Most injuries on the court happen in the first 15 minutes. Skipping your warm-up is the fastest way to end up with tennis elbow or a strained shoulder.
Why Mobility Matters More Than Stretching
Static stretching before a match can actually reduce your power. Mobility exercises are different. They move your joints through their full range of motion and get blood flowing to the muscles you'll use most.
Spend 8 to 10 minutes on these five moves before every session. Your body will thank you.
The 5 Exercises
- Wrist circles: Extend both arms in front of you. Rotate your wrists slowly, 10 times in each direction. This is your first line of defense against epicondylitis (tennis elbow).
- Elbow flexion and extension: Bend and straighten each arm fully, 15 repetitions. Focus on a smooth, controlled movement. This warms up the tendons around the elbow joint.
- Shoulder cross-body stretch: Pull one arm across your chest and hold for 20 seconds. Switch sides. Loose shoulders mean more racket speed and fewer injuries.
- Hip circles: Stand with feet shoulder-width apart. Place your hands on your hips and draw slow circles, 10 in each direction. Tennis and padel demand constant lateral movement. Your hips need to be ready.
- Lateral lunges: Step wide to one side, bend that knee, and keep the other leg straight. Hold for 2 seconds and return. Do 10 reps per side. This prepares your groin and inner thighs for quick side-to-side steps.
A Note on Tennis Elbow Prevention
Epicondylitis is one of the most common injuries for recreational players. It builds up slowly from repetitive swings with a cold, stiff arm.
The wrist circles and elbow flexion exercises above target exactly this area. If you already feel discomfort in your forearm, reduce your grip pressure during play and consider a slightly lighter racket.
Consistency matters more than duration. Eight minutes every time beats a 30-minute stretch once a week.
Make It a Habit
Do these exercises in the same order before every match. Your body will start to recognize the routine as a signal to prepare for play.
Book your next court on SportConnect and show up ready to move.
