Impact of Tennis on the Wrist

IMPACT OF TENNIS ON THE WRIST

Wrist injuries are common in tennis due to the high impact involved. Injuries occur more frequently on the dominant side and can be associated with tendons, bones and nerves.

Carpal Tunnel Syndrome: Medial nerve gets trapped, causing pain in the palm

Extensor Carpi Ulnaris (ECU) Tendon: Can incur inflammation or dislocation

Scaphoid Fracture: Typically occurs when a player falls on an outstretched hand

Triangular Fibrocartilage Tears: Pain is described as a clicking sensation

1. First Aid Action to Take After Injury
2. Wrist Stretches
3. Choose the Right Gear

How to Prevent Injury

Most Common Injuries

1. Rehab and Strengthening
2. Return to Play

Rally inside the service lines on a clay court

Introduce volleys with a stabilised wrist

Once you’re ready, play a practice match

Fun Fact: While tennis elbow is inherently linked with tennis by name, it is actually one of the least common injuries resulting from tennis practise

Ice the Area: Apply an ice pack as soon as possible

Stabilise the Wrist: Use immobilising tape or a wristband

Take a Break: Take a little time off to let it heal

Passive Wrist Movement: Keep elbow straight, grasp hand and slowly bend until stretch is felt.

Active Range of Motion: Bend wrist forward, then back as far as you can

The Right Racquet – Graphite or carbon fibre frames are lighter and more aerodynamic

The Right Strings – Nylon or gut strings cause less vibration than polyester

The Right Grip – Comfortable, not too big, not too small

Choose the Right Wrist Brace

Free Thumb: Make sure it won’t restrict your thumb to facilitate serving 

Movement: Choose a wrist brace that will not restrict your movement 

Wear It: Wear your brace during practice to feel natural during play 

Tennis Ball Exercises

Squeeze for 5 seconds

If pain sets in, loosen grip

Pause for 3 seconds

Repeat exercise 10 times

Do this up to 3 times a day

Band around fingers and under foot

Elbow at side bent at 90 degrees

Curl fingers up and down

Do 3 sets of 10 reps

Repeat 1 - 3 times a week

Resistance Band Exercises

5 injuries are incurred per 1000 hours of play (PhysioWorks)

33 players per 100 000 require hospitalisation (PhysioWorks)

13.5% of tennis injuries are wrist injuries, including 11.2% male and 15.7% female (Sports Injury Bulletin)