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Five Ways to Prevent Shoulder Injury in Racquet Sport
Racquet sport season brings a predictable rise in shoulder injuries, most of which are avoidable with a few small changes to how you prepare and play. Here are five things worth doing before you next step on court.
The shoulder takes on more strain in racquet sport than almost any other joint in the body, particularly for players returning after a break or picking up a new sport for the first time. The good news is that most shoulder injuries in club and casual players are preventable. None of the five steps below take long, and all of them can help you stay injury free when picking up a racquet this summer.
Warm up the shoulder specifically before play
Do not treat a general warm-up jog as adequate preparation for overhead sport. Spend five minutes on shoulder-specific mobility and rotator cuff activation before you step on court. It makes a measurable difference to injury risk.
Get technique coaching, especially for the serve
The serve is where the majority of shoulder injuries originate. A few sessions with a qualified coach to check your service action is a significantly better investment than several weeks of physiotherapy after the fact.
Don't ignore an ache that persists more than 48 hours
Post-play soreness that resolves by the following morning is normal. Aching that is still present 48 hours later is not, and it is your body asking you to pay attention.
Check your equipment
Racquet weight and string tension directly affect how much force reaches your shoulder. If you are playing with a heavy padel racquet or a poorly strung tennis racquet, you are absorbing more force than you need to be. A specialist retailer can advise on appropriate specifications for your level and injury history.
Strengthen the posterior rotator cuff
Most players train the muscles they use to hit, the ones on the front of the shoulder that power the swing. The muscles that protect the shoulder from injury are on the back of the joint, and they are typically undertrained in racquet sport players at every level. A targeted rotator cuff programme, even 10 minutes three times a week, significantly reduces injury risk.
If you are already dealing with shoulder pain rather than trying to prevent it, our Orthopaedic Shoulder and Elbow and, Sports and Exercise Medicine teams at One Stop Healthcare can help you get a clear diagnosis and a plan to get back on court. They can also advise on how to prevent shoulder injury in racquet sport going forward. No GP referral is required, and appointments are available directly.
Shoulder & Elbow
Sports & Exercise Medicine
Or if you still have questions, contact our friendly and knowledgeable Enquiries Team.
Medically reviewed by Mr Tony Corner - Consultant Orthopaedic Surgeon on 02.09.2026