The shoulder, the forgotten part of the court
In tennis, the shoulder is one of the most heavily used joints: serving, smashing, forehand shots... It's constantly working!
As a result, it can eventuallywear out or become inflamed. And this happensmore often than you might think.
According to studies, between4% and 17% of tennis-related injuriesinvolve the shoulder. And this figure increases with the intensity or age of the player.
Figures that speak for themselves
- Among teenagers who play in clubs, there is approximately1 shoulder injury for every 2,600 hours of play.
- Among young competitors (aged 12–19),up to 1 in 4 playerssay they have experienced shoulder pain.
- Approximately 20% of tendon injuries at Roland Garros involve the shoulder tendons.
- The risk of shoulder pain and anatomical damage on the dominant side increases with age in tennis players.
In short, whether you play for fun or for performance,the risk exists for everyone.
Why do tennis players injure their shoulders?
The shoulder is a very mobile but fragile joint. And certain causes often recur:
- Too many repetitive movements, especially serving at full power.
- Insufficient heating.
- Muscular imbalance(some muscles are too strong, others not strong enough),
- A lack of recovery, or overly intense training sessions,
- Poor posture orincorrect positioning of the shoulder blade, known asscapular dyskinesis(present in approximately60% of playersinjured in throwing sports).
Add to thisreduced internal rotation mobility in the dominant shoulder, and the risk increases even further.
When should you be concerned?
If you feel:
- Discomfort or pain in the back of the shoulder when serving.
- Nighttime shoulder pain while sleeping.
- A feeling of stiffness or "blockage,"
- Abnormal fatigue in your arm or loss of strength,
... then it may be a warning sign. Andthe sooner you act, the more you can avoid injury.
Seeking medical advice will prevent your symptoms from worsening and ensure you receive appropriate treatment.
How can you prevent shoulder injuries in tennis?
Good news: you cansignificantly reduce the risk of injurywith simple habits.
1. Don't double your training overnight
Increasing your weekly training time from 2 to 6 hours too quickly increases your risk of injury bymore than 25%.
➡️ Increase your training loadgradually.
2. Work on the mobility of your dominant shoulder
Regular stretching exercises helpmaintain good internal rotation of the shoulder.
➡️ This limits chronic pain and improves performance.
3. Strengthen your postural muscles
Strengthening the muscles around the shoulder blade and trunk helps to distribute effort more evenly.
➡️ Less tension, less wear and tear, more control.
4. Work on your technique
Repeating the wrong movement hundreds of times will tire your shoulder.
➡️ Ask a coach to check your serve, especially if you are experiencing pain.
5. Don't forget to take breaks
Recovery isalso part of training.
➡️ It's better to do 3 well-planned sessions with rest than 5 rushed ones.
Key takeaways
The shoulder is essential in tennis, but it is often put under a lot of strain.
Whether you area beginner, amateur, or competitive player, it is possible toplay without pain...provided that:
✔️ Manage your training load effectively,
✔️ Strengthen your external rotator muscles and improve the flexibility of your shoulder's internal rotation,
✔️ Improve your technique,
✔️ Listen to your body.
Never let your shoulder deteriorate; consult your doctor.
Tennis is a great sport—don't let a sore shoulder spoil your enjoyment!
Bibliography
- Alrabaa et al. (2020)
- Johansson et al. (2021)
- Dines et al. (2015)
- Garret et al. (2024)
- Burn et al. (2016)
- Montalvan et al. (2024)
- Keller et al. (2018)
- Burkhart et al. (2003)
- Van der Hoeven & Kibler (2006)
- Ellenbecker et al. (2016)