How to Prevent Injuries in Tennis & Padel
Expert Tips from a Goole-Based Physical Therapist
Whether you're a seasoned player or just getting into tennis or padel, injury prevention should be an essential part of your training plan. These high-speed racquet sports involve quick directional changes, repetitive swinging, and long rallies — all of which can place significant strain on the body. At Declan Eastwood Sports Therapy in Goole, East Yorkshire, I work closely with athletes of all levels to help reduce injury risk and keep you on court longer.
Here’s an evidence-based injury prevention checklist to help tennis and padel players stay fit, pain-free, and performing at their best.
Try Several Warm-Up Variations
A proper warm-up is non-negotiable. But instead of repeating the same warm-up every session, it’s best to vary your routine.
Dynamic warm-ups (e.g. leg swings, lateral lunges, banded shoulder exercises) increase core temperature, activate key muscles, and prepare your joints for movement. Switching up your exercises also prevents overuse and promotes more well-rounded mobility.
Top tip: Include tennis-specific drills such as shadow swings, side shuffles, and short sprints to simulate match conditions.
Focus on Mobility and Flexibility
Tennis and padel place high demands on the hips, shoulders, and spine. Limited mobility in any of these areas can lead to compensatory movement patterns — increasing the risk of injuries such as:
Rotator cuff strains/tendinopathy
Tennis elbow
Groin strains
Lower back pain
Regularly incorporate mobility exercises like hip openers, thoracic spine rotations, and banded shoulder stretches. For players with stiffness or restricted range of motion, massage therapy or manual mobilisation techniques at our Goole clinic can provide additional support.
Make Sure to Have a Post-Game Recovery Plan
Your body doesn’t stop needing care just because the match is over. In fact, what you do after a game is just as important.
A smart recovery plan should include:
Static stretching
Hydration and nutrition
Soft tissue work (massage, foam rolling)
Cold therapy or contrast baths
Adequate sleep and rest days
At my Goole-based physical therapy clinic, we offer sports massage and targeted recovery sessions to accelerate muscle repair and reduce post-match soreness.
Identify Warning Signs Early
Ignoring small aches can lead to more serious injuries. Stay alert to the following signs:
Persistent soreness after games
Loss of strength or control
Joint clicking or instability
Pain that worsens during specific movements
The sooner you catch a potential issue, the easier it is to treat. My sports injury assessments in Goole help pinpoint the root cause of pain before it escalates.
Why Choose Declan Eastwood Sports Therapy in Goole?
My approach to injury prevention combines the latest sports science with hands-on care. Whether you're recovering from an injury or looking to stay ahead of one, we offer:
One-on-one assessments
Personalised rehab plans
Sports massage and joint mobilisation
Education on training loads, posture, and recovery