Sciatica: When Nerve Pain Hits Your Game

Sciatica — a term many athletes hear but few truly understand — is now in the spotlight following LeBron James’ extended absence from the NBA. What was initially labeled as “glute irritation” is now diagnosed as a full case of sciatica, with a tentative return set for mid-November.

But what does this mean for competitive tennis players, especially those still grinding through league matches or playing at a high amateur level?

What Is Sciatica?

Sciatica refers to pain caused by irritation or compression of the sciatic nerve — the longest nerve in the body, originating from five spinal nerve roots (L4 through S3). It typically affects one side of the body and can radiate from the lower back down through the glute and leg.

The most common cause is a herniated disc, though spinal stenosis or muscular compression can also contribute. According to Dr. Santhosh Thomas of the Cleveland Clinic, most cases resolve with conservative treatment — including rest, targeted movement, and spinal injections — rather than surgery.

Why It Matters in Tennis

The sciatic nerve innervates the gluteal region and much of the lower limb — areas heavily relied upon in all phases of tennis movement. When compressed or irritated, this nerve can disrupt coordination, power generation, and dynamic control. Here’s how it impacts specific aspects of a tennis player’s physical performance:

1. First Steps

Initiating a sprint to a short ball or wide serve requires immediate glute and hamstring activation. Sciatica can delay or weaken this response due to inhibited nerve signaling, making the first step sluggish or unstable. This is especially problematic for players who rely on early ball recognition and fast court coverage.

2. Lateral Movement and Recovery

Side-to-side agility is central to modern tennis footwork. Any sciatic nerve dysfunction can reduce hip rotation and glute activation, leading to compromised balance when pushing off or landing from a lateral shuffle or slide. Over time, this can also increase strain on the lower back and knees as the body compensates.

3. Postural Stability During Serves and Returns

The serve requires a powerful upward drive from the legs and trunk, while the return demands a balanced, reactive stance. Sciatica can make it difficult to stabilize through the core and hips, disrupting balance at critical moments — especially during split steps or while transitioning out of a wide return stance.

4. Kinetic Chain During Groundstrokes

Effective groundstrokes rely on seamless energy transfer from the ground up — starting with the legs, passing through the core, and finishing with the racket. If the sciatic nerve is impaired, glute and leg contributions may weaken, leading to an incomplete or inefficient kinetic chain. This often results in reduced power, shortened follow-through, or poor timing, particularly on the run.

Players who return to competition too quickly often adopt compensatory patterns, such as altering their stance, shortening their stride, or favoring one side. These adjustments can overload secondary muscles and lead to further injury — especially in the lower back or opposite leg.

Wrap

Sciatica is common — roughly 40% of adults will experience it in some form. For tennis players, the key is recognizing early symptoms, respecting the rehab timeline, and making intelligent adjustments to training and match play.

A full recovery is realistic with a measured approach — one built on patience, precision, and long-term planning.

Why Your Heart Loves Tennis

When Professor Andre La Gerche was joking with a colleague about Donald Trump’s “battery theory” of exercise—that the body is born with a finite amount of energy and strenuous training drains it faster—he realized he had actual data to prove the opposite.

La Gerche’s team at the Victor Chang Cardiac Research Institute studied 109 elite athletes alongside 38 non-athletes and found something remarkable: the athletes’ hearts beat about 11,500 fewer times per day—roughly 10% less “work”—despite their higher training loads.

Why This Matters for Tennis Players

• Efficient heart function: Exercise raises heart rate temporarily, but over time it lowers resting heart rate. A fitter heart pumps more efficiently, sparing thousands of beats daily.

• Oxygen efficiency: As La Gerche put it, “the body is inherently lazy—it always seeks efficiency.” Tennis players benefit because their training teaches the body to maximize oxygen use, reducing strain during both rallies and recovery.

• Balance of intensity and recovery: The study also looked at Tour de France cyclists. Their extreme workloads actually increased total daily heartbeats because their intense efforts outweighed their resting recovery. Lesson: more is not always better.

Practical Takeaways for Tennis Athletes

• Train smart, not just hard: Like cyclists, tennis players who push constant intensity without recovery may overwork their heart. Smart scheduling—interval training, lighter recovery days, and mindful volume—protects long-term heart health.

• Monitor heart rate metrics: Smartwatches could soon integrate a “heartbeat consumption” measure. Until then, track resting heart rate and variability. A downward trend in resting rate is a sign of cardiovascular fitness; a sudden upward trend may signal fatigue or overtraining.

• Prioritize recovery: Long rallies, multiple matches in a day, or grueling doubles can spike heartbeats. Recovery strategies—hydration, sleep, active recovery sessions—help restore balance.

• Longevity through tennis: Unlike Trump’s golf-only approach, tennis provides high-intensity bursts and endurance benefits. The net effect? A healthier, more efficient heart that literally beats less over your lifetime.

Wrap

Tennis doesn’t drain your heart’s “battery”—it makes the engine more efficient, saving beats for when you need them most.

If you balance training, recovery, and monitoring, your heart will thank you for every serve, rally, and tiebreaker you play.

The Five Stages of Tennis Elbow Recovery

Recovering from tennis elbow isn’t about shortcuts — it’s about structured, progressive rehabilitation. This roadmap applies to all competitive players aiming for a durable return to the court.

Stage 1 – Reduce Pain

Objective: Ease pain to create a foundation for recovery.

• Use gentle pressure-release techniques, massage, or contrast therapy (ice/heat).

• Avoid aggravating movements, but maintain mobility within a pain-free range.

• Pain management creates the runway for tissue recovery.

Stage 2 – Reduce Inflammation

Objective: Minimize irritation so healing can begin effectively.

• Light mobility drills and gentle stretching to restore circulation and range.

• Anti-inflammatory support (as advised by a professional) may help.

• The focus here is not intensity — it’s creating a biological environment for healing.

Stage 3 – Induce Healing

Objective: Stimulate tendon remodeling and rebuild support chains.

• Introduce controlled loading with slow, deliberate movements.

• Emphasize rotational exercises to restore forearm strength for topspin, slice, and wrist torque.

• Begin progressive tendon loading — such as eccentric wrist extensions.

• Incorporate shoulder and scapular stability work to shift demand away from the elbow.

Key takeaway: Rebuild the kinetic chain — the elbow shouldn’t bear the load alone.

Stage 4 – Maintain Fitness

Objective: Prevent systemic detraining and maintain readiness.

• Maintain footwork agility and lateral movement (without racket contact).

• Continue core and balance training to keep stroke mechanics sharp.

• Use cardiovascular alternatives (bike, elliptical) to preserve endurance.

Key takeaway: Staying physically sharp shortens the gap between recovery and performance.

Stage 5 – Control Force on Tissues

Objective: Reintroduce tennis-specific forces in a controlled, strategic way.

• Start with mini tennis and easy rallies, progressing to full-court baseline play.

• Add the serve last — it’s the most stressful movement on the elbow.

• Reassess equipment: softer strings, optimal tension, correct grip size.

• Revisit stroke mechanics with a coach if needed — efficiency reduces strain.

Key takeaway: Recovery is complete when the elbow can tolerate game stress without flare-up.

Wrap: Return Stronger, Not Just Recovered

Recovery is not linear. It’s about phasing in stress intelligently and creating lasting resilience through improved movement, mechanics, and habits.

By maintaining fitness, managing equipment, and training smarter, you don’t just get back to playing — you return with a stronger, more balanced body ready for the demands of competitive tennis.

Citation:  Noteboom, T., Cruver, R., Keller, J., Kellogg, B., & Nitz, A. J. (1994). Tennis elbow: A review. Journal of Orthopaedic and Sports Physical Therapy, 19(6), 357–366.

“I Get Nervous When People Watch Me Play” — Performance Anxiety

A pupil says they get very nervous when people watch them play.

They’re worried about being judged, and as a result, they perform below their potential.

What the pupil is experiencing is performance anxiety — a common and completely natural challenge for competitive tennis players.

This anxiety is often triggered by perceived judgment from others. When the spotlight is on, the brain shifts focus away from the task (the game) to the audience.

That internal voice saying, “What if I mess up in front of them?” hijacks attention and undermines execution.

What Really Happens?

It’s easy to assume that nerves or anxiety mean a player isn’t mentally tough — or worse, that something is wrong with them. But that couldn’t be further from the truth.

In most cases, anxiety is a sign that the player cares deeply — about performing well, meeting expectations, and not letting others (or themselves) down. That emotional weight often shows up as nervousness, tension, or fear, especially when people are watching.

But without the right tools, that energy can work against them. Instead of sharpening focus, it scatters it. Instead of fueling confidence, it feeds hesitation.

Here’s what can happen when performance anxiety goes unmanaged:

• Shallow breathing and increased muscle tension

• Overthinking simple strokes that should be automatic

• Loss of focus between points and during key moments

• Defensive, fear-based play instead of confident shot-making

How To Handle This?

When a player struggles with nerves, the instinct is often to fight the feeling or hope it goes away. But the most effective approach is to train the mind just like any other part of the game.

These mental skills aren’t about pretending pressure doesn’t exist — they’re about learning to stay grounded, focused, and in control, even when nerves are high. With regular practice, these tools help shift attention away from fear and back to performance.

Mental Skills to Reclaim Focus

• Court Focus
  Train attention to stay anchored on the court — the ball seams, the racquet strings, the opponent — rather than the audience.

• Deep Breathing
  Use a 4-7-8 pattern: inhale for 4 seconds, hold for 7, exhale for 8. This calms the nervous system and re-centers the mind.

• Pre-Point Rituals
  Develop a simple routine before each point — like bouncing the ball before serving, taking a breath, and saying a personal cue. Routines bring control to pressure.

• Positive Self-Talk
  Replace “They’re judging me” with “I’m here to compete.” Use language that builds focus, not fear.

• Visualization Practice
  Practice mental rehearsal — imagine playing freely and confidently with people watching. This builds familiarity and reduces threat.

Wrap

Feeling nervous under pressure doesn’t mean something is wrong — it means you care deeply about your performance.

The goal isn’t to get rid of those nerves, but to build the tools and routines that help you play your best with them.

With steady mental training, what once felt overwhelming becomes familiar — and pressure transforms from something to fear into something you’re ready to face with confidence.

Life Lessons from Björn Borg’s Heartbeats

Howie and I met Borg a long time ago at White City. We well remember him being a loner sitting in a corner. Perhaps it was cultural, or perhaps it was because his coach, Lennart Bergelin, kept him locked up in his hotel room during tournaments.

It reminded me of a USC mate of mine, George Taylor, who went to Japan to play the Japan Open. When I asked George what he saw in Japan, he said simply: “a tennis court and a hotel room.”

This glimpse of isolation makes Borg’s new autobiography Heartbeats even more striking. The “Ice Borg” who seemed untouchable on court lived through addiction, near-death experiences, broken relationships, and now a fight with cancer. And yet, at nearly 70, he says he is finally in a good place — training daily, watching his son Leo play, and enjoying family life.

During my time in Newport Beach, I was privileged to be invited to give a tennis clinic with Borg and Yannick Noah. Borg had not changed — still aloof, struggling to relate to the ladies in the clinic. Noah, on the other hand, built like the proverbial brick sh*t house with dreadlocks flowing, had the women absolutely swooning. The contrast between the two said it all: Borg carried his cool detachment even into casual settings, while Noah radiated charisma and joy.

Here are a couple of thoughts Borg’s story in Heartbeats really says loud and clear:

1. Even the Coolest Can Break

On court, Borg was the model of calm. Off court, he admits the pressure, fame, and loneliness took a toll. Perfection is an illusion. Even the strongest-looking people may be carrying invisible struggles.

2. Isolation is Dangerous

Borg recalls having no team or support when he retired. He spiraled into drugs and alcohol. We don’t thrive alone. Success without connection can feel empty, while support and community are essential to recovery.

3. Habits Can Heal or Destroy

His downfall came through destructive habits. His recovery came through structure: daily exercise, routine, tennis. The habits we choose shape our destiny.

4. You Can Rebuild at Any Age

From failed comebacks to bankruptcy, a heart attack, and now cancer treatment, Borg has had many restarts. His story proves: reinvention is always possible.

5. Legacy Is More Than Trophies

Eleven Grand Slams made him immortal in tennis, but what he values most now is family, health, and peace. True legacy is not what you win, but how you live.

Wrap

Borg once said:

“To be involved with drugs or pills or too much alcohol, that destroys, that’s the worst thing you can do. I had to change my life. I could not continue doing this.”

In the end, Borg reminds us that the truest victory is not lifting trophies — it’s lifting the weight off your own heart and finding peace within. Good luck with that battle; it’s tougher than winning Wimbledon!

Movement is the Best Medicine (Even After the Flu)

If you play tennis, you already know: nothing feels better than moving well. And it’s not just about strokes and strategy — movement itself is one of the best medicines we’ve got.

I’ve just come back from the flu (all clear now), and it reminded me how powerful gentle movement can be when you’re rebuilding.

While I was contagious, I stayed away from others and off the court — protecting mates matters as much as protecting yourself. Once that phase was over, I started easing back in, and the body bounced back faster with the right kind of activity at the right time.

Why It Works

Every time we move, our muscles release little messengers called exerkines. They calm inflammation, boost energy, and help protect against disease.

Research also shows that even light activity slows down aging — steadier balance, stronger muscles, sharper memory. Exactly what we rely on to stay competitive (and keep enjoying the game) at any age.

Rule of thumb: no court time until I’d been fever-free for a couple of days, my energy was clearly improving, and I wasn’t coughing up phlegm (a sign to see the doctor, not the baseline).

This way, I knew I wasn’t rushing — and every step made me feel a little more like myself again.

Wrap

Movement doesn’t just get the body back. It clears the head, lifts mood, and even helps the brain stay younger.

No wonder the Joy of a Hit always feels like therapy. And credit to Coach Tim for capturing it perfectly with his trademark phrase: the Joy of a Hit.

We don’t need bottles or prescriptions to recover well. The best prescription for both health and tennis is simple: keep moving, one step — and one rally — at a time.

References (for the science nerds among us)

1. Ghosh S, et al. Exp Gerontol. 2025.

2. Frontiers Research Topic. The Role of Physical Activity in Healthy Aging. 2024.

3. Chen B, et al. IJBNPA. 2020.

4. Liang Y, et al. GeroScience. 2023.

5. Erickson KI, et al. PNAS. 2011.

6. Di Loreto S, Murphy CT. Aging. 2022.

Dehydration: The Silent Performance Killer for Older Athletes

Hydration is the foundation behind the three keys of great tennis—ball watching, balance, and rhythm. Without it, your eyes track slower, your body wobbles during movemeny, and your timing falls out of sync. Even the best technique can’t survive when the system runs dry.

For many of us still grinding it out in Badge or weekend comps, the real opponent isn’t always across the net—it’s inside our own body. Dehydration is a silent performance killer, and as we age, the risks rise dramatically.

Why Dehydration Hits Harder After 60

Aging bodies hold less water in muscle and connective tissue, meaning older players start matches closer to the dehydration threshold. Add heat, long rallies, or even a couple of drinks the night before, and the impact multiplies:

• Muscle elasticity drops, raising the risk of strains and tears.

• Balance and coordination decline, making quick steps and safe recovery harder.

• Cramping becomes more likely, as electrolytes like sodium, potassium, and magnesium get flushed out.

For players already battling slower recovery and tighter tissues with age, dehydration acts as an amplifier.

Accelerating Impact of Alcohol

Alcohol compounds these risks. Research shows it affects every organ system—muscles, blood vessels, digestion, heart, and brain. With age, those systems are already under strain. Older players typically:

• Have less muscle mass and water retention, so blood alcohol levels rise faster.

• Show memory and coordination deficits at lower levels than younger players.

• Face a greater risk of falls and injury—especially troubling since tennis demands balance and quick directional changes.

Even “just one drink” can impair working memory, slow reaction time, and compromise balance—the very skills we rely on for safe movement on court.

Signs You’re Playing Dehydrated

Many players think they’re just “sluggish” or “getting older,” but the warning signs are often hydration-related:

• Dry mouth or sticky saliva

• Dark yellow urine (pale yellow is ideal)

• Headache, dizziness, or mental fog

• Heavy legs or sudden cramps

• Faster heart rate than usual for your effort level

• Footwork suddenly feeling clumsy

How Long Does It Take to Recover?

Recovery depends on severity:

• Mild: A few hours with steady water + electrolytes.

• Moderate: Often 24 hours before you’re truly back to baseline.

• Severe (>5% loss): Can take days, sometimes requiring medical attention.

For older players, recovery is slower because tissues don’t retain water as efficiently. That’s why a Friday night out + Saturday Badge is a dangerous combo—you’re starting in deficit before the first warm-up ball.

Hydration and Cramping

Cramping is one of the most common on-court issues for aging players. Alcohol raises the risk in two ways:

• It acts as a diuretic, flushing electrolytes needed for muscle contraction and relaxation.

• It dehydrates tissues, making them less resilient under long rallies or hot conditions.

Even moderate intake the night before a match can leave you depleted, increasing the chance of those painful late-set cramps.

Dehydration in Much Older Players

For players in their 70s, 80s, and beyond, dehydration isn’t just a performance dip—it can be a safety hazard. At these ages, the body holds far less water, kidney function declines, and the thirst signal is blunted, meaning you may already be under-hydrated before stepping on court. Even mild fluid loss can cause sharp drops in balance, reaction time, and coordination—magnifying fall risk during quick directional changes. Recovery also takes longer, as tissues rehydrate more slowly and muscle water reserves are reduced. For this group, hydration isn’t optional—it’s the foundation for safe movement, clear thinking, and simply enjoying the game.

A Practical Hydration & Recovery Checklist

To stay ahead of the curve:

• Hydrate steadily the day before a match, not just on game day.

• Sip water  during play, especially in heat.

• Avoid alcohol before/after matches, when the body most needs hydration and tissue repair.

• Listen to your body—foggy thinking, sluggish movement, and cramps are warning signs, not “just aging.”

Wrap-Up

Dehydration steals performance quietly—slowing reaction time, draining energy, and increasing injury risk. For older athletes, the margin for error is razor-thin.

Tennis always comes back to the three keys: ball watching, balance, and rhythm. Protect your hydration, and you protect them. Lose it, and the game unravels one step at a time.