The ultimate recovery guide for tennis players - all about faster relaxation after tennis training and match

The sandplace season has started, the training workload from most of you has certainly increased significantly, the medium round and one or the other tournament are just around the corner. These are great prospects, right? Actually yes, if only there were not various zippers that torture us as much as exhaustion and sore muscles after training. ultimate recovery guide for tennis players today With the tips from the Australian tennis fitness gurus Nathan and Giselle Martin you recover faster after training and match. Recovery is known to many, but is then more likely to be completed in front of the clubhouse than on the square. Don't worry: A real and good recovery program is not as complex as you think and do each of us more than good. Faster again for everyday life or the next training and less susceptible to injury. That sounds like a round thing for your  perfect start to the clay court season!

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

Why relaxation is indispensable for tennis players

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

Novak Djokovic's years of dominance in the tennis world is proof of its meticulous approach in recreation. When the world-famous Australian tennis fitness coach Nathan and Giselle Martin worked with Martina Navratilova, she always emphasized: "I did everything before a tournament; I just have to pay attention to my body and plan my relaxation wisely." This underlines how important the recovery is for players who want to perform in seven excavation matches over two weeks.

Tennis is just as much about relaxation as can be done and endurance. Even the best players risk injuries, fatigue and loss of performance if they don't recover properly. This recovery guide for tennis players gives you important strategies so that you can come back strengthened, prevent injuries and be ahead on the pitch. Because a good and real "Rcoery program" is just as important for hobby players, after all, it's about your fitness and health.

Tennis is a physically demanding sport that requires fast sprints, dynamic movements and long endurance. After matches or intensive training sessions, your body is exposed to a burden that needs to be alleviated in order to avoid long -term problems. Relaxation helps to repair muscle damage, fill up the energy stores and reduce the risk of injury so that they can be competitive again.

The best relaxation techniques for tennis players

1. Bittersalz baths

A bitter salt bath is one of the most effective methods to reduce sore muscles and promote regeneration.

• Why it works:
  Bitter salt is rich in magnesium and sulfate, minerals that lose tennis players through sweat. A warm bath enables the skin to absorb these minerals, regenerate the body and relieve inflammation.
• How to use it:
  • Put 2 cups of bitter salt in a warm bath.
  • Dive for 10-20 minutes after the game or training.
  • Repeat the application 2-3 times a week to achieve optimal results.

2. Liquid intake and nutrition

The correct hydration and nutrition are the key to recovering the muscles and the restoration of the energy.

• Fluid:
  • Fill the liquid loss after playing with water or electrolyte drinks. We recommend all players with whom we work, coconut water.
  • Add sodium and potassium-containing drinks in long games.
• Nutrition:
  • Take a meal to you within 30 minutes after the game, which is rich in carbohydrates, proteins and healthy fats.
  • Food such as bananas, almonds and avocados return electrolytes and reduce muscle cramps.

3. Active relaxation

Activities with low intensity promote blood circulation, reduce stiffness and help to rinse lactic acid.

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

4. Foam rolls and stretch

Foam rolls and stretching exercises help to solve muscle tension and improve flexibility.

• Foam rolling : focus on tense areas such as quads, hamstrings and calves to reduce sore muscles.
• Stretch:
  • Consider static stretches after the game.
  • Focus on key areas such as shoulders, backs and legs.

5. Compression

Compression tights offer several important advantages for the recovery of the athlete. They improve blood circulation, which better supplies the muscles with oxygen and less lactic acid, which reduces muscle soreness and tiredness, and the gentle pressure supports muscles and joints, which reduces inflammation and the risk of injury. In addition, compression clothing can contribute to faster recovery by promoting efficient lymphatic drainage and thus helps to remove metabolic waste more effectively.

Compression tights:

• During the training:
  To support the muscles, she wears the blood circulation and reducing fatigue, especially with highly intensive or endurance activities.
• After training:
  Immediately after training, compression tights are best suited for regeneration, as they reduce the sore muscles and accelerate the healing by promoting the blood circulation and flooding out waste products.
• For relaxation:
  she wears 12 to 48 hours after training, depending on the intensity of the activity and degree of sore muscles.

6. Sleep and calm

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

Tips for good sleep:

• Strives for 7-9 hours of uninterrupted sleep.
• Creates a relaxing bedtime routine to improve the quality of sleep

At the Australian Open 2025, Janik Sinner repeatedly emphasized that sleep is the top priority for him. He made it clear that regardless of the time he ends a match, he gets sleep at least 10 hours every night. This underlines the crucial role that sleep plays in muscle repair, hormone regulation and general relaxation and enables players to provide play for game.

7. Cold therapy

Reduces inflammation and sore muscles.

• Cold therapy : An ice bath at a temperature of 10-12 ° C for 3 sets of 2 minutes each ensures maximum recovery without unnecessary load on the body. A lower temperature than 10 ° C or a longer length of stay than recommended does not bring any additional recreational effects and can even lead to negative effects such as excessive narrowing, limited muscle function or discomfort.

Recovery routine for tennis players

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

Relaxation routine after the game:

• Active relaxation : light jogging or cycling to swamp out lactic acid
• Immediate diet: protein shake or protein -rich meal within 20 minutes
• Stretching and mobility : concentration on the stretching of tense muscles
• Nutrition: a balanced, nutrient -rich meal
• Ice bath: 3 x 2 minutes (10-12 ° C) for inhibition of inflammation
• Massage: 30-minute flush massage to promote blood circulation
• Compression clothing: Wear compression tights overnight
• Sleep: 7-9 hours to promote full body recreation

During the day - no competitions:

• Morning pool recovery: swimming + stretching exercises in the water
• Yoga and mobility exercises: improves flexibility and joint health
• Light court hit: 30-60 minutes to get the feeling
• Light Gym Session : 20 minutes of core, balance and coordination exercises
• Mental recovery : breathing exercises and visualizations
• Foam rolls : full body foam roller for stretching the muscles

Avoid frequent mistakes in recovery in tennis

• Leave out of rest : exaggeration can lead to injuries and burnout.
• Neglect of fluid intake : dehydration slows down the recovery and reduces performance.
• Ignore small injuries : take care of smaller ailments immediately so that they do not worsen.

FAQs to recovery in tennis

Q: How long does regeneration take after a tennis game?
A: Depending on the game intensity, the recovery can take 24 to 48 hours. Correct fluid intake, nutrition and calm can accelerate this process.

Q: Can beginners also use these recovery techniques?
A: Definitely! Recovery techniques such as bitter salt baths, fluid intake and stretching benefit players of all skills.

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

Are you ready to raise your relaxation to the next stage?

Recovery is not just about resting - it is about preparing the body for top performance. That is why Nathan and Giselle Martin from Martin Method have developed the program for tennis yoga, mobility and injury prevention , which is specially tailored to tennis players who want to achieve the following:

• To improve flexibility and balance
• Prevention against frequent tennis injuries
• Improvement of mobility for better movement on the pitch
• Recover faster and stay ready to play

With targeted exercises and expert guidance, this program is perfect for players of all play strengths. So don't wait until sore muscles or stiffness slow down - invest in your relaxation today!

  The program  

The yoga, mobility & injury prevention program is suitable for all tennis players aged 10 and over and consists of 11 different programs from the areas of warm-up, yoga, mobility & flexibility, breathing, recovery & cooldown and meditation. The program costs $ 49.99 and the videos are in English.