Tennis with shoulder pain and how to protect your serving arm
Nicola Tik
The serve is the most physically demanding shot in tennis, and for recreational players it is often where shoulder pain begins or worsens. Managing shoulder pain as a tennis player is largely about understanding what the serve and overhead play ask of the shoulder, and how to adjust when that demand becomes more than the joint can comfortably handle. This article looks at what tends to be behind shoulder pain in recreational tennis players and what helps.
The serving action involves the shoulder moving rapidly through one of its largest ranges of motion under load. The arm accelerates through the trophy position, where the elbow is raised and the racket drops behind the head, and then drives upward and forward through contact. That combination of speed, range, and force places significant demand on the rotator cuff and the surrounding structures of the shoulder.
For recreational players who may not have specifically conditioned the shoulder for that demand, the serving action repeated over the course of a session and across a week of regular play can accumulate to more than the shoulder can comfortably manage.
The serve and overhead smash are the most demanding shots for the shoulder and the most likely to aggravate pain. Flat serves hit at maximum power place more load on the shoulder than slice or kick serves, which involve a slightly different swing path and less direct overhead force.
The volume of serving matters considerably. Recreational players often underestimate how much serving they do across a session, including warm-up rallies, practice serves, and match play combined. During a period of shoulder pain, being more deliberate about reducing serving volume is one of the most effective adjustments available.
Playing through shoulder fatigue is worth avoiding. The rotator cuff muscles that stabilise the shoulder work hard throughout a tennis session, and as they tire the joint becomes less well protected. Many players find that shoulder pain is at its worst in the latter part of a session when those muscles are most fatigued.
Reducing the power and frequency of serves during a flare-up is a practical starting point. A reliable second serve hit at controlled pace places considerably less demand on the shoulder than a full-power first serve, and using that as your primary serve temporarily keeps you in the game without the same level of shoulder load.
Shortening sessions and taking a longer recovery between playing days gives the shoulder more time to settle between demands. Many recreational players find that playing less frequently but more comfortably during a flare-up is more sustainable than trying to play the same schedule at reduced intensity.
The rotator cuff muscles are central to how well the shoulder manages the demands of tennis over time. When they are strong and have good endurance, the shoulder joint is better protected through the serve and overhead play. When they are fatigued or underprepared, the joint tends to absorb more of the load directly.
Consistent rotator cuff and upper back strengthening, done a couple of times a week alongside court time, builds the resilience the shoulder needs to manage regular tennis more comfortably over the long term. Many players find this kind of work prevents the shoulder problems that used to recur regularly through a season.
If you would like to try a guided exercise for the shoulder and rotator cuff, VIDA has a short video you can follow at your own pace.