Tennis injury prevention basics for young players

The short answer

The basics of staying healthy in tennis are simple: warm up before playing, wear well-fitting court shoes, drink water, use sun protection, take rest days and tell an adult about any pain. This guide offers general habits only. For any specific injury or concern, ask a coach, doctor or athletic trainer.

Warm up before every session

A warm-up gets the body ready to move. A coach can guide a routine, and typical warm-ups include:

• Light jogging or skipping around the court.
• Gentle arm circles and shoulder movements.
• Side steps and small hops.
• Easy mini-tennis or soft hitting before full swings.

Starting gently and building up is better than going full speed from the first ball.

Shoes and gear

• Wear tennis or court shoes designed for side-to-side movement, not running or fashion shoes.
• Replace shoes that are worn down or too small.
• Use a racquet that suits your child's size and strength. A racquet that is too heavy or long can be harder to control. A coach or pro shop can help.
• Check grips and strings for wear.

The youth tennis equipment checklist covers what to look for.

Heat, water and sun

Tennis is often played outdoors in warm weather, so plan ahead.

1. Drink water before, during and after play, and take breaks in the shade.
2. Use sunscreen, a hat and sunglasses if comfortable.
3. Wear light, breathable clothing.
4. If a child feels dizzy, sick or unusually tired, stop play, move to shade and get help from an adult.

Listen to pain

• Encourage children to tell a parent or coach if something hurts.
• Do not tell a child to play through pain.
• If a player is hurt, remove them from play and ask a coach, doctor or athletic trainer what to do next.
• Follow professional guidance on when to return. This guide does not offer return-to-play advice.

Healthy habits around practice and matches

Good habits matter before and after play as well as on the court. The ideas below are general, and a coach or doctor can tailor them to your child.

Before play

Make sure your child has eaten something familiar and has water in a bottle. Check shoelaces, strings and grips. Arrive early enough to warm up gently instead of rushing straight into hard hitting.

During play

Encourage water breaks and shade when possible. Players should feel free to say if they are tired or sore, and adults should listen. Coaches who vary drills and give short breaks keep young bodies fresh and minds focused.

After play

A slow walk and a drink help children settle down. Put away gear, check for wear, and talk about how the session felt. Rest days and a mix of activities are good for young players. Doing many kinds of movement, such as running, swimming or other sports, builds general coordination that helps tennis too.

Rest and variety

Young players benefit from rest days and from playing other sports and activities. Doing the same motion every day, such as serving, can tire the body. Rest is part of training, not a sign of weakness.

Court safety habits

• Clear stray balls off the court so nobody steps on them.
• When a ball from another court rolls onto yours, stop play and return it politely. Standard etiquette lets a player call "ball on court" to pause the point.
• Keep racquets under control, and leave space when others swing.
• Look out for wet or slippery court areas after rain.

Anything beyond these basics, including pain, a past injury or when to return after being hurt, belongs with a doctor or athletic trainer.

Common mistakes

• Skipping the warm-up when running late.
• Playing in worn-out or wrong shoes.
• Ignoring thirst until a match is over.
• Pushing through soreness to avoid disappointing a coach or parent.
• Adding too much play all at once. See how to prepare for tennis season for gradual build-up ideas.

What to ask your coach or program

• What warm-up do you use, and can we do it at home?
• What is the plan for heat, lightning or wet courts?
• Who is trained in first aid at practices and matches?
• How do you handle a player who says they are hurt?

Cooling down and recovering

A gentle cool-down helps the body settle after hard play. Slow walking, easy movement and a drink of water are good habits. Encourage children to eat regular meals and get enough sleep, which are part of feeling ready to play. If your child seems unusually sore or tired for several days, have a conversation with the coach and, if needed, a doctor.

Teaching kids to speak up

Many children keep quiet about discomfort because they do not want to miss out or let anyone down. Make it clear that telling an adult is the right thing to do and that nobody will be upset. Coaches can reinforce this by asking players how they feel at the start of practice. A culture where speaking up is welcome keeps kids safer and happier.

Equipment checks

Before each session, take a minute to look over the gear. Check that shoes are laced and fit well, grips are not slipping, and the racquet frame and strings are undamaged. Replace worn or broken items, and ask a coach or pro shop about the right racquet for your child. If you are planning ahead for the season, tennis practice at home for beginners offers gentle ways to stay active between lessons.

What to ask a doctor or trainer

If your child has a past injury, a medical condition or ongoing pain, speak with a doctor or athletic trainer before and during the season. They can advise on what is suitable for your child. This guide does not replace professional advice.

Sources and further reading

1. Tips to Prevent Sports Injuries in Children & Teens HealthyChildren.org (AAP)
2. Preventing Overuse Injuries in Young Athletes: AAP Policy Explained HealthyChildren.org (AAP)
3. Tennis elbow Mayo Clinic
4. Tennis Safety Tips KidsHealth (Nemours)

Links open in a new tab. Quotations are short excerpts, included with attribution for commentary. BlackForge Sports is not affiliated with or endorsed by the people or organizations named.

Frequently asked questions

How should kids warm up for tennis?

Start with light movement like jogging and side steps, add arm circles, then hit softly before full swings. A coach can guide a routine.

What shoes should kids wear for tennis?

Court shoes made for side-to-side movement that fit well and are not worn out.

How can I keep my child safe in the heat during tennis?

Offer water often, use shade breaks and sunscreen, and stop play if your child feels unwell.

Should a child play through pain?

No. Have the child stop and tell an adult, then ask a coach, doctor or athletic trainer.

Do kids need rest days from tennis?

Rest and variety are generally encouraged. Ask your coach about a sensible schedule.