutes.

After the initial R.I.C.E., gentle stretching can keep the tissue from tightening up. For a sore forearm, try a simple wrist flexor stretch: hold your arm out, palm down, and gently pull the fingers back with the other hand. Hold for 20 seconds, repeat three times. For a tight calf, place your toes against a wall, lean forward, and feel the stretch in the back of the lower leg.

Over‑the‑counter pain relief like ibuprofen works well for short‑term pain, but don’t rely on it all the time. Your body needs the signal to heal, and masking pain constantly can lead to bigger problems later.

Long‑Term Rehab Strategies

Once the pain eases, focus on strengthening the weak spots. A strong core, hips, and shoulders keep the tennis swing efficient and protect joints. Try planks for the core – hold a straight‑armed plank for 30 seconds, rest, then repeat three times. For hips, do side‑lying leg lifts: lie on your side, lift the top leg to about 45 degrees, lower slowly, and repeat 15 reps each side.

Shoulder health is crucial. The classic “empty can” exercise helps the rotator cuff. Hold a light dumbbell, raise your arm to 45 degrees in front of you, thumb pointing down, then lift a few inches and lower. Do two sets of 12 reps.

Don’t forget flexibility. A short yoga routine after each session improves range of motion and reduces stiffness. Simple poses like the downward‑dog and pigeon stretch target the hamstrings and hips that get tight from lunging on the court.

Finally, schedule regular check‑ins with a sports physiotherapist. A professional can spot imbalances you might miss and tailor a program to your playing style. Even a 30‑minute session every few weeks can keep you on the court longer.

Remember, the best treatment is prevention. Warm up with light jogging, dynamic arm circles, and a few practice swings before you jump into full‑court games. Stay hydrated, wear supportive shoes, and listen to your body. With these quick fixes and solid rehab habits, you’ll bounce back faster and enjoy more matches without the nagging aches.