Almost hitting 3 decades working with juniors, professionals, federations and national teams, I have seen the same story repeat in every country except for few players and coaching teams . A player finishes a long weeks of tournaments, travels home tired, takes two days off, restarts training at full speed, and within three weeks something hurts: a shoulder, a back, a knee, an ankle. Then everyone asks what went wrong in training.
Usually, nothing went wrong in training. The damage was built quietly across the calendar, and nobody managed the stretch between the last match and the next block of work.
This article is my practical framework for preventing tennis injuries after (and during) long tournament calendars, from U14 to the pro tour, for boys and girls, men and women.
Why long calendars injure players
Tennis injuries are rarely one bad moment. They are usually the result of five things adding up:
- Load increase. Moving from two matches a week to six matches in seven days, or from a training block into a weeks of tournament, without a build-up.https://ranilharshana.com/tennis-fitness/training-load-for-tennis-players/
- Repetition. Serves, forehands and split steps are thousands of repeated, one-sided movements. Tissue that cannot recover between sessions starts to break down.
- Poor recovery. Short sleep, jet lag, hotel food, dehydration and late finishes. Recovery is where adaptation happens, and tournaments is where you burn it out.https://ranilharshana.com/tennis-fitness/sleep-the-missing-link-for-tennis-players/
- Gaps in strength and movement. Weak hips and trunk, stiff thoracic spine, poor ankle control, and a shoulder that is trained to serve but not trained to decelerate this starts long before with LTAD & Periodized S&C planning https://ranilharshana.com/tennis-fitness/ltad-for-tennis-players-2/ https://ranilharshana.com/tennis-fitness/weight-training-and-resistance-training-for-wellness-and-sports-performance/
- Under-fueling and stress. Not eating enough for the workload, and carrying ranking or winning pressure, exam pressure or family/coach pressure. what we call it intrinsic & extrinsic pressure https://ranilharshana.com/tennis-fitness/oxidative-stress-and-tennis-players/ https://ranilharshana.com/tennis-fitness/relaxing-after-tennis-tournaments/
If you manage these five, you can prevent most injuries, I see this would be the starting point for any junior player before considering high end pro player type S&C , recovery & programming.
What the evidence says. An IOC expert group concluded that poor load management is a major risk factor for injury, and defined load broadly to include rapid changes in training and competition load, congested calendars, psychological stress and travel [1]. In a study of 112 adolescent athletes, those sleeping at least 8 hours a night were about 68% less likely to be injured than those sleeping less [7]. This was an observational study, so it shows an association, not proof of cause, but it clarify what I see in the courts and beyond.
i check for the 6 : Monitor, Load, Strengthen, Recover, Fuel, Mind
1. Monitor. Track what you can measure simply: hours slept, soreness (0 to 10), body weight trend, mood, and the number of matches and serves in the last 7 days. Use a daily traffic light. Green means train as planned. Amber means reduce volume or intensity. Red means medical or physio review before playing.
2. Load. Increase workload gradually and plan the drop-off after the event. A simple rule I use: avoid sudden jumps in weekly workload, and always schedule a lighter week after a heavy tournament block, not just rest days.
3. Strengthen. Strength training is injury insurance, not an extra. Two sessions a week, even in-season, focused on legs, hips, trunk, shoulders and calves. S&C is individualized based on players daily requirement considering biomonitoring their macro cycle in S&C and Tennis.
4. Recover. Sleep first, then food, then fluids, then tools like massage, mobility and contrast therapy. Tools do not replace sleep. ( read my dedicated article on Sleep )
5. Fuel. Eat enough, consistently, around training and matches. This is critical for growing juniors and especially for girls.
6. Mind. Fatigue and stress change movement and judgement. Players who are anxious or burned out get hurt more, and recover slower.
Heat, humidity and travel: ESSENTIAL factor
Playing in the heat raises thermal, physiological and perceptual strain compared with cooler conditions, and core temperatures above 39.5°C have been reported in hot match play [3]. Hydration is hardest to maintain when players compete in multiple matches on successive days and weeks in the heat [2]. Dehydration and fatigue reduce movement quality, and poor movement raises injury risk.https://ranilharshana.com/tennis-fitness/how-to-prevent-cramps-in-tennis/
- Individualise fluids. One practical review recommends an individualised hydration plan, with more than 200 ml of fluid at each changeover (about every 15 minutes), and notes that sodium loss is a key factor in tennis-related cramping [4].
- Weigh in. Weigh before and after training in the heat. Large body-mass losses signal under-drinking, and the plan needs adjusting.
- Acclimatise. In my experience, arrive early and build heat exposure gradually over several days before the first match.
- Cool smartly. Use shade, ice towels, cold drinks and rest between points and at changeovers.
- Travel and illness. Jet lag, hotel food and crowded flights stress the body. Keep meal times and sleep consistent, and watch for early signs of illness.
Surfaces, shoes and equipment
Research specific to tennis is limited here, so this section is based on my coaching practice. Changing surface (hard, clay, grass), shoes, racquet or string tension within the same week changes how the ankles, knees, shoulder and elbow are loaded.
- Change one variable at a time and allow a few sessions to adapt.
- Replace worn shoes before the tour, not during it.
- Avoid switching to a stiffer strings or a heavier racquet right before a long event.
- Practice on the new surface for a couple of days before competing on it, when the travel calendar allows.
Injury patterns by age group and sex
The injuries differ because bodies differ at each stage. Growth, hormones, training age and schedule all change the risk. These are patterns, not rules. Every player needs individual assessment by a qualified medical professional. As coaches always consider chorological age, biological age and training age.
U14: growing bodies, growing risk
What I see: Growth-plate irritation (heel pain, knee pain below the kneecap), overuse in the shoulder and elbow, ankle sprains, and fatigue from too many matches and heavy training blocks too early.
Boys: Many are still before their growth spurt, so injuries are often from too much play and too little general athletic development.
Girls: Many are entering their growth spurt earlier, which can change coordination and knee mechanics. Early signs of under-fuelling and poor sleep appear here.
What to do:
- Prioritise general athleticism: jumping, landing, running, balance, throwing, and learning to lift with good technique.
- Decide match/tournament volume across the year. A U14 does not need a pro calendar.
- Teach players to report pain early. Pain that changes technique is a stop sign.
- Plan multi-sport or free-play weeks. Variety protects young bodies.
U16: peak growth, peak vulnerability
What I see: The growth spurt brings temporary clumsiness, tight muscles and weaker control. Common issues are lower back pain (especially from serving and extension), patellar tendon pain, ankle sprains, hip and groin tightness, and shoulder fatigue.
Boys: Often the biggest growth spurt happens in this window. The lower back and knees take the strain, and serve speed rises faster than trunk strength.
Girls: Growth has often slowed, but training load rises. This is where I watch closely for stress injuries in the foot/ankle and shin, knee control during landing and cutting, and low energy availability.
What to do:
- Measure height and growth every few months. When growth accelerates, reduce volume, not just intensity.
- Strengthen the trunk, glutes and hamstrings. Teach serve mechanics that share load through the legs and trunk, not the back.
- Add landing and deceleration work, particularly for girls.
- Teach fueling. Skipping meals around school and travel is a hidden risk could cause major health and medical issues.
U18: ITF junior circuit, schedule overload
What I see: Shoulder overuse, wrist and forearm pain, lower back stress, hip and abdominal strains, ankle and knee injuries, plus travel fatigue and burnout.
Boys: Higher serve power and match intensity. Back and shoulder risks rise with serve volume.
Girls: Wrist, forearm and shoulder issues from heavy topspin and repetition, and a higher risk of stress injuries when energy intake is too low.
What to do:
- Build a calendar by blocks: tournament, recovery week, development week. Do not chain events without a plan.
- Track serve counts, and manage the warm-up, so shoulders are prepared before the first match.
- Use a travel routine: hydration, light movement, sleep timing and a food plan.
- Keep two strength sessions a week even in tournament weeks, shorter and sharper.
Pro tour: accumulated wear and tear
What I see: Shoulder and elbow tendinopathy, lower back, hip and abdominal strains, Achilles and calf problems, knee pain, and chronic fatigue.
Men: Heavy serving and long, physical matches raise shoulder, back and knee loading. Hamstring and calf strains appear when fatigue accumulates.
Women: Similar overuse injuries, plus a higher need to monitor energy availability, bone health and knee control across a long season.
What to do:
- Individual load management: choose events, plan rest weeks, and protect the off-season.
- Daily mobility and activation as a habit, not a reaction to pain.
- Keep strength training year-round. Reduce volume at events but not to zero.
- Work with a team: coach, physio, doctor, nutritionist and S&C coach on the same page.
Female athlete health: energy availability and RED-S
Relative energy deficiency in sport (RED-S) is impaired physiological functioning caused by low energy availability. It can affect metabolic rate, menstrual function, bone health, immunity, protein synthesis and cardiovascular health [5]. It affects male athletes too, and a 2023 IOC update refined the concept and its clinical assessment (now abbreviated REDs) [6].
In tennis, the risk rises when training and travel load increase but meals are missed or too small. In girls and women, I watch for these signs:
- Irregular or missed periods, or periods that have not started at the expected age
- Repeated stress-type pains in the shin or foot
- Frequent illness, slow recovery, low mood or loss of motivation
- Fear of eating, or rigid food rules
The cycle itself can change how a player feels, so track it privately with the player, and adjust load and fuelling around symptoms. Any of the signs above needs a doctor or sports dietitian, it is not a coaching fix.
The post-tournament reset: 7-day MUST
This is the part most players skip, and it is the most valuable.
Day 1 to 2: Recover. Sleep as much as you need. Eat well, drink fluids, walk, light mobility. No hard hitting. Note any pain that is lingering.
Day 3: Check. Review soreness, sleep and body weight. Do a simple movement screen: squat, single-leg balance, shoulder mobility, hip rotation, ankle range. Any pain or big left-right difference gets a physio check.
Day 4 to 5: Rebuild. Light on-court work at reduced volume, plus strength training focused on weak links. Aim for good movement, not heavy loads.
Day 6 to 7: Ramp. Return to normal training volume gradually. If everything feels green, build back to the full schedule over the following week.
Younger players and anyone with a history of injury need a longer reset. When in doubt, take another day.
During tournaments: how to minimise damage
- Warm up properly. A short sequence for hips, trunk, shoulders and calves, then progressive hitting. Never start serving at full speed.
- Cool down. Easy movement, fluids and food within an hour of finishing.
- Sleep like it is training. Teens need roughly 8 to 10 hours. Protect it with consistent bedtimes and a dark, cool room.
- Eat on a schedule. Carbohydrate and protein after matches, and enough fluids with electrolytes in heat.
- Pack your tools. Bands, a ball for soft-tissue work, tape, and a simple mobility routine.
- Be honest about pain. Soreness is normal. Sharp, worsening or technique-altering pain is not.
A 10-minute pre-match warm-up
This is the routine I use as a starting point. Adjust it for age and injury history. Also this is individualized based on the player.
- Raise temperature (2 min): easy jog, skipping or shadow footwork.
- Mobilise (3 min): hip circles, leg swings, thoracic rotations, arm circles.
- Activate (3 min): band external rotations and scapular retraction, glute bridges, single-leg calf raises.
- Move fast (2 min): split steps, short accelerations, a few lateral shuffles.
- Then hit: start with mini-tennis, build to full groundstrokes, and serve at half pace before full speed.
A 30-minute tournament-week strength session
Twice a week, before an off-day or after a light practice. Two to three sets of 6 to 10 controlled reps, stopping well short of failure.
- Legs: split squat or goblet squat
- Posterior chain: Romanian deadlift or hip thrust
- Calves: straight- and bent-knee raises
- Shoulder: band or light dumbbell external rotation, plus rows
- Trunk: side plank and dead bug
- Finish: 5 minutes of mobility for hips, thoracic spine and shoulders
Younger players should learn the movements with light loads and good technique. Anyone with pain or an injury should have this programme reviewed by a physiotherapist.
Returning to play after aN injury
This is a coaching framework, not a medical protocol, and a clinician should clear anything beyond a minor pains.
- Settle: daily movement is pain-free and range of motion is back to normal.
- Rebuild: strength and control match the other side.
- Reintroduce: short, low-intensity hitting, then add serves, intensity and match play step by step.
- Watch: if pain returns, step back one level and speak to the physio. Do not jump straight back to full volume.
Red flags: stop and get assessed
- Pain that wakes the player at night or does not settle after a few days
- Pain that is sharp, localised to a bone, or worse with impact
- Swelling, instability, or a joint that gives way
- Persistent fatigue, repeated illness, mood changes, or missed periods in girls
- A sudden drop in serve speed or a changed serve action
These are signals to involve a doctor or physiotherapist quickly, not to push through.
What parents and coaches can do
- Treat the calendar as a plan, not a wish list. More tournaments do not equal better development.
- Make rest and strength training normal, not optional.
- Reward honesty about pain. Players hide injuries when they fear losing a spot or a ranking point.
- Build a team around the player: coach, S&C, physio, doctor and nutrition support.
The bottom line
Long tournament calendars will always be demanding. Injuries are not inevitable. The players who last are the ones who treat recovery, strength, food and sleep as seriously as their forehand. Prepare early, monitor daily, reset properly after every block, and individualise the plan for each player’s age, sex, growth stage and history.
That is how we build players who are healthy at 14, strong at 18 and still competing at the top level years later as a pro.
This article is for general education and is not medical advice. Players with pain, injury or health concerns should consult a qualified doctor or physiotherapist.
If you like in depth details checkout the books https://ranilharshana.com/about/
References
- Soligard T, Schwellnus M, Alonso JM, et al. How much is too much? (Part 1) International Olympic Committee consensus statement on load in sport and risk of injury. Br J Sports Med. 2016;50(17):1030-1041. doi:10.1136/bjsports-2016-096581
- Bergeron MF. Hydration and thermal strain during tennis in the heat. Br J Sports Med. 2014;48(Suppl 1):i12-i17.
- Périard JD. Heat stress and tennis performance. Aspetar Sports Medicine Journal. 2014;3 (Targeted Topic: Sports Medicine in Tennis).
- Kovacs MS. Hydration and temperature in tennis: a practical review. J Sports Sci Med. 2006;5(1):1-9.
- Mountjoy M, Sundgot-Borgen JK, Burke LM, et al. IOC consensus statement on relative energy deficiency in sport (RED-S): 2018 update. Br J Sports Med. 2018;52(11):687-697. doi:10.1136/bjsports-2018-099193
- Mountjoy M, et al. 2023 International Olympic Committee consensus statement on relative energy deficiency in sport (REDs). Br J Sports Med. 2023;57:1073-1097.
- Milewski MD, et al. Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. J Pediatr Orthop. 2014;34(2):129-133.