Wrist pain in recreational tennis players is often put down to overuse, and while load is certainly part of the picture, the specific mechanics of grip and swing tend to play a more significant role than most players realise. This article looks at what tends to drive wrist pain in tennis and what is worth examining beyond simply reducing court time.

Why the wrist is under pressure in tennis

The wrist is involved in almost every shot in tennis. It controls the racket face, absorbs impact at contact, and generates or transfers force through the swing depending on the shot being played. With every groundstroke, volley, and serve, the wrist is working to manage the demands of the shot while simultaneously absorbing the vibration of ball on racket.

That combination of control, load, and impact repeated across a session places considerable demand on the tendons, joints, and small muscles of the wrist. Problems tend to build gradually and are often well established before players connect their wrist pain to specific aspects of their game.

Grip and swing factors worth examining

Grip size is one of the most practical factors to review. A grip that is too small tends to cause players to grip tighter to maintain control, which increases the load on the forearm and wrist considerably. A grip that is too large can reduce wrist mobility through the shot and place the joint in a less favourable position at contact. If you have never had your grip size assessed, it is worth doing.

Grip pressure through the swing is also relevant. Many recreational players grip the racket harder than necessary through the whole stroke, particularly on the forehand. The wrist manages load better when grip pressure is lighter through the swing and firms only at the moment of contact.

On the backhand, the position of the wrist at contact matters. A wrist that is significantly flexed or extended at the moment the ball is struck transmits more force through the joint than a wrist that is closer to neutral. This is something a coach can often identify quickly from observing the stroke.

Topspin groundstrokes involve a significant amount of wrist movement through the shot. During a period of wrist pain, flattening out groundstrokes temporarily and reducing the wrist snap through the swing reduces the demand on the area without eliminating the stroke.

Managing wrist pain while keeping playing

Reducing session length and the total number of groundstrokes in a session is a sensible adjustment during a flare-up. Serving less frequently and avoiding shots that require significant wrist snap, such as heavy topspin and drop shots, keeps you playing while reducing the specific demand on the wrist.

Stringing at a slightly lower tension reduces the vibration transmitted to the wrist at contact and is worth considering if your racket is currently strung at the higher end of the recommended range.

If you would like to try a guided exercise for the wrist and forearm, VIDA has a short video you can follow at your own pace.

A few things worth trying

• Review grip size if you have not done so, as both too small and too large can contribute to wrist load.
• Reduce grip pressure through the swing and firm it only at contact.
• Flatten out groundstrokes temporarily during a flare-up to reduce wrist snap through the shot.
• Consider reducing string tension slightly to lower vibration through the wrist at contact.
• Use your VIDA pain check-in to track how the wrist responds around playing sessions.

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