The Origin of Shoulder Problems and How to Protect Your Rotator Cuff
If you have ever experienced shoulder pain, you know how frustrating it can be when trying to play tennis. You might find yourself modifying your swing or serve until several other parts of your body are overworked. Soon you are dealing with pain, discomfort, and trouble sleeping. Maybe you take a week off and hope to recover in time for the next league match. Then you start to play, and the pain comes back. Resting an injury will most likely not resolve the problem.
Understanding the root cause of your shoulder issues, is the first step toward optimal treatment and lasting recovery.
Causes of Shoulder Pain
Shoulder problems often stem from chronic muscle tightness in areas like the neck, back, chest, and forearm. The shoulder joint is connected to a network of muscles, and when any of these muscles become tight, they place strain on the tendons—especially the rotator cuff tendons like the supraspinatus. These muscles hold bone to muscle, and when they tighten, they can cause misalignment and excessive force on the tendons, leading to pain or tears.
Poor Form: Incorrect swing mechanics, especially during serves and backhands, strain the rotator cuff.
Overuse: Repetitive motions from frequent play wear down shoulder muscles and tendons over time.
Hip Tightness: Limited hip movement forces the upper body to overcompensate, putting extra stress on the shoulder.
Lack of Shoulder Rotation: Insufficient rotation in swings or serves leads to excess stress on the rotator cuff.
Neck Tension: Tight muscles in the neck radiate pain and tension to the shoulder, worsening shoulder strain.
Weak Stabilizer Muscles: Weak shoulder stabilizers reduce proper shoulder movement and joint support.
Incorrect Grip: Holding the racket too tightly or improper grip technique can disrupt shoulder mechanics and cause strain.
Sleep Position: Consistently sleeping on one side or in awkward positions aggravates muscle imbalances and shoulder discomfort.
Inadequate Nutrition: Lack of essential nutrients (like protein, omega-3s, and vitamins) impairs muscle recovery and joint health.
Lack of Recovery Time: Insufficient rest after training or matches prevents the shoulder from healing, increasing the risk of chronic pain.