Sean CooneyOwner, RESPORT Chiropractic & Physical Therapy · Owner at RESPORT Chiropractic & Physical Therapy

Tennis Wrist Pain? Strengthen & Prevent Injury! 🎾💪 #WristPainRelief #TennisTraining

15 Feb 2025 · 1 min

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0:40

In this instructional segment, the presenter addresses common wrist pain experienced by tennis players and outlines a concise exercise routine to strengthen the forearm muscles that support the wrist. The routine begins with false‑grip ring rows, which target the wrist extensors, followed by banded row deviations that work the forearm muscles through a full range of motion, including a reverse variation that starts with the pinky down. The sequence concludes with shadow swings performed after the strengthening work to assess whether the previously painful tennis strokes (backhand, forehand, serve) remain uncomfortable. The presenter recommends completing 15–20 repetitions of each stroke after the exercises, providing a practical, on‑court test of pain reduction.

Chapters

Do you deal with wrist pain while playing tennis? Here are a few exercises that will help strengthen your forearm muscles to alleviate the pain you are feeling. First is false grip ring rows. By gripping the ring with an overgrip and then performing a ring row, you're strengthening your forearm wrist extensor muscles. Next are banded row deviations. Grab a long resistance band and pull the band upwards as far as you can. Following this is the opposite movement, starting with the pinky down and reversing the band in your hands. The last few movements to work through are shadow swings. Perform these after the previous exercises to see if you're still having pain with a previous irritating movement. You can go through 15 to 20 reps of your backhands, forehands, and your service motion.