Return to Play Guidelines for the Injured Tennis Player

February 11, 2023

Returning to Tennis After an Injury: How to Get Back on the Court Safely

Tennis is one of those rare sports you can enjoy for decades. It’s fast, strategic, and keeps you moving. But like any sport, tennis comes with the risk of injury—and rushing your return can lead to setbacks.

Whether you’ve been sidelined by a shoulder strain, elbow pain, or another injury, a safe and gradual comeback is key. At Omaha Physical Therapy Institute, we help players return to the game stronger, smarter, and without re-injury. Here’s a general framework for easing back into tennis, especially for upper extremity injuries.

Why a Gradual Return Matters

After an injury, your body needs time to rebuild strength, coordination, and endurance. Jumping back in at full speed can overload healing tissues, increasing your risk of further injury. A step-by-step plan helps you regain your game while protecting your health.

Your General Return-to-Tennis Roadmap

1. Stay Flexible

Stretch your entire body regularly, not just the injured area. Keep stretching between practices and during training sessions as needed to maintain mobility.

2. Build a Strong Foundation

Work with your physical therapist to create a stability and resistance training program specific to tennis. Whole-body strength reduces strain on injured areas.

3. Adjust Your Stance

When you return to forehand groundstrokes, start with a semi-closed stance. Over 2–3 weeks, gradually progress to an open stance as your comfort and control improve.

4. Control the Spin

Avoid heavy spin at first. Begin with flatter shots, then build spin gradually to reduce stress on your arm and shoulder.

5. Add Variety Slowly

If your PT agrees, introduce swinging volleys and slices 3–4 weeks into your return. Start light and only progress if you remain tolerant of the intensity.

6. Increase Intensity Gradually

Once cleared by your PT or physician, raise your hitting intensity by about 25% each week—only if you have no setbacks.

7. Build Volume Over Time

Add roughly 5 minutes each week to your practice sessions for specific shots until you hit your desired training time.

8. Warm Up with Purpose

Use sport-specific warm-up drills to prepare your body before hitting. A proper warm-up can significantly reduce injury risk.

9. Supplement with Cross-Training

Mix in cardio and strength training that supports tennis performance. Your body will thank you.

10. Test with Simulated Matches

Once you can train at full intensity with minimal discomfort during and after 4–5 practice sessions and 2–3 simulated matches, you’re ready for real match play.

Start with one match per day if possible.
Avoid multi-match tournament days at first. They can overwhelm healing tissues.

The Bottom Line

A successful return to tennis after injury isn’t about how quickly you can get back. It’s about gradually exposing yourself so your body gets conditioned and tolerant of activity again. Following a structured progression and working closely with your physical therapist will help you get there safely.

If you’ve been sidelined or want a personalized return-to-play plan, contact Omaha Physical Therapy Institute today. We’ll help you get back on the court…stronger, smarter, and ready to play your best tennis.

Reference:

https://pubmed.ncbi.nlm.nih.gov/33532974/

Félix I, Dines D, Dines J. Interval Return to Play Programs for the Tennis Athlete. Curr Rev Musculoskelet Med. 2021 Apr;14(2):185-191. doi: 10.1007/s12178-021-09701-y. Epub 2021 Feb 3. Erratum in: Curr Rev Musculoskelet Med. 2021 Aug;14(4):271. PMID: 33532974; PMCID: PMC7990973.

Disclaimer: This is advice is educational and should not be the sole source of medical advice. Consult with your physical therapist or physician for further questions and treatment tailored specific to you and your goals.

Make an Appointment Today! »

Your Comeback Story Starts Here!