The Ultimate Tennis Recovery Guide

Novak Djokovic’s dominance in the tennis world for many years is a testament to his meticulous approach to recovery.

When we worked with Martina Navratilova, she always emphasized, "I’ve already done all the work before a tournament; I just need to look after my body and be smart with my recovery."

This highlights how essential recovery is for players aiming to perform at their peak for seven grueling matches over two weeks.

While players like Nick Kyrgios possess immense talent and can beat anyone on their day, the real challenge lies in maintaining physical and mental endurance to back it up every second day for two weeks and claim a Grand Slam title.

Tennis is as much about recovery as it is about skill and stamina. Even the most skilled players risk injury, fatigue, and diminished performance without proper recovery. This Tennis Recovery Guide will equip you with essential strategies to bounce back stronger, prevent injuries, and stay ahead on the court.

Why Recovery is Non-Negotiable for Tennis Players

Tennis is a physically demanding sport requiring quick sprints, dynamic movements, and long-lasting endurance. After matches or intense training sessions, your body endures stress that must be alleviated to prevent long-term issues. Recovery helps repair muscle damage, replenishes energy stores, and reduces the risk of injuries, ensuring you're ready to compete again.

Top Tennis Recovery Techniques

1. Epsom Salt Baths

An Epsom salt bath is one of the most effective ways to reduce muscle soreness and aid recovery.

• Why It Works: Epsom salt is rich in magnesium and sulfate, minerals tennis players lose through sweat. Soaking in a warm bath allows your skin to absorb these minerals, replenishing your body and reducing inflammation.
• How to Use It:
  • Add 2 cups of Epsom salt to a warm bath.
  • Soak for 10–20 minutes after matches or training.
  • Repeat 2–3 times a week for optimal results.
    
    

2. Hydration and Nutrition

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

• Hydration:

  • Replenish lost fluids with water or electrolyte drinks post-match. We recommend coconut water to all the players we work with.
  • Add sodium and potassium-rich drinks for long matches.

• Nutrition:

  • Consume a meal rich in carbohydrates, protein, and healthy fats within 30 minutes of finishing.
  • Foods like bananas, almonds, and avocados restore electrolytes and reduce muscle cramps.
    
    

3. Active Recovery

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

• Best Active Recovery Activities:
  • Light jogging or walking
  • Yoga for flexibility and mobility
  • Swimming or cycling at a relaxed pace
    
    

4. Foam Rolling and Stretching

Foam rolling and stretching help release muscle tension and improve flexibility.

• Foam Rolling: Focus on tight areas like quads, hamstrings, and calves to reduce soreness.
• Stretching:
  • Perform static stretches post-match.
  • Focus on key areas like the shoulders, back, and legs.
    
    

5. Compression 

Compression tights offer several key benefits for athlete recovery. They help improve blood circulation, which enhances oxygen delivery to muscles and reduces lactic acid buildup, minimizing soreness and fatigue.

The gentle pressure also supports muscles and joints, reducing inflammation and the risk of injury. Additionally, compression wear can aid in quicker recovery by promoting efficient lymphatic drainage, helping to remove metabolic waste more effectively.

Compression tights:

• During Exercise: Wear them to support muscles, improve blood circulation, and reduce fatigue, especially during high-intensity or endurance activities.
• After Exercise: They are most beneficial for recovery when worn immediately post-workout, as they help reduce muscle soreness and promote faster healing by enhancing circulation and flushing out waste products.
• For Recovery: Wear them for 12–48 hours post-exercise, depending on the intensity of the activity and your level of soreness.
  
  

6. Sleep and Rest

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

• Tips for Quality 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 his number one priority for recovery is sleep. He made it clear that, regardless of what time he finishes a match, he ensures he gets at least 10 hours of sleep every night. This highlights the critical role sleep plays in muscle repair, hormone regulation, and overall recovery, allowing players to perform at their peak match after match.

7. Cold Therapy

Reduces inflammation and muscle soreness. 

• Cold Therapy: Keeping the ice bath within 10-12°C for 3 sets of 2 minutes ensures maximum recovery benefits without unnecessary stress on the body. Any temperature lower than 10°C (50°F) or staying in for longer than recommended won’t provide additional recovery benefits and may even lead to negative effects like excessive vasoconstriction, reduced muscle function, or discomfort. 

Recovery Routine for Tennis Players

Here’s a sample recovery schedule we use with our pro players during tennis tournament:

Post-Match Recovery Routine: 

• Active Recovery: Light jogging or cycling to flush out lactic acid
• Immediate Nutrition: Protein shake or protein-rich meal within 20 minutes
• Stretching & Mobility: Focus on lengthening tight muscles
• Nutrition: A well-balanced, nutrient-dense meal
• Ice Bath: 3 x 2 minutes (10-12°C) for inflammation control
• Massage: 30-minute flush massage to aid circulation
• Compression Gear: Wear compression tights overnight
• Sleep: 7-9 hours to promote full-body recovery

Rest Day – No Matches:

• Morning Pool Recovery: Swimming + mobility stretches in water
• Yoga & Mobility Work: Improve flexibility and joint health
• Light Court Hit: 30-60 minutes to maintain touch
• Light Gym Session: 20 minutes of core, balance, and coordination drills
• Mental Recovery: Breathing exercises and visualisations
• Foam Rolling: Full body foam roll to elongate muscles

Common Tennis Recovery Mistakes to Avoid

1. Skipping Rest Days: Overtraining can lead to injuries and burnout.
2. Neglecting Hydration: Dehydration slows recovery and reduces performance.
3. Ignoring Small Injuries: Address minor aches and pains immediately to prevent them from escalating.

FAQs About Tennis Recovery

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

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

Q: Should I use recovery supplements?
A: Supplements like magnesium or electrolyte tablets can support recovery but should complement—not replace—a balanced diet.

Ready to Take Your Recovery to the Next Level?

Recovery isn’t just about resting—it's about preparing your body to perform at its peak. That’s why we created our Tennis Yoga, Mobility, and Injury Prevention Program, designed specifically for tennis players looking to:

• Improve flexibility and balance
• Prevent common tennis injuries
• Enhance mobility for better court movement
• Recover faster and stay game-ready

With targeted exercises and expert guidance, this program is perfect for players of all levels. Don’t wait until soreness or stiffness slows you down—invest in your recovery today!

👉 Learn more and start your journey here