Tennis injury Prevention

This post contains affiliate links. If you buy through them, I may earn a small commission at no extra cost to you.

For a long time, my shoulder warm-up before tennis looked like this:

• swing the arm a few times
• maybe a stretch that felt vaguely athletic
• start hitting and hope for the best

Predictably, my shoulder did not appreciate this approach.

If your shoulder feels stiff, weak, or sore after tennis — there’s a very good chance the problem starts before you even hit the first ball.

This article breaks down a simple shoulder warm-up that actually helps, why it works, and what tools made the biggest difference for me.

---

Why the Shoulder Needs a Proper Warm-Up (More Than You Think)

The shoulder isn’t just one joint doing one job.

In tennis, it has to:

• move fast
• stay stable
• handle overhead force
• slow the arm down safely

When it’s cold, tight, or half-asleep, other areas (like the elbow or forearm) often step in — and that’s when problems start.

If you’re already dealing with shoulder discomfort, it’s worth understanding what’s going on under the surface first:

👉 Why Does My Shoulder Hurt After Playing Tennis? (Common Injuries Explained)

That article explains the injuries this warm-up is designed to help prevent.

---

The Biggest Warm-Up Mistake Recreational Players Make

This one’s simple:

Stretching hard before you’re warm

Static stretching before play often makes shoulders feel looser — but not stronger or more stable.

What the shoulder actually wants before tennis is:

• gentle movement
• controlled activation
• gradual loading

Think waking it up, not forcing it awake.

---

My Go-To Shoulder Warm-Up (5–7 Minutes)

This is the routine I use now — especially on days my shoulder feels questionable.

It’s short, boring, and extremely effective.

---

1️⃣ Light Band Activation (The Game-Changer)

Using light resistance bands completely changed how my shoulder felt during the first few games.

I use them to:

• activate the rotator cuff
• warm up the shoulder stabilisers
• reduce that “first-serve stiffness” feeling

Movements I focus on:

• external rotations
• controlled pulls
• slow, smooth reps

Nothing explosive. Nothing heavy.

The key is light resistance — this is warm-up, not strength training.

👉 These are similar to the resistance bands I use:
Resistance Bands for Shoulder Warm-Up – Amazon

Why they work:

• portable
• cheap
• easy to control
• great for tired shoulders

---

2️⃣ Shoulder Circles & Controlled Movement

After band work, I move through:

• slow arm circles
• controlled overhead movements
• gentle range-of-motion work

This helps the shoulder feel “connected” instead of loose and unstable.

If anything feels sharp — I stop.
Warm-ups shouldn’t hurt.

---

3️⃣ Optional: Heat Before Playing (Underrated)

On colder days or when my shoulder feels stiff, a few minutes of heat beforehand makes a noticeable difference.

I’ll use a reusable heat pack on the shoulder while getting changed or on the drive to the courts.

It helps:

• reduce stiffness
• improve blood flow
• make movement feel smoother

👉 This is the type of reusable heat pack I use:
Reusable Heat Pack for Shoulder Warm-Up – Amazon

This isn’t essential — but on tight days, it’s a nice boost.

---

How This Warm-Up Changed My Matches

The biggest difference wasn’t pain disappearing instantly.

It was:

• less shoulder fatigue late in matches
• smoother serving motion
• fewer “that didn’t feel right” swings

And most importantly — fewer flare-ups afterwards.

That alone made it worth the extra five minutes.

---

When a Warm-Up Isn’t Enough

A warm-up helps — but it won’t fix everything.

If shoulder pain:

• worsens week to week
• affects daily movement
• feels unstable or weak

That’s a sign to adjust playing load or recovery — not just warm up harder.

---

One Small Tip That Helped More Than I Expected

I now treat my warm-up as:

the first set of the match

Not optional.
Not rushed.
Not skipped because I’m late.

Funny how problems started improving when I stopped skipping it.

---

Final Thought

If your shoulder hurts after tennis, don’t immediately blame technique or age.

Very often, it’s simply not prepared for what you’re asking it to do.

Five minutes before playing can save weeks later.

That’s a trade I’ll happily take.

---

Quick reminder

This article contains affiliate links. Buying through them helps support this site at no extra cost to you.