Why are my legs so sore after tennis?
Noah Mitchell
Published Jan 21, 2026
Tennis is a sport that puts a lot of stress on your muscles and joints, particularly if you are playing on hard courts. When you take time off and you are not performing the very specific movements that tennis possesses, it is highly likely that your muscles, and even joints will be sore once you return.
Why do my legs hurt after tennis?
'Tennis leg' is an incomplete rupture of the inside of the calf muscle (Figure 1 and 1a). It is a typical tennis injury that often occurs in players in the 35 to 50 age group. This muscle injury may occur as a result of a sudden contraction of the calf muscles, for instance during a sprint.
What muscles are sore from tennis?
So when you are really sore, take that extra day to work on yourself and recover. Static stretching can help you lengthen out those tight muscles and increase your flexibility. The arm, shoulder, lower back, hip, and calf muscles are all very active while playing tennis and commonly tighten up.
How do you recover your legs after tennis?
Post-Match Soreness
If you are sore a day or so after a match, take a whirlpool for 10 mins and get a good static stretch for 10 mins along with a few minutes of foam rolling. Many athletes use ice baths as a recovery method.
How do you recover from tennis soreness?
While the post-match recovery strategy for each player may differ based on personal preference, it most likely involves some or all of the following:
- Hit Some Balls.
- Light Jog or Bicycle.
- Stretch.
- Massage.
- Ice Bath.
- Physiotherapy.
- Eat and Hydrate A LOT.
- Meditate.
Why is my body sore after tennis?
Tennis is a sport that puts a lot of stress on your muscles and joints, particularly if you are playing on hard courts. When you take time off and you are not performing the very specific movements that tennis possesses, it is highly likely that your muscles, and even joints will be sore once you return.
How many days a week should you play tennis?
So if you're in good health, and under age 30, you can safely play at a high level 3-4 times per week. If you're between 30-50, 2-3 times per week is a good number. After age 50, you might not want to play competitive tennis more than twice a week, and if you must exceed that number, keep the 3rd match friendly.
What is the best activity to do after playing tennis?
Your “cool down” routine should take about 20-30 minutes from when you step off the court. In that time you could have a sports drink to replenish lost electrolytes, have a light jog/bike ride, foam roll/stretch all while staying hydrated.
How many rest days do tennis players have?
Rest is another crucial part of recovery. Make sure you have at least one active rest day a week, don't spend the whole day on the couch! Use this time to socialize with friends or play a less demanding sport, like golf or swimming. Recharging and adding in cross training will help prepare you for future practices.
How do tennis players get less tired?
To improve performance for tennis matches you need to increase both your aerobic endurance and your anaerobic endurance. Anaerobic endurance is the ability to perform repeated bouts of high intensity work with short rest periods.
How does tennis affect your body?
lowering resting heart rate and blood pressure. improving metabolic function. increasing bone density. lowering body fat.
Is tennis Joint hard?
Tennis. Competitive tennis, singles tennis and racket ball are all especially hard on the knees. The short runs and quick pivots required to play racket sports can lead to serious injury if done for prolonged periods of time.
How long does tennis leg take to heal?
Most tennis leg heals without surgery in 3 to 16 weeks. Return to full activity should be determined by functional assessment rather than by time. Once you can walk without limping and do 15 single leg calf raises with minimal pain a slow return to sports activity may be started.
How do you strengthen your legs for tennis?
Leg Workout For Tennis Players.
...
- 1 Walking lunge. Reps 20 total. “Stand with your feet shoulder-width apart and your hands behind your head,” says McLeod. ...
- 2 Step-up. Reps 12 each leg. “Select a box that comes up to the bottom of your knee,” says McLeod. ...
- 3 Side lunge. Reps 12 each leg. ...
- 4 Speed squat. Reps 30. ...
- 5 Jump squat. Reps 12.
Should I stretch before playing tennis?
Stretching is recommended before playing any sports, including tennis. If you play tennis without properly stretching beforehand, you may run the risk of common tennis injuries. Tennis players often experience pain in the elbows, forearms, wrists, and shoulders, so upper body stretches are especially recommended.
Can I play tennis on rest day?
It depends on how hard the person has been training. For example, if you've been doing a lot of heavy weight lifting or sprint training along with tennis training, then more than a day of rest may be called for. If you are starting to show signs of over-use injuries, then more rest time may be optimal.
What is Roger Federer's diet?
Federer enjoys a diverse and mostly healthy diet, which consists of complex carbs, vitamins, minerals, protein bars, and good fats. No stranger to indulgence, he also eats pizza, chocolate, ice cream, and decadent dishes from around the world.
Do tennis players take days off?
It's not uncommon to see players go on holiday with a pair of trainers and some racquets, says the former pro: "Some players still take a couple of racquets to hit a few balls and stay fit. Others go for a run every day.
What stretches to do after tennis?
Lying on your back, bring the leg across the other and rotate the lower body bringing the crossed over knee towards the floor and hold into the stretch. Keep both shoulder blades in contact with the floor. Hold for 30–45 seconds, and repeat on the other side.
How do you warm up for tennis?
Tennis players must keep their limbs warm and their minds sharp during a tennis match.
...
6 Tennis Warm-Up Exercises
- Jumping rope. Jumping rope for a few minutes during your warm-up routine can increase your speed, agility, balance, and coordination. ...
- Jumping jacks. ...
- Shadowing. ...
- Knee lifts. ...
- Butt kicks. ...
- Mini-tennis.
Why do tennis players take ice baths?
Over and over, tennis players and other athletes have praised the practice as a way to recover quicker and perform better after an intense competition. Outside of sports, even Lady Gaga is a believer, posting a photo of herself last year soaking in ice water after rehearsals for the MTV Video Music Awards.
Does tennis make you fitter?
Tennis is an excellent cardiovascular exercise that improves muscular strength, endurance, balance, coordination, and agility. Since you need a partner to play a match, it can also increase social interactions.
What happens if you play tennis every day?
There are many ways that tennis improves your overall physical health such as lowering your resting heart rate and decreasing your blood pressure. In addition, it can lower body fat while improving muscle tone, strength and flexibility, as well as improving metabolic function.
Does tennis help you lose weight?
It's a workout for your entire body as you run, swing, pivot, and stretch. You can burn between 400 to 600 calories an hour which is great for reducing and controlling body fat. A lot of people find they can burn more calories when they play tennis than with many other physical activities.
What are the signs and symptoms of a gastrocnemius strain?
Signs and Symptoms
A sudden pain at the back of the leg, particularly at the muscular tendinous junction. Difficulty in contracting the muscle or standing on tiptoe. Pain and swelling or bruising in the calf muscle. Pain on resisted plantar flexion or contracting the muscles against resistance.
