By Valérie Méthot, physiotherapist

In the world of racquet sports, upper limb injuries are a major concern for enthusiasts. Whether it’s tennis, badminton, pickleball, or squash, the intensity and repetition of movements place significant stress on the shoulders, elbows, and wrists, increasing the risk of tendinitis, such as “tennis elbow.” This reality highlights the critical importance of adopting preventive measures and understanding the best treatment approaches for these injuries. Prevention, through proper warm-ups and exercises, plays a key role in minimizing the risks of pain and injuries associated with these sports.

This article discusses the different types of upper limb injuries commonly encountered in racquet sports and explores the recommended prevention and treatment strategies.

TYPES OF INJURIES

Racquet sports expose players to two main categories of upper limb injuries: traumatic injuries and overuse injuries.

Traumatic injuries

These injuries typically occur suddenly during activity. For example, a sudden and rapid movement of the wrist or shoulder backward when receiving a ball can cause a muscle or joint injury. In rarer cases, a fall to the ground could also result in a fracture.

Overuse injuries

These injuries develop gradually and are caused by repetitive movements and prolonged strain on certain parts of the body. “Tennis elbow” and rotator cuff tendinitis are typical examples, affecting the tendons of the elbow and shoulder, respectively. These conditions usually require relative rest and specialized treatments for full recovery and a safe return to sport.

PREVENTION STRATEGIES

Improving physical preparation

If you play racquet sports seasonally, it’s important to schedule a physical preparation period to reduce the risk of injury. Strengthening and stretching exercises specific to the sport should be performed a few weeks before the start of each season. For those practicing these sports year-round, these same exercises can be done periodically as part of a maintenance routine.

Performing a proper warm-up

A proper warm-up is essential and significantly reduces the risk of injuries. A complete warm-up includes both a cardiovascular and a muscular component. For racquet sports, a light jog in place followed by active shoulder and wrist rotation movements are good examples. It is also important to start your practice with light to moderate intensity rallies before beginning a match or increasing the intensity of your shots.

Optimizing playing technique

A good playing technique is crucial for minimizing the risk of injuries. It’s important to ensure that movements and postures during play are correct to avoid muscle imbalances and excessive strain on certain parts of the body. Professional advice and technical analysis can help players adjust their playing style and improve their efficiency while reducing the risk of injury.

Using appropriate equipment

Adjusting your equipment is another effective prevention strategy. Using overgrips to improve grip and vibration dampeners on the racket can help prevent overuse injuries like tennis elbow. Additionally, it’s recommended to regularly replace the racket handle grip to maintain good traction—essential for optimal racket control and reduced risk of injury.

TREATMENT APPROACHES

Immediate care

Prompt management of upper limb injuries is essential to minimize damage and speed up recovery. Initially, sports rest is often recommended to reduce inflammation and pain. Additionally, taping or a brace may be used to support the joint and limit movements that could worsen the injury.

Physiotherapy

After the initial rest phase, rehabilitation plays a crucial role. Following a physiotherapy assessment, treatment sessions aim to restore strength, range of motion, and stability of the affected structures. To do so, the physiotherapist may use various techniques such as manual therapy, soft tissue techniques, and tailored exercise programs. These specific exercises are taught to the athlete for self-management, promoting optimal recovery and preventing recurrence..

Gradual return to activity

Resuming sports activities must be gradual to avoid triggering pain or worsening the injury. It is advisable to consult your physiotherapist before returning to your sport. They will guide you in developing a precise and safe return-to-play plan.

The importance of a proactive approach

Finally, it is essential to highlight the importance of a proactive approach in preventing and treating upper limb injuries in racquet sports. Implementing preventive strategies such as physical preparation, proper warm-ups, technique improvement, and the use of appropriate equipment significantly helps reduce the risk of injury. At the same time, understanding the importance of early intervention at the onset of pain is key to ensuring optimal and lasting recovery.

Turning to qualified professionals for the treatment of upper limb injuries can make all the difference. Clinique Dextérité offers effective, tailored care, helping athletes return to their activities pain-free and with greater enjoyment. For nearly 15 years, this innovative clinic has provided physiotherapy, occupational therapy, and kinesiology services focused on upper limb issues—from the cervical region to the shoulder, elbow, wrist, and all the way to the fingertips—making it a valuable resource in the Quebec City region.