Don’t Step on Court With Stiff Joints

If you’re over 40, you’ve likely felt it — that morning stiffness in your hips, knees, or lower back that didn’t exist a decade ago.

For many experienced tennis players, it’s not a lack of skill or commitment that limits performance — it’s a body that’s slower to respond. The joints feel tight, movement isn’t as sharp, and recovery takes longer. But this isn’t just “getting older.” More often, it’s your body telling you it needs more consistent care.

You wouldn’t step on court with a broken string, right? That would be unthinkable — no control, no consistency, no confidence. So why start your day with stiff joints and locked-up movement?

You wouldn’t start a match without strings in your racket — don’t start your day without range in your joints.

The Silent Game-Changer: Morning Mobility

For years, I started the day feeling tight and sluggish — stiff hips, aching knees, and slow movement to the kitchen, let alone the court. Everything changed when I committed to just five minutes of morning stretching before play.

And here’s why it works: your joints — especially synovial joints like the hips, knees, and shoulders — rely on motion to stay healthy. Movement stimulates fluid circulation, nourishes cartilage, and helps prevent stiffness and inflammation.

No movement = no lubrication
No lubrication = stiff, creaky, injury-prone joints

Prime Your Day in Five Minutes

Here’s the simple routine I use each morning — before tennis, before life gets moving:

Neck rolls & shoulder circles – awaken the upper body
Cat-cow stretch & thoracic twist – unlock the spine
Hip flexor lunges & seated hamstring stretch – release tension in hips and hamstrings
Calf raises & ankle rolls – prep your base for balance and footwork

It takes just five minutes. No equipment. No gym. Just intention.

Wrap: Respect the Gear That Moves You

You’d never compete with loose strings, a cracked frame, or a worn-out grip. So don’t neglect the gear you can’t replace — your body.

Your joints are your primary equipment. Treat them with the same care you give your racket. Stretch. Move. Mobilize — daily. Because a joint in motion stays in motion.

And a player with joint range plays longer, moves sharper, and stays in the game.

Don’t Step on Court With Stiff Joints