Many of the common strokes in tennis require effort from the pectoral muscles. In particular, serving puts considerable strain on the muscle, often causing strains and light pulls. The strategy for healing the muscle strain involves rest and icing, followed by strengthening and technique correction to reduce the risk of future injury.
Treat the Injury
Pectoral strains, like most muscular injuries, should first be treated with rest, ice, compression, and over-the-counter anti-inflammatories such as ibuprofen. Compress the injury with an ice pack for 15 to 20 minutes three to four times per day. Avoid any activity that uses the arm of the involved side for a few days, and stay away from the tennis court for at least a week. Most tennis-related pectoral strains are overuse injuries that are relatively minor, and most players can return after relatively short rehabilitation periods.
Stretch the Pectoral Muscle
With an upright torso, stand with one leg in front of the other. Bring both arms straight forward, palms up, parallel to the ground. Contract your back while bringing both arms sideways, keeping them parallel to the ground. Your body should form a T shape if viewed from behind. Repeat this stretch 10 or more times.
Hand-walks
Hand-walks will help warm up and strengthen your pectoral muscles and prepare you for a return to the court. To perform a hand walk, start by standing and then bend over until your palms are resting on the floor. Your legs should remain as straight as possible. Slowly walk out with your hands until you are in a pushup position with your hands below your shoulders. Slowly walk with your feet toward your hands until you can stand up. Repeat this exercise 10 times per day.
Internal Rotations With an Elastic Tube
Attach an elastic resistance tube to a fixed object such as a tennis net post. Stand with your side facing the tube holding the ends in your affected arm by your side. Slowly bring your arm holding the elastic tube upward until your thumb touches your belly button and release. This exercise strengthens the pectoral muscle. Ensure that you use an elastic tube with light resistance; this exercise should not cause pain. Execute 15 reps twice per day.
Improve Your Serve Technique
Most likely your pectoral strain was caused by improper serve technique that placed too much of the strain on the pectoral muscle. A properly executed serve requires only moderate involvement of the pecs. Consult a tennis professional for technique advice that will help you to generate more of your serve power from your legs and torso rather than placing inordinate strain on the pectoral muscles.
