Get Ready for Wimbledon 2025: Your Complete Guide to Tennis Injury Prevention and Performance

Wimbledon 2025 is just around the corner - and while the pros are preparing for Centre Court, it’s your perfect chance to prepare for your best tennis season yet. Whether you're a recreational player inspired by the championships or a competitive athlete gearing up for your next tournament, staying injury-free and enhancing your performance is the key to enjoying the sport you love.

The Wimbledon Effect: Why Tennis Participation Peaks During Championships

Every summer, Wimbledon captivates fans with its pristine grass courts, iconic strawberries and cream, and world-class matches. As one of the four Grand Slam tournaments, it inspires millions to dust off their rackets and return to the court.

But this spike in participation often results in a rise in tennis-related injuries - especially among casual players pushing themselves harder than usual. That’s where proper preparation and injury prevention come in.

Common Tennis Injuries & How to Prevent Them

Tennis demands a lot from your body. From explosive movements to repetitive strokes, certain injuries are more common than others. Understanding them can help you take proactive steps to stay healthy.

1. Tennis Elbow (Lateral Epicondylitis)

Affects the tendons on the outside of the elbow due to repetitive motion, particularly the backhand stroke. Healing can be slow because of limited blood supply to the tendon.

Prevention Tips:

• Use proper grip size and stroke technique

• Strengthen forearm muscles

• Gradually increase playing intensity

• Take regular breaks

2. Shoulder Injuries

The shoulder's mobility makes it prone to overuse injuries like rotator cuff strains and impingements. Poor technique and inadequate warm-up make things worse.

Prevention Tips:

• Incorporate dynamic warm-ups

• Strengthen rotator cuff and scapular stabilizers

• Focus on postural alignment during strokes

3. Lower Back Pain

Caused by rotational forces and overhead motions. Weak core muscles and poor posture increase the risk.

Prevention Tips:

• Improve core strength

• Refine serving and movement techniques

• Don’t skip your cool-down routine

4. Ankle Sprains and Knee Injuries

Lateral movement, quick stops, and changes in direction put stress on joints, especially on hard courts.

Prevention Tips:

• Wear supportive, court-specific shoes

• Do agility and balance training

• Warm up thoroughly before play

How Physiotherapy Boosts Tennis Performance & Prevents Injuries

Working with a physiotherapist isn’t just for pros. It’s a game-changer for any tennis player who wants to perform better and prevent setbacks.

Pre-Season Assessment

A physiotherapy assessment helps identify problem areas before they become injuries.

What to Expect:

• Evaluation of joint mobility and flexibility

• Muscle strength and imbalance screening

• Analysis of movement patterns and biomechanics

• Review of previous injuries

Structured Injury Prevention Program

A warm-up and cool-down aren't optional—they're essential. Active warm-ups increase blood flow to muscles and prepare you for high-intensity movement.

A good program includes:

• Tennis-specific dynamic warm-ups

• Core and whole-body strength training

• Flexibility and mobility drills

• Recovery routines

Treatment & Rehab

When injuries occur, early intervention is key.

Physiotherapy Tools:

• Manual therapy and soft tissue massage

• Exercise prescription and gradual progression

• Biomechanics correction

• Return-to-sport guidance

• Self-management strategies

When to See a Physiotherapist

Don’t wait until minor issues become chronic. Seek help if you experience:

• Pain that lingers despite rest

• Swelling or joint instability

• Weakness or altered mechanics

• Pain disrupting daily activities

Make the Most of Wimbledon Season

Let the world-class action at Wimbledon 2025 inspire you to elevate your own game—safely and smartly. Watch how the pros prepare and play, and adopt their habits of consistency, fitness, and injury prevention.

Even elite players have teams behind them. You deserve support too.