The ultimate recovery guide for tennis players - everything you need to know about faster recovery after tennis training and matches

The clay court season has begun, and most of you have undoubtedly increased your training volume significantly. League matches and tournaments are just around the corner. Sounds great, right? Well, almost. Except for those various minor aches and pains that plague us after training, along with exhaustion and sore muscles. But it doesn't have to be that way: today we have the ultimate recovery guide for tennis players. With tips from Australian tennis fitness gurus Nathan and Giselle Martin, you'll recover faster after training and matches. While many are familiar with recovery, it's often practiced outside the clubhouse rather than on the court. Don't worry: a proper and effective recovery program isn't as complicated as you might think and is incredibly beneficial for everyone. Get back to your daily routine or your next training session faster and be less prone to injury. Sounds like  the perfect start to your clay court season!

Learn from the best - no matter what level of tennis you are

Why recovery is essential for tennis players

(Source: Martin Method Tennis Fitness, www.tennisfitness.com )

Novak Djokovic's years-long dominance in the tennis world is a testament to his meticulous approach to recovery. When world-renowned Australian tennis fitness coaches Nathan and Giselle Martin worked with Martina Navratilova, she always emphasized: "I've already done everything before a tournament; I just need to take care of my body and plan my recovery wisely." This underscores how crucial recovery is for players who want to perform at their peak in seven grueling matches over two weeks.

In tennis, recovery is just as important as skill and stamina. Even the best players risk injury, fatigue, and decreased performance if they don't recover properly. This recovery guide for tennis players provides you with essential strategies to help you come back stronger, prevent injuries, and stay ahead on the court. A good and effective recovery program is just as important for recreational players, as it ultimately depends on your fitness and health.

Tennis is a physically demanding sport that requires quick sprints, dynamic movements, and sustained endurance. After matches or intense training sessions, your body is under stress that needs to be mitigated to avoid long-term problems. Recovery helps repair muscle damage, replenish energy stores, and reduce the risk of injury so you can get back to competition.

The best recovery techniques for tennis players

1. Epsom salt baths

An Epsom salt bath is one of the most effective methods to reduce muscle soreness and promote regeneration.

• Why it works:
  Epsom salt is rich in magnesium and sulfate, minerals that tennis players lose through sweat. A warm bath allows the skin to absorb these minerals, regenerating the body and reducing inflammation.
• How to use it:
  • Add 2 cups of Epsom salt to a warm bath.
  • Immerse yourself for 10-20 minutes after the game or training.
  • Repeat the application 2-3 times per week for optimal results.

2. Fluid intake and nutrition

Proper hydration and nutrition are key to muscle recovery and energy restoration.

• Fluid intake:
  • Replenish lost fluids after the game with water or electrolyte drinks. We recommend coconut water to all the players we work with.
  • Add sodium and potassium-rich drinks during long games.
• Nutrition:
  • Eat a meal rich in carbohydrates, proteins and healthy fats within 30 minutes of the game.
  • Foods like bananas, almonds and avocados replenish electrolytes and reduce muscle cramps.

3. Active recreation

Low-intensity activities improve blood circulation, reduce stiffness, and help flush out lactic acid.

• Best active recreation activities:
  • Light jogging or walking
  • Yoga for flexibility and mobility
  • Swimming or cycling at a relaxed pace

4. Foam rolling and stretching

Foam rollers and stretching exercises help to relieve muscle tension and improve flexibility.

• Foam rolling : Focus on tight areas like quads, hamstrings, and calves to reduce muscle soreness.
• Stretch:
  • Perform static stretches after the game.
  • Focus on key areas such as shoulders, back, and legs.

5. Compression

Compression tights offer several key benefits for an athlete's recovery. They improve blood circulation, which enhances oxygen delivery to the muscles and reduces lactic acid buildup, thus alleviating muscle soreness and fatigue. The gentle pressure supports muscles and joints, reducing inflammation and the risk of injury. Furthermore, compression garments can contribute to faster recovery by promoting efficient lymphatic drainage, helping to remove metabolic waste products more effectively.

Compression tights:

• During training:
  Wear them to support muscles, improve blood circulation and reduce fatigue, especially during high-intensity or endurance activities.
• After training:
  Compression tights are best suited for recovery immediately after training, as they reduce muscle soreness and accelerate healing by promoting blood circulation and flushing out waste products.
• For recovery:
  Wear them for 12 to 48 hours after training, depending on the intensity of the activity and the degree of muscle soreness.

6. Sleep and rest

Sleep is the ultimate means of recovery. During sleep, the body repairs muscles, restores energy, and promotes overall recovery.

Tips for a good night's sleep:

• Aim for 7-9 hours of uninterrupted sleep.
• Create a relaxing bedtime routine to improve sleep quality

At the 2025 Australian Open, Janik Sinner repeatedly emphasized that sleep is his top priority for recovery. He clarified that regardless of when he finishes a match, he gets at least 10 hours of sleep every night. This underscores the crucial role sleep plays in muscle repair, hormone regulation, and overall recovery, enabling players to perform at their peak match after match.

7. Cold therapy

Reduces inflammation and muscle soreness.

• Cryotherapy : An ice bath at a temperature of 10-12 °C for three 2-minute sessions provides maximum recovery without unnecessary stress on the body. A temperature lower than 10 °C or a longer duration than recommended offers no additional recovery benefits and can even lead to negative effects such as excessive vasoconstriction, impaired muscle function, or discomfort.

Recovery routine for tennis players

Here is an example of a recovery plan we use with our professional players during a tennis tournament:

Recovery routine after the game:

• Active recovery : Light jogging or cycling to flush out lactic acid.
• Immediate nutrition: Protein shake or high-protein meal within 20 minutes
• Stretching and flexibility : Focus on stretching tense muscles
• Nutrition: A balanced, nutrient-rich meal
• Ice bath: 3 x 2 minutes (10-12°C) to reduce inflammation
• Massage: 30-minute flush massage to promote blood circulation
• Compression clothing: Wear compression tights overnight.
• Sleep: 7-9 hours to promote whole-body recovery

Rest day - no competitions:

• Morning pool relaxation: Swimming + stretching exercises in the water
• Yoga and mobility exercises: Improve flexibility and joint health
• Light court hit: 30-60 minutes to get the feel for it
• Light Gym Session : 20 minutes of core, balance and coordination exercises
• Mental recovery : breathing exercises and visualizations
• Foam rollers : Full-body foam roller for stretching muscles

Avoid common mistakes during recovery in tennis

• Skipping rest days : Overtraining can lead to injuries and burnout.
• Neglecting fluid intake : Dehydration slows down recovery and reduces performance.
• Ignore minor injuries : Take care of minor ailments immediately so they don't get worse.

FAQs about recovery in tennis

Q: How long does it take to recover after a tennis match?
A: Recovery can take 24 to 48 hours, depending on the intensity of the match. Proper hydration, nutrition, and rest can speed up this process.

Q: Can beginners also use these recovery techniques?
A: Absolutely! Recovery techniques such as Epsom salt baths, hydration, and stretching benefit players of all skill levels.

Q: Should I use recovery supplements?
A: Supplements such as magnesium or electrolyte tablets can support recovery, but should complement a balanced diet and not replace it.

Are you ready to take your recovery to the next level?

Recovery isn't just about resting—it's about preparing your body for peak performance. That's why Nathan and Giselle Martin of Martin Method developed the Tennis Yoga, Mobility, and Injury Prevention program specifically tailored for tennis players who want to achieve the following:

• To improve flexibility and balance
• Prevention of common tennis injuries
• Improving mobility for better movement on the field
• Recover faster and stay ready to play

With targeted exercises and expert guidance, this program is perfect for players of all skill levels. So don't wait until muscle soreness or stiffness slows you down – invest in your recovery today!

  TO THE PROGRAM  

The Yoga, Mobility & Injury Prevention program is suitable for all tennis players aged 10 and up and consists of 11 different programs covering warm-up, yoga, mobility & flexibility, breathing, recovery & cool-down, and meditation. The program costs $49.99 and the videos are in English.