How to Prevent Common Tennis Injuries in Junior Players

Tennis is a physically demanding sport, and young players are especially vulnerable to overuse injuries. Understanding the risks and taking preventive steps can keep your child healthy and on the court.

Common Junior Tennis Injuries

Tennis elbow (lateral epicondylitis) — pain on the outside of the elbow from repetitive gripping and swinging
Shoulder impingement — caused by the overhead serving motion, especially with poor technique
Ankle sprains — sudden lateral movements can strain ankle ligaments
Knee pain (patellar tendinitis) — from the constant stopping and starting on hard courts
Wrist injuries — overuse or improper grip can lead to tendinitis or stress fractures
Lower back strain — rotational forces during serves and groundstrokes stress the spine

Prevention Strategies

Proper Warm-Up

Every practice and match should begin with 10–15 minutes of dynamic stretching and light cardio. Jumping jacks, high knees, arm circles, and gentle rallying prepare muscles and joints for the demands of play.

Strength and Conditioning

Age-appropriate strength training builds the muscles that support joints. Focus on core stability, shoulder strengthening, and leg exercises. Bodyweight exercises like planks, lunges, and push-ups are excellent for juniors.

Technique Over Power

Many injuries stem from trying to hit too hard with poor form. Work with a qualified coach to develop sound technique, especially on the serve. A mechanically efficient stroke is both more effective and safer.

Rest and Recovery

Junior players should take at least one full day off per week. During tournament-heavy periods, monitor for signs of fatigue, pain, or decreased performance. Early intervention — rest, ice, and a visit to a sports medicine professional — can prevent minor issues from becoming serious problems.

When to See a Doctor

If pain persists for more than a few days, affects performance, or causes swelling, it's time to consult a professional. Don't let a young player push through pain — it's not worth risking long-term damage.