Injury prevention tips for tennis players

With Summer now upon us and some warm weather on the horizon (hopefully) it is one of the most exciting times of the year for tennis enthusiasts. The Wimbledon Championships bring out the best players in the world inspiring us to take to the court, and for most of us who play seasonally, it can become a challenge to stay injury-free.

Cameron Tennis

Tennis injuries can occur in players of all skill levels, from the professionals to the recreational player. One of the main causes of injury is the inability of an area of the body to withstand the demands placed upon it, often resulting from either a lack of training or training too much.

Here are a few tips on how to prevent injuries from occurring on the courts.

1. It all begins with the racquet–having the correct grip size and string tension can minimise the stress placed on your elbow and shoulder. Tennis specific shoes, which have a sole designed for the surface, help protect your feet and ankles.

2. Your warm-up should begin with jogging then proceed to sport specific movements such as side steps or forward/back runs. Once you’ve warmed up until you’re sweating a little, you can begin some gentle stretches. Hold each stretch for about 30 seconds and do 2-3 repetitions. Do not stretch to the point that it causes pain.

3. Next you can proceed to hit tennis balls inside the service boxes to help build racquet head speed and control, in preparation for hitting with longer swings from the baseline.

4. Strength training, especially in the shoulder, can help prevent injuries such as tennis or golfer’s elbow from occurring. Build strength in the legs to allow for better positioning to hit the ball on the court, as well as the ability to transition power from the legs to increase racquet head speed on the tennis serve. Core strengthening can provide the important link in the chain between the lower and upper body in all tennis strokes, which require trunk rotation as well as stability. Core strengthening exercises should focus on abdominals, lower back and hip musculature.

5. Footwork is one of the fundamentals in tennis, as it allows the player to get into the proper position to hit the ball and to recover in time for the next shot. Speed and agility drills can be performed, including changes in direction and reaction time. It is most beneficial to perform these at maximal effort with short duration rest breaks of 10-20 seconds to mimic an actual tennis match.

Andy Murray6. Preparation for the ground strokes starts with good footwork. Avoid hitting the ball late to prevent stress on your arm by swinging back the racquet early. It can be helpful to get an evaluation from a teaching professional for proper technique and grip position.

7. Shoulder injuries are very common in tennis. Tennis players often lose rotational range of motion, which can predispose the shoulder to injury. It is essential to address this inflexibility with stretching exercises. Another key factor to prevent shoulder injuries is maintaining adequate strength in the shoulder blade and rotator cuff.

8. Stretch after playing tennis to help prevent any soreness or stiffness and to speed up the recovery process. If any part of your body is sore, you can apply ice for 15-20 minutes.

Good Luck!


Chronic lumbar disc injury

I would like to say that Tom really worked a miracle in my eyes.

I am former soldier of 24 years service. During my time I served in the various the conflicts of Iraq, Afghanistan and Bosnia. Due to the arduous nature of service life and my love for body power sports my back began to take its toll. The pain became that serious in 2006 that it held back my chances of promotion. I suffered the pain, took pills and was the burden of many physiotherapists. Unfortunately for me my pain continued right until discharge in 2013.

Tom was recommended to me by someone at a local gym. Initially he carried out a full examination of my bodily movements and rapidly diagnosed the causes of the pain. Through a series of treatments over a relatively short period time, desirable results were achieved. I can honestly say I am now pain free. And it is with great thanks to Tom’s expertise I can now carry out the simple tasks at home. Tom is a true professional, a fantastic Osteopath and a great guy who really does know how to deliver. And I would unreservedly recommend him to anyone who feels they are suffering.

Jason James


Price Changes 1st March 2016

Osteopathy & Cranial Osteopathy

  • Initial & Standard Consultation – £45 (45 Mins)
  • Initial & Standard Consultation (Concession) – £40 (45 Mins)
  • Standard Consultation package – £120 (3 treatment sessions)
  • 15 min back check – (FREE)
  • 15 min baby health check – (FREE)
Sports Osteopathy and Massage
  • Initial & Standard Consultation – £55 (1hr)
  • Sports package 1 – £150 (3hrs) to be used within 6 months
  • 15 min biomechanical assessment (FREE)
Acupuncture (with Matt Budd)
  • Consultation and Treatment – £45 (45mins-1hr)
  • Tui Na massage – £35 (45mins-1hr)
  • Chienes Herbal Medicine – £20
Homeopathy (with Phillippa Newman)
  • Initial Consultation – £60 (1hr)
  • Follow-up Consulation – £40 (30-40mins)
Allergy Testing (with Phillippa Newman)
  • Full Test – £65
  • Half Test – £40
Nutrition (with Phillippa Newman)
  • Initial Consultation – £75 (1hr)
  • Follow-up Consultation – £45 (30-40mins)

Pre-Ski Check and Exercises

Skier powderWith Ski resorts opening early this month to make the most of the bumper snow falls in the Alps it is the perfect time to head down to the Osteopath for a pre-ski check if you are planning on a trip up to the mountains.

To make the most of the precious skiing season we need to remain injury free and given most skiers spend only a week or two a year on the slopes,  it is important to prepare the best we can. You’ll be pleased to hear, this is where Osteopathy can help.

Joints and muscles that are stiff or tight may not cause you pain on a day to day basis but under the strain of prolonged exercise can become sore or cause imbalances in body movement, reducing flexibility and increasing the likelihood of injury.

snowboarder powder lipIn preparation for skiing Osteopathic treatment can eliminate and identify possible issues to help you stay mobile and happy on the slopes. It is also important to remember to strengthen muscles as well as working on flexibility especially around your lower back, hips, knees and ankles .

A few simple Pre-Ski exercisesskiing crash

Remember seeing your Osteopath on your return is also a good idea, especially if you have had a big fall (hopefully not!). Short term injuries if left untreated can often predispose future injury or create more long term problems. I also know from experience that it is most definitely cool to wear a helmet!

Adductor Stretch

Adductor stretch
Adductor stretch


A basic standing groin/adductor stretch.


• stand with your feet spread wide apart then move your pelvis and torso away from the  side you want to stretch.

• keep the spine and pelvis in a neutral position

• both the width of the stance and the level of movement to the side can be adjusted until a comfortable stretch is felt along the inner aspect of the thigh

NOTE: turning the stretch side foot outwards or inwards can place the emphasis on the different fibres of the adductor muscles.

Gluteal and spinal stretch

gluteal and spinal stretch
gluteal and spinal stretch


Gluteal stretch and rotational stretch for the lumbar spine and pelvis


• lying on your back keep your right leg straight and bend your left leg.

• pull your left knee across your body with the right hand towards your right shoulder. Hold for 10 seconds.

• allow your lower back to rotate slightly and bring the right knee further to the side as shown above. Hold for 10 seconds

• repeat on the other side.


Calf Stretch

Calf Stretch
Calf Stretch


Simple calf stretch.


• facing the wall place your hands against the wall.

• bring one foot back with toes pointing towards the wall.

• bend the opposite knee to lean forward, keeping your back heel on the floor, feel the stretch in the back of your calf.

• hold the stretch for a minimum of 20 seconds.


Hamstring stretch

Supine Hamstring stretch
Supine Hamstring stretch


Simple stretch for the hamstring muscles


• lying on your back in a doorway, place heel against the wall.

•  the other leg is either straight along the ground (most effective) or with the knee bent and foot on floor.

• the elevated leg should be as straight as you can manage or if still effective very slightly bent to protect the sciatic nerve.

• you can be effective to specific hamstring muscles by rolling the elevated leg in or out.

• stretch should be held for a minimum of 20 seconds.

Quadriceps stretch

Quad stretch
Quad stretch


A  simple standing quadrcieps stretch.


•  standing on one leg hold onto your other ankle, or onto a towel or belt that is looped around your ankle.

•  keep your spine neutral (no excessive arch in your lower back).

•  gently pull your ankle up bending the knee (pushing hips forward creates a more focused stretch).

•  it is important to hold on to something with your other hand if you have difficulty balancing.

• hold stretch for a minimum of 20 seconds.

Note: you may also perform this stretch lying on your side as an alternative.





Proper squat exercise


• whilst standing maintain a neutral spine, release deep hip muscles (think of separating your sit bones).

• squat down as far as you can comfortably manage putting your weight through your heels.

• at the same time bring your arms forwards and allowing the chest to come forward but the spine in a neutral position.

• as you come back to the starting position, keep sit bones and low back released and push your hips forwards

• Repeat 10 times