Preventing Shoulder Tendonitis in Tennis Players: A Physical Therapist’s Guide to Staying on the Court

Tennis is a high-energy, full-body sport — but it’s also a game that puts a lot of repetitive stress on the shoulder. If you're a tennis player, whether competitive or recreational, you've probably experienced some discomfort or soreness in your shoulder at one point. That nagging ache could be the early signs of shoulder tendonitis, a common overuse injury in racquet sports.

As a physical therapist, I see shoulder tendonitis all the time — especially in players who ramp up their practice, play frequently, or neglect proper warm-up and recovery. The good news? With a few smart strategies, you can significantly reduce your risk and stay strong throughout the season.

🎾 What Is Shoulder Tendonitis?

Shoulder tendonitis (also called rotator cuff tendonitis) is the inflammation or irritation of the tendons that help stabilize and move the shoulder joint. In tennis players, this usually affects the supraspinatus tendon — one of the four rotator cuff tendons — and is often caused by:

• Repetitive overhead motions (serving, smashing)

• Poor stroke mechanics

• Muscle imbalances or weakness

• Lack of shoulder mobility

• Skipping warm-ups or playing fatigued

🛡️ Tips to Prevent Shoulder Tendonitis on the Court

1. Prioritize a Dynamic Warm-Up: Jumping right into serves and volleys without a warm-up is a recipe for injury. Instead, start with arm circles, light shoulder stretches, scapular retractions, and resistance band movements to activate your rotator cuff and shoulder stabilizers.

2. Strengthen the Rotator Cuff: A strong rotator cuff helps absorb and distribute force during strokes. Incorporate exercises like:

• External rotations with resistance bands

• Scapular retraction rows

• Shoulder blade squeezes

• Wall angels or prone T/Y/Ws

3. Don’t Ignore Posture: Tennis demands full-body coordination. Poor posture off the court (like slouching at a desk) can impact your shoulder mechanics. Focus on strengthening your mid-back and core, and maintain upright alignment to reduce stress on the shoulder joint.

4. Check Your Technique: Improper swing mechanics — especially on serves and overheads — can overload the shoulder. If you’re unsure, consult a tennis coach or professional to assess your technique and help refine your form.

5. Allow for Recovery: Your shoulder needs time to rest and recover. Avoid playing through pain, and don’t schedule back-to-back high-intensity matches without adequate rest, stretching, or ice afterward.

6. Use Proper Equipment: Racquet weight, grip size, and string tension all affect shoulder load. Make sure your gear is suited to your body and playing style. A racquet that’s too heavy or poorly strung can force your shoulder to work harder than necessary.

⏱️ When to See a Physical Therapist

If your shoulder pain:

• Persists beyond a few days

• Worsens during or after play

• Affects your range of motion or sleep…it’s time for a professional evaluation. Early intervention can help reduce inflammation, correct movement patterns, and prevent the condition from becoming chronic.

🏆 Keep Your Game Strong

Tennis should be enjoyable, not painful. By strengthening the right muscles, playing smart, and taking care of your body on and off the court, you can prevent shoulder tendonitis and keep playing the sport you love.

Need a custom exercise plan or recovery routine designed for tennis? Reach out for a personalized physical therapy session — we’ll keep your shoulder game strong all season long!