With the exciting conclusion of the US Open and the crowning of a new world No.1 player, tennis once again reminded us why it’s one of the most thrilling sports on the planet. The incredible athleticism on display — from lightning-fast serves to grinding baseline rallies — captures the imagination of millions.

But tennis isn’t just for the pros under the bright lights of Arthur Ashe Stadium. It’s also a sport enjoyed by recreational players worldwide, offering benefits that extend far beyond the court. Research shows that tennis is one of the best lifetime sports you can play for your body, mind, and overall health.

Tennis is a unique blend of aerobic and anaerobic activity. You’re sprinting, stopping, lunging, and rotating constantly, but you’re also playing for extended periods of time, which builds cardiovascular endurance. According to a large population study, regular participation in racket sports (like tennis, badminton, squash) is associated with a 47% lower risk of all-cause mortality and a 56% reduction in cardiovascular-related death compared with non-participants.

Some of the major benefits include:

• Cardiovascular fitness: The start-stop nature of tennis builds aerobic endurance while improving VO₂ max (your body’s oxygen efficiency).
• Musculoskeletal strength: Tennis challenges both the upper and lower body. Powerful serves and groundstrokes rely on rotational core strength and explosive leg power.
• Coordination and agility: Tennis demands fast reaction times, hand-eye coordination, and balance, which can improve neuromuscular control.
• Mental health and cognition: Like many sports, tennis is linked to lower stress, better mood regulation, and improved executive functioning.

It’s no wonder tennis is often ranked as one of the most effective sports for promoting longevity and health.

Of course, all that lunging, serving, and twisting isn’t without risk. Both professional and recreational players are prone to a set of common injuries — some acute, some overuse-related. Here are a few of the most well-documented:

Tennis Elbow (Lateral Epicondylitis)

The classic tennis injury, caused by repetitive extension of the wrist and overuse of the forearm muscles. It accounts for up to 50% of upper limb injuries in recreational players . While the name suggests it only happens in tennis, any activity involving repetitive wrist extension can cause it.

Rotator Cuff Tendinopathy

Serving and overhead strokes put immense stress on the shoulder, particularly the rotator cuff. Professional players experience higher incidence rates, but recreational athletes are not immune.

Ankle Sprains

Frequent changes of direction make ankle injuries common. Studies estimate ankle sprains represent up to 25% of acute injuries in tennis . Proper footwear and strengthening exercises help reduce the risk.

Stress Fractures and Overuse Injuries

The repetitive high loads on the lower limbs can lead to tibial stress fractures, patellar tendinopathy, and hip overuse injuries — particularly in players who suddenly increase training volume.

Back Injuries

Serving and groundstrokes require significant spinal rotation, extension, and flexion. Low back pain and disc-related issues are frequently reported in both elite and recreational athletes.

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Injury Prevention and Management

Fortunately, many of these issues are preventable with good training habits and awareness:

• Strength and conditioning: Building resilience in the rotator cuff, forearm, core, and lower body reduces overuse stress.
• Technique coaching: Proper stroke mechanics and serving form can significantly cut injury risk.
• Mobility and stability work: Spinal mobility, hip stability, and ankle control are essential.
• Load management: Avoid sudden spikes in match play or training volume, gradual progression is safer.
• Professional support: Chiropractors, physiotherapists, and sports medicine specialists can help manage injuries early and guide safe rehabilitation.

Game, Set, Match: The Curiously Aligned Take

Like all sports, tennis carries injury risk. But the benefits — from cardiovascular health to muscular strength and even longevity — far outweigh the downsides when played with a smart approach. Whether you’re a weekend warrior at the local club or dreaming of Arthur Ashe Stadium, tennis can be a lifelong ally in your pursuit of health.

So grab your racket, mind your form, and keep an eye on those ankles and elbows — your body (and maybe even your brain) will thank you.

References

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