Preventing and Treating Common Tennis Injuries of the Lower Limbs

Quick Moves, Sharp Pain

Whether you're a casual club player or a competitive athlete, tennis puts your lower limbs under serious strain. Lateral movements, sudden sprints, and repetitive impact on hard courts can all contribute to injuries—especially if your biomechanics aren’t perfect or you're wearing the wrong footwear.

This blog explores the most common tennis-related lower limb injuries, how to spot them early, and the best ways to prevent and treat them so you can stay on court—and off the physio bench.

Why Tennis Takes a Toll on Your Legs and Feet

Tennis is a dynamic sport that involves:

• Repeated acceleration and deceleration

• Pivoting and directional changes

• Jumping and lunging

These movements challenge your:

• Calves and Achilles tendons

• Plantar fascia and arches

• Knees and quads

• Ankle ligaments and peroneal tendons

Hard court surfaces amplify the impact, while sudden loads increase the risk of strains and sprains.

1. Achilles Tendinopathy

⚠️ What it is:

Microtears and degeneration of the Achilles tendon, often due to overuse or poor biomechanics.

🧠 Signs:

• Morning stiffness

• Pain during push-off or after matches

• Thickening or tenderness at the back of the heel

✅ Prevention & Treatment:

• Gradual loading with heel raises

• Shockwave therapy for stubborn cases

• Orthotics to reduce strain on the tendon

• Regular calf stretching

2. Plantar Fasciitis

⚠️ What it is:

Inflammation of the fascia under the foot, caused by repetitive stress, poor footwear, or tight calf muscles.

🧠 Signs:

• Sharp heel pain in the morning

• Pain after long periods of play

• Arch stiffness

✅ Prevention & Treatment:

• Supportive shoes with cushioning

• Custom orthotics to redistribute pressure

• Class IV laser therapy

• Stretching before and after play

3. Medial Tibial Stress Syndrome (Shin Splints)

⚠️ What it is:

Inflammation of muscles, tendons, and bone tissue around the tibia.

🧠 Signs:

• Dull, aching pain in the lower leg

• Worse with running or change in surface

• Tenderness along the shinbone

✅ Prevention & Treatment:

• Gradual build-up in training intensity

• Strengthening the tibialis posterior and glutes

• Custom insoles to reduce overpronation

• Ice and rest in acute phases

4. Patellofemoral Pain Syndrome (Runner’s Knee)

⚠️ What it is:

Pain around the kneecap due to misalignment or overuse.

🧠 Signs:

• Pain during squats or stair climbing

• Aching after long rallies

• Clicking or grinding sensation

✅ Prevention & Treatment:

• Glute and quad strengthening

• Gait assessment and orthotics if flat feet are a factor

• Tape or bracing if needed

• Avoiding deep lunges until pain subsides

5. Ankle Sprains and Instability

⚠️ What it is:

Injury to the lateral ligaments from twisting or rolling the ankle.

🧠 Signs:

• Swelling and bruising

• Reduced balance

• Recurring ‘giving way’ sensation

✅ Prevention & Treatment:

• Proprioceptive balance exercises

• Bracing or taping during sport

• Custom orthotics for stability

• Avoiding uneven surfaces when returning to play

The Role of Footwear and Orthotics

Your shoes should:

• Match the court surface

• Provide adequate lateral support

• Offer cushioning under the heel and ball of foot

Orthotics can:

• Control excess pronation

• Improve alignment

• Reduce load on vulnerable areas

Players with flat feet, high arches, or previous injuries benefit significantly from a podiatric review and custom support.

Rehabilitation Options at We Fix Feet

For persistent or recurrent lower limb injuries, our podiatry and MSK team may recommend:

• Biomechanical assessments

• Radial and Focussed Shockwave Therapy

• Class IV Laser Therapy

• Sports-specific rehab exercises

• 3D-printed custom orthoses

These treatments are often part of a comprehensive recovery plan tailored to your sporting demands.

Final Thoughts: Play Smarter, Not Sorer

Tennis should be a joy—not a pain.

Understanding the unique strain it places on your lower limbs means you can take steps to prevent common injuries before they stop you playing.

With the right combination of support, footwear, strength training, and professional advice, you can:

• Stay injury-free

• Improve performance

• Keep enjoying your game for years to come

🎾 Ready to get assessed? Visit www.wefixfeet.co.uk or call 0115 9328832 to book an injury prevention or recovery appointment.