Returning To Tennis And How It Impacts Your Hips And Back.

Returning To Tennis And How It Impacts Your Hips And Back.

In our last post, we talked about the importance of getting your mind ready for the imminent return to tennis. That, however, is only one piece of the puzzle. Once you start your tennis journey again, if you don’t take care of your body correctly, it can lead to nagging soft tissue or potential overuse injuries. Tennis is a sport that puts a lot of stress on your muscles and joints, particularly if you are playing on hard courts. When you take time off and you are not performing the very specific movements that tennis possesses, it is highly likely that your muscles, and even joints will be sore once you return. During this time, you are very susceptible to having certain areas of your body flare and become sore. This increases your chance of injury because you will tend to overcompensate for the affected areas. 

After my first year of college tennis, my body and mind needed a break. I didn’t touch a tennis racquet or do any tennis movements for a month, and when I came back, I was as motivated as ever. My mind was ready to play hard and play for long hours, but my body was not. The first day back, I played for three hours, ran sprints and did a strength workout. After a week of doing this every day, my hips and lower back were on fire, and by the second week of playing, I was unable to serve due the pain in my back.  

Tennis movements are very specific, and while tennis is one of the most fun and healthy sports to play, the proper precautions need to be taken. The hard surface of a tennis court puts a severe strain on our joints, with the hips taking the brunt of that strain. Our hips are the body’s foundation. Our lower body function is non-existent without fully working hips. Our hips support our spine (which holds our rib cage protecting the heart) and keep our body upright. The hips are one of the most important parts of our body, and as it pertains to tennis, it takes time for our hips to adjust to the rigors of a tennis court. Take it easy and progressively increase your tennis load over time is to protect your hips. 

The lower back is another area that is put under tremendous strain when playing tennis. The serve is the most important shot in tennis, by a wide margin. When we serve, our lumbar spine is put through extreme extension, and if not prepared for it, doing too much can be very detrimental. It also ties in with our hips during the serve. If you are right-handed, you will jump and land on your left leg requiring balance and very localized strength. Tennis unfortunately is a sport that is very one side dominant. This fact is tested most during the serve as it puts acute stress on your opposite side hip and lower back. It is something to be mindful of when you do return.  

When it comes to returning to the court, do not overdo the serving early, take your time and wait until your body has adjusted to the pounding of the harsh tennis court surface. Keep your eye out for my next post coming up as I will outline exactly what stretches you should be doing for specific injuries, warm up and cool down, injury prevention and much more. 

Written by Koby Jansen of LYMBR Darien. Koby is a former D1 college tennis player at The University of Texas Rio Grande Valley. Former #1 in the state of Queensland and #7 in Australia for his age group. 

Preparing Your Mind To Get Back On The Tennis Court

Preparing Your Mind To Get Back On The Tennis Court

Written by Koby Jansen of LYMBR Darien. Koby is a former D1 college tennis player at The University of Texas Rio Grande Valley. Former #1 in the state of Queensland and #7 in Australia for his age group. 


During these unprecedented times, we were all forced to limit our contact with others. For us tennis players, chances are that meant taking a break from being on the court (since it’s difficult to play tennis with yourself!). After taking an extended break from tennis, it is important to get your mind right before stepping back onto the court. Your body will likely be ready for the challenge as, hopefully, one of the silver linings from the break, was any ailments or injuries were given time to heal. However, it will take time before tennis comes naturally again, no matter how many years you have been playing. 

My experience with extended breaks came with many challenges. On four different occasions, I suffered injuries that forced me off the court for more than six months. The main lesson I learned was managing personal expectations. This is one of the biggest hurdles to get over after an extended break. When playing Division I college tennis, we only had one day per week where a tennis racquet was not touched, so it was easy to get into a great rhythm. Even the smallest break like an additional day off can break that rhythm. When I had shoulder surgery in college and couldn’t touch a tennis racquet for six months, you could say that my rhythm was broken. When I was able to come back, I really tried to focus on the enjoyment of tennis at first, rather than the quality of my play. As competitive as I am, it was hard not to focus on trying to win every single point I played. This mindset really aided me in the long run. 

Another great lesson from having multiple extended breaks was to keep the first few sessions short and sweet, keeping the mood light. Don’t concern yourself with how many matches you can play, or the level you play compared to before the break. Take is slow and have fun being back out there. Find the joy that made you want to play in the first place. If you play for hours on end the first day or week back, you risk injuring your body as it takes time for your joints and muscles to readjust to the rigors of a tennis court. If you come off the court feeling banged up, it can detract you from getting back out there.  

The first time you go back onto the court, make sure to understand within yourself that it is a process. Give yourself long-term goals, take it one session at a time and take the first week or so to get the connection with your mind and your body to become one. Your body will hopefully feel refreshed, and your mind will be itching to get back out there but take it slow.  

First day back? Go and hit a few balls, get that feeling again of having the racquet in your hand. Slowly remind your body what it feels like to move laterally again, and most importantly, have fun. 


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