By Kuseany Thangarajah
Summer’s here. The sun’s out. And Wimbledon is just around the corner.
If you're in Barnes, chances are you're either watching the tennis or playing more of it yourself. Which is great… until your shoulder twinges mid-serve or your elbow starts complaining halfway through a rally.
At the White Hart Clinic, we see it every year: a sharp rise in avoidable tennis injuries, just when everyone’s getting back into the game.
So before you lace up and hit the court, here’s how to keep your body in the game and out of the treatment room.
1. Warm Up Like You Mean It
Stretching your hamstrings for 10 seconds and calling it a warm-up? That won’t cut it.
A good warm-up should:
- Get your heart rate going (light jog or skipping rope)
- Involve active stretches (think leg swings and arm circles)
- Mimic tennis moves (shadow your serve, practice split steps)
Wimbledon players warm up for a reason. You should too.
2. Build a Tennis-Proof Body
Tennis puts stress on areas you're probably not training enough:
- Shoulders (rotator cuffs need love too)
- Core (it’s where all your power comes from)
- Ankles & knees (they take the brunt of sudden direction changes)
Just 2–3 short strength sessions a week can massively reduce your injury risk. Not sure what to do? We can help with that.
3. Get (and Stay) Mobile
If your hips are stiff or your back won’t rotate properly, your body will find ways to compensate - badly.
Focus on:
- Hip & spine mobility – for explosive serves and groundstrokes
- Ankle flexibility – for better balance and footwork
- Shoulder mobility – for clean, pain-free strokes
Tip: Foam rolling and mobility drills are your secret weapon.
4. Pain Isn’t Normal—Don’t Ignore It
Elbow sore after every match? Shoulder tight on your serve? That’s your body talking.
Here’s what to watch for:
- Tennis elbow – pain on the outside of your forearm
- Shoulder impingement – pinching or aching with overhead shots
- Achilles issues – soreness or tightness in the heel/calf
Pain that keeps showing up isn’t just “part of getting older.” It’s part of getting injured.
5. Shoes Matter
Running shoes on a tennis court? Huge mistake.
Tennis shoes are designed to support:
- Quick lateral movement
- Court-specific grip
- Shock absorption for hard landings
If you’re serious about staying injury-free, invest in the right footwear.
Keep Playing, Pain-Free
Tennis should challenge you. It should energise you.
It shouldn’t leave you nursing a sore elbow or tight back for the next two weeks.
If you’re playing more this summer—or already feeling the early signs of an issue—now’s the perfect time to book in.
We help players in Barnes stay strong, mobile, and injury-free, so you can focus on your next set—not your next physio session.
Book an appointment with Kuseany:
Tuesdays: 3pm – 8pm
Fridays: 1pm – 6pm
Saturdays: 8:30am – 4pm
Our Barnes Clinic
Our clinic is located in Barnes, South-West London and is easily accessible by public transport.
For more information including parking and other practicalities see our Barnes clinic page
Book an Appointment
Booking an appointment with one of our therapists is quick and easy. There is no long waiting time and you don’t need a referral from your GP.
