If you’ve taken a long break from tennis or pickleball, the excitement of getting back on the court can be hard to resist. However, diving straight into intense play can lead to discomfort, injury, and frustration. A careful, gradual return with an emphasis on stretching, conditioning, and preventative work can make the experience more enjoyable and sustainable.
START SLOW AND LISTEN TO YOUR BODY
After weeks, months, or even years off the court, your body won’t be as conditioned for the quick movements and repetitive motions these sports demand. Begin with shorter practice sessions, light rallies, or even shadow swings. Focus on quality over quantity, giving your muscles and joints time to adapt to the dynamic movements of lunging, pivoting, and rotating.
THE IMPORTANCE OF STRETCHING
Proper stretching is key to avoiding injury. Incorporate both dynamic stretches before play—such as leg swings, arm circles, and gentle torso twists—and static stretches afterward to support recovery. Pay extra attention to your shoulders, hips, hamstrings, and calves, as these areas are heavily involved in tennis and pickleball.
CONDITIONING AND STRENGTH WORK
While time on the court improves your game, off-court conditioning builds the foundation for safe play. Include:
• Core strengthening exercises for stability and balance.
• Leg and glute exercises like squats and lunges to support explosive movements.
• Shoulder and forearm work to protect against strain from swings and volleys.
• Cardio and footwork drills to build endurance gradually.
WARM-UP AND COOL-DOWN ROUTINES
Always dedicate at least 10 minutes to warming up before play and cooling down afterward. A proper warm-up increases blood flow to your muscles, while a cool-down helps prevent stiffness and soreness the next day.
SET REALISTIC GOALS
It can be tempting to pick up right where you left off, but patience is your best ally. Start with recreational play or low intensity matches before entering competitive settings. Gradual progression reduces the risk of overuse injuries and helps maintain motivation.
Returning to tennis or pickleball after a long hiatus can be incredibly rewarding if you take a thoughtful, measured approach. Stretching, conditioning, and listening to your body will not only help prevent injuries but also ensure you enjoy the game for years to come.
