Wimbledon has begun, and it’s time to dust off your racket and get back on court. Whether you’re inspired by the pros or simply looking to rediscover your love for the game, there’s no better time than now to swing into tennis. But before you start smashing forehands, let’s talk about something just as important as your backhand — your knees.

Knee injuries and/or degenerative changes will affect approximately 15% of the population at some point in time. This figure can be relatively higher in racquet and other high impact sports dependant on the frequency of play and other factors such as training surfaces, footwear, adequate nutrition and rest. However, all the medical evidence highlights that for joint health weight bearing exercise is needed for maintaining bone strength and joint mobility; and increased circulation leading to nourishment of soft tissues.
Tennis requires good strength, cardiovascular fitness, speed, agility and flexibility.
The knee is a large joint made up of the thigh and shin bone with the added bonus of the kneecap and its tendon attachments to help with shock absorption. Housed adjacent and within the knee joint there are also 4 ligaments which allow for, but also have a controlled limitation to, rotational forces and acceleration/deceleration forces placed upon it.
- Without good strength in the muscles and tendons the knee and the kneecap can be vulnerable to injury as weaknesses in the soft tissues, and loss of force absorption at a soft tissue level, will place higher demands on the joint itself. Train smart and look to increase your strength in the core, gluteals, adductors, quadriceps and calf muscles.
- Improve your cardiovascular fitness and stamina to ensure you are not on court under fatigue. Physical tiredness due to poor fitness levels and lack of tolerance to lactic acid in muscles will both increase the risk of injury on court.
- Consistently stretch after any workout or court action to maintain mobility in the knee joint and elastic capability in the soft tissue attachments.
- Practising off court drills that replicate the movements you will need to perform well during a game of tennis will provide the exposure and adaptation mentally and physically that you need to help prevent knee injuries. For example; repeated or one leg exercise drills, acceleration/deceleration drills, plyometric movements and multi-directional drills.
Remember:
- Prepare and train smart, don’t just turn up and play!
- Ensure you have appropriate footwear: trainer suitable for the surface you are playing on, that is the right size, fits securely, has good arch support and shock absorbent sole.
- Fuel well and stay hydrated!
- Warm-up and cool down properly.
- Take adequate rest days.