Your wrist has started aching, and forehands, backhands or volleys now come with a twinge. Tennis asks your wrist to absorb impact and control the racket on every shot. A few changes to your kit, technique and playing time can help you keep playing while your wrist settles.

Why tennis can affect your wrist

Each time the ball hits your racket, some of the impact travels into your wrist. Heavy topspin shots, especially on the forehand, involve a strong flick of the wrist. Two-handed backhand players often feel it in the non-dominant wrist, which does a lot of the work. Mishits off-centre twist the racket in your hand.

Playing more often, a new racket or strings or changing your grip can raise the load faster than your wrist can adapt. In most cases, the wrist is irritated rather than damaged.

Your racket and strings

Some kit changes can soften the load:

• Check your grip size. A grip that is too small makes you squeeze harder.
• Lower your string tension a little.
• Choose softer strings, like multifilament or natural gut, rather than stiff polyester.
• Try a racket with a larger head, which gives a bigger sweet spot and fewer mishits.

Your technique

A few changes can ease the load on your wrist:

• Hold the racket lightly between shots, tightening only at contact.
• Meet the ball in front of your body.
• Use a flatter swing for now, rather than heavy topspin with a big wrist flick.
• Let your body turn into the shot, rather than generating power from your wrist.
• Keep your wrist firm on volleys, blocking the ball rather than flicking at it.

If you have recently changed to a more extreme grip, like a full western forehand grip, moving back towards a more neutral grip for a while may help.

Adjusting how much you play

While your wrist settles:

• Play shorter sessions, or fewer sets.
• Rally at an easier pace.
• Choose doubles over singles for a while.
• Use slower, low-compression balls for practice.
• Leave out drills that repeat the shot that bothers you most.

Wrist support

Some players find a wrist sweatband or light support feels more comfortable while things settle. It is fine to use one if it helps, alongside the other changes here.

Reading how your wrist responds

A mild ache during or after tennis that settles within an hour or so is usually fine. If your wrist is sorer the next morning, play less next time.

Warming up

A short warm-up helps your wrist feel ready. Gently open and close your hands, move your wrists through their comfortable range, then start with mini-tennis at the service line before moving back.

Everyday wrist load

Typing, phone use and carrying bags can add to the load during the day. Keeping your wrist straight when typing, and carrying shopping in both hands, can help. VIDA’s Pomodoro stretches, in the top right corner, can remind you to pause during focused desk work.

Gentle movement

Moving your wrist gently helps stop stiffness building. Something to try:

• Open your hand wide, then make a gentle fist.
• Gently bend your wrist up and down.
• Turn your palm up, then down.

If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Building strength

As your wrist feels easier, gentle strengthening helps it cope with tennis again. Something to try a few times a week:

• Grip squeezes. Squeeze a soft ball or rolled-up sock for a few seconds, then let go.
• Wrist curls. Rest your forearm on a table, palm up, with your hand over the edge. Holding a light weight, slowly lift and lower your hand. Repeat with your palm down.
• Wrist turns. Holding a light hammer or your racket at one end, slowly turn your palm up, then down.

Start light and build up gradually. Strong shoulders and legs help take load away from your wrist too.

Building back up

As your wrist settles, you can gradually bring back topspin, harder hitting and longer matches, one at a time. Your VIDA pain check-in is a good way to keep track of how your wrist responds.

What to take away

• Impact, mishits and big wrist flicks can load a sore wrist.
• Check your grip size and soften your strings.
• Use a flatter swing and let your body drive the shot.
• Play shorter sessions and choose doubles for now.
• Build grip and wrist strength as things settle.

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