Tennis Injury Risk Reduction: Can a 10 Minute Warm-Up Actually Work?
Introduction
Tennis is one of the best sports from the perspective of long-term well-being. In fact, research shows regular participation in tennis may increase life expectancy by nearly 10 years and significantly lower risk of heart disease.
However, there is a catch: over 50% of adult recreational players deal with injuries, particularly in the arms, legs, and back. Many of these are "overuse" injuries—those that occur due to repetitive motion without proper preparation or time for recovery.
A recent study at Emory University titled "Tennis 10+ Warm-Up and Cool-Down Program" followed 317 recreational tennis players, aged 18 to 75, for one full year. The players were asked to perform the Tennis 10+ routine before and after they played. Researchers checked in at 3, 6, 9, and 12 months to see how often players were doing the exercises and if they had suffered any injuries.
Hypothesis
The researchers believed that:
Players would become more consistent with the Tennis 10+ routine over time.
Players who followed the program closely (high compliance) would have fewer injuries than those who did not.
Results
Better Habits: Players did get better at sticking to the routine over the year. Men and players between the ages of 39 and 50 were the most consistent.
Injury Prevention: For most of the year, there wasn't a big difference in injury rates between those who followed the program (high compliance) and those who did not (low compliance).
The 12-Month Breakthrough: By the end of the year (12 months), the players who followed the program most strictly (high compliance) had significantly fewer overall injuries and fewer "overuse" injuries compared to those who did not (low compliance).
What Does This Mean For You?
The takeaway is simple: Long-term habits limit risk of injuries. Most recreational players skip the warm-up or cool-down because they feel it takes too much time or isn't "on-court" friendly. Designed for convenience, the Tennis 10+ program offers a 10-minute evidence-based method to reduce injury risk right where you play.
Where Can I Get Access to the Tennis 10+ Warm-Up Cool-Down Program?
The program is freely available. A PDF of the program (viewable on mobile device or computer) can be viewed here.
Appointment
Dr. Verma specializes in non-surgical orthopaedics and sports medicine, treating a wide range of conditions affecting the shoulders, elbows, wrists, hands, hips, knees, ankles, and feet.
With expert training in the unique needs of both junior and adult recreational tennis players, Dr. Verma provides tailored care to help athletes stay on the court.
If you are a patient interested in exploring treatment for your condition, please schedule a consultation with Dr. Verma to discuss the available treatment options.
References
Render A, Mullins M, Avant L, Shenvi N, Tran T, Jayanthi N. Tennis 10+ Warm-Up and Cool-Down Program: A 1-Year Longitudinal Analysis of Compliance and Injury Rates in Adult Recreational Tennis Players. Sports Health. 2026;18(1):47-56. doi:10.1177/19417381251387672