Massage for recovery in tennis players: Key areas to focus on

Tennis is a highly demanding sport that places repetitive stress on the body through sprinting, rapid changes of direction, powerful serves, and repeated overhead strokes. Matches can last several hours, requiring not only strength and speed, but muscular endurance and joint resilience. Over time, this can lead to muscle tightness, fatigue, reduced mobility, and an increased risk of common overuse injuries.

Massage plays an important role in helping tennis players recover, maintain performance, and prevent overload-related issues by improving circulation, reducing muscle tension, and restoring optimal movement patterns.

Key areas to focus on for tennis recovery

1. Shoulder and rotator cuff

The shoulder is one of the most heavily loaded joints in tennis, particularly during serves and overhead shots. Repetitive acceleration and deceleration can create tightness in the anterior shoulder (pectorals and anterior deltoid) and overload the rotator cuff.

Massage should focus on:

• Rotator cuff muscles (especially infraspinatus and teres minor)
• Posterior or back of shoulder
• Pectoralis major and minor
• Upper trapezius

Addressing these areas helps reduce shoulder tightness, improve overhead range of motion, and decrease the risk of impingement-related symptoms.

2. Hip flexors and glutes

Tennis requires constant lunging, rotation, and explosive lateral movement. The glutes are critical for power production and pelvic stability, while the hip flexors can become tight due to repeated sprinting and split-step positions.

Key areas to address with massage therapy:

• Gluteus maximus and medius
• Deep hip rotators
• Hip flexors (iliopsoas & tensor fascia latae – TFL)
• Adductors

Maintaining hip mobility and soft tissue quality supports better force transfer from the lower body into strokes and reduces compensatory stress on the lower back.

3. Forearms and wrists

Repetitive gripping and backhand strokes heavily load the wrist extensors, often contributing to lateral elbow pain (commonly known as tennis elbow). While repeated pronation on the forehand can lead to golfer’s elbow or medial elbow tendinopathy. Tight and overworked forearm muscles can increase tension at the tendon attachments.

Massage techniques targeting the wrist extensors and flexors can:

• Reduce muscle tone and trigger points
• Improve local blood flow
• Decrease strain on the lateral & medial elbow
• Support recovery between matches or training sessions

This is especially important during tournament periods when load accumulates quickly.

4. Calves and lower legs

Quick directional changes and push-offs place high demand on the calves (gastrocnemius and soleus). Tightness in these muscles can affect ankle mobility and increase strain through the Achilles tendon.

Massage can help:

• Reduce lower leg tightness
• Improve ankle dorsiflexion
• Decrease post-match stiffness & enhance lymphatic drainage
• Support recovery from hard-court play, which increases impact forces around the ankle and knee

5. Thoracic spine and upper back

Tennis involves significant trunk rotation and extension, especially during serving. Limited thoracic mobility can shift stress to the shoulder or lower back.

Soft tissue work to the thoracic paraspinals, rhomboids, and lats can:

• Improve rotational mobility
• Enhance posture & breathing
• Reduce upper back stiffness
• Support efficient serving mechanics

Why massage matters for tennis performance

Recovery is not just about reducing soreness; it’s about maintaining movement quality. When key muscle groups become tight or fatigued, players may compensate with altered mechanics & muscle imbalances, increasing injury risk and decreasing power output.

Regular sports massage as part of a recovery plan can:

• Shorten recovery time between training sessions & matches
• Maintain joint mobility
• Reduce muscular imbalances

Recover and perform at your best with Ace Sports Clinic

At Ace Sports Clinic, our myotherapists and remedial massage therapists work with tennis players to support recovery, manage muscle tension, and maintain movement quality throughout the season. Whether you’re a competitive player or enjoy tennis recreationally, our team can help you develop a recovery approach that supports your individual needs.

To learn more about sports massage for tennis players or to book an appointment, contact Ace Sports Clinic Malvern on 03 9824 8001.

By Giacomo Taddei – Ace Sports Myotherapist & Remedial Massage Therapist