Tennis is a game that requires co-ordination, flexibility, agility, strength and, depending on the intensity of your level of play, endurance. It requires a lot of stopping and starting, which can be hard on your legs. Combine that with the toll that hitting a fast moving ball has on your arms, and you can easily get sore if you have overexerted yourself while playing tennis. Stretching and warming up before playing and pacing yourself during play can help prevent sore muscles the following day. If the soreness doesn't diminish after three to four days, consult a doctor.
Next-Day Soreness
The most common cause of next-day body aches after any type of exercise is delayed-onset muscle soreness, or DOMS. The soreness from DOMS sets in 24 to 48 hours after playing tennis and will usually disappear within three to five days, but can linger up to 10 days. In addition to body aches, other symptoms of DOMS can include stiffness, muscle tenderness, loss of strength and swelling. Not all of the symptoms from DOMS appear, and they can occur at different times.
Causes
DOMS is an inflammatory response that is thought to be caused by damage to the muscle cells. It used to be thought that DOMS was caused by a build up of lactic acid in the body, but research showed that lactic acid disappears within several hours after exercise. Exercises that require resistance against lengthening of the muscle, known as eccentric exercise, contribute the most to DOMS. Examples of eccentric exercise include running downhill and lowering a weight with your leg or arm. If you have not played tennis for some time or have increased your intensity level, you are more likely to get DOMS.
Treatment
No one treatment has been found to reliably treat DOMS but taking some self-care measures may help. Over-the-counter medications such as ibuprofen or acetaminophen might offer relief from the soreness. Massage and soaking in a hot tub can sometimes help sore, aching muscles as well. Resting your body is the most effective way to help the muscles heal more quickly, but light activity can be performed to avoid stiffness. Once your body has adjusted to playing tennis or playing at a more intense level, the symptoms of DOMS should not occur anymore. If your body aches are accompanied by redness and swelling of the joints or muscles, seek medical attention, as you may have an injury.
Prevention
The most effective way to prevent DOMS is by warming up before you play tennis. Your warm up should include a general warm up and a specific warm up. A general warm up gets your blood moving and relaxes your muscles. A light five-minute jog around the tennis court or performing some jumping jacks for the same amount of time are examples of a general warm up. A specific warm up includes moving your muscles in the same manner as the activity you will be performing, but without resistance. Taking swings without your racket and moving back and forth on the court while stopping and starting are examples of an effective specific warm up. If you are just starting to play tennis, are playing after a long break or are increasing the intensity or duration of your playing, start slowly and gradually increase your activity level and intensity. Drink plenty of water before, during and after play to help your muscles function and to avoid dehydration.
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