What it takes: Tennis elbow
Repeated backhands, a tight grip and the wrong racquet or string tension can irritate the tendons on the outside of the elbow. It usually builds slowly and hurts when you grip or lift.
Tennis
Thousands of swings, serves and sprints, mostly on one side of the body.
Tennis is great for fitness and coordination, but it asks one arm to do most of the work and your legs to stop and start on hard courts. Elbow, shoulder and ankle problems are the classic tennis injuries.
What it takes and what to do
What it takes: Shoulder overuse from serving
Serving and overhead smashes repeat a fast, forceful overhead motion. Over time the rotator cuff can become irritated, especially if the muscles at the back of the shoulder are weak.
What to do about Shoulder overuse from serving
Do band pull-apartsWeeklyStretch a resistance band across your chest to strengthen the upper-back muscles that pull your shoulders back. Do wall angelsDailySlide your arms up and down a wall to train the muscles that hold your shoulders and upper back upright. Stretch your chest in a doorwayDailyOpen up chest and shoulder muscles that tighten from hunching over desks, steering wheels and phones.What it takes: Ankle sprains and knee strain
Sudden stops, cuts and lunges for wide balls can roll an ankle or twist a knee. Worn shoes and tired legs late in a match add to the risk.
What to do about Ankle sprains and knee strain
Practice standing on one legDailyA daily balance drill that trains your ankles, hips and reflexes. Wear supportive shoesAs neededChoose shoes that fit well and suit your activity, and replace them when they wear out. Warm up before you exerciseAs neededSpend about 5 minutes moving gently before activity to get your muscles and heart ready. Do bodyweight squatsWeeklySit back and stand up without weights to strengthen your legs and hips for everyday lifting and stairs.What it takes: Calf and Achilles strain
Explosive first steps load the calf muscle and Achilles tendon. Players over 30 are especially prone to calf strains and Achilles injuries.
What it takes: Sun and heat on outdoor courts
Long matches in the midday sun mean a lot of UV and heavy sweating. Dehydration makes cramps and heat illness more likely.
What to do about Sun and heat on outdoor courts
Wear sunscreen every dayDailyPut broad-spectrum SPF 30+ on exposed skin each morning and reapply every two hours outdoors. Rehydrate when you sweatAs neededDrink regularly during hot work or long workouts, and add electrolytes when you sweat for more than two hours. Stay safe in the heatAs neededOn hot days, drink water often, take breaks in the shade and plan hard work for the cooler parts of the day.When to see a professional
See a doctor for elbow or shoulder pain that lasts more than a few weeks, shoulder weakness, an ankle you can't bear weight on, or a knee that locks, gives way or swells.