Shoulder Focal Points for Tennis and Volleyball Rehab

Overhead athletes move through very complex motions that we often take for granted as we perform them, but as a physical therapist who works with tennis players and volleyball players, I am monitoring specific phases of these movements. Let’s discuss how the eccentric phase of a swing in both tennis and volleyball can play a large role in not only sport performance but in shoulder health and minimizing shoulder pain.

We have to first break down what eccentric means. Eccentric contractions are when we are utilizing an agonist muscle (think bicep for a bicep curl) to contract through a lengthening phase on movement. Again, speaking to the bicep, when I lower down groceries, my bicep is working in a lengthening phase to slowly bring the groceries to the floor. This is an eccentric contraction in basic terms.

So what is the eccentric phase in tennis and volleyball? This would be the control of the limb after contact in the follow-through of a swing. In volleyball and in tennis, think of the arm slowing down after hitting the ball from a serve. Now this still happens very fast! But eccentrically we need to be able to slow our arm down to eventually stop the motion. 

I focus a lot on this eccentric phase in the physical therapy clinic when working with my tennis and volleyball players because this is often where we can make big strides in pain relief for shoulder pain. The swing itself is often what is focused on in performance training, being how hard can I hit. The caveat is, the harder you swing the more control you need to slow down after contact! This is a concept not typically addressed in these athletes, which is why I make sure to spend time with this through our physical therapy visits.

So where can you start? I often love utilizing long resistance bands here. Tie them off on a high height (think in a door, on a gym rig, etc.) and face away from the door with the band in your hitting hand. Walk out a couple of steps to be able to build tension in this band and then slowly allow the band to pull your arm up. We are working eccentrically now! Work a couple sets to fatigue, keeping your elbow straight as you go for more difficulty. Enjoy the muscle burn!

Need assistance on overhead mobility/strength or needing guidance on a proper rehab program to focus on eliminating shoulder pain? Let’s chat! I would be happy to discuss further how Loon State Physical Therapy can be a teammate in getting you back to moving and feeling your best! Call us at (612) 405-8503 or book with us online at www.loonstatephysicaltherapy.com for an in-person or virtual appointment. We would be happy to be your trusted physical therapist to keep you moving at your best!

Until next time!

Andrew Eccles

Owner and Physical Therapist at Loon State Physical Therapy