Shoulder pain, often referred to as “tennis shoulder,” is a frequent complaint among players due to the repetitive, high-velocity demands of the serve and overhead shots. The shoulder joint is highly mobile, making it susceptible to overuse injuries, particularly affecting the rotator cuff tendons and surrounding structures. Determining the appropriate amount of time to rest is the first step toward recovery and depends entirely on the specific cause and severity of the discomfort experienced.
Categorizing Tennis Shoulder Pain
The least concerning discomfort is often Delayed Onset Muscle Soreness (DOMS), which typically manifests 24 to 48 hours after an intense session and involves a dull ache across the musculature. This type of soreness reflects normal muscle fiber repair following strenuous activity.
A more concerning scenario involves mild tendinitis or impingement, where the pain is sharper but only occurs during serving or high-velocity overhead motions. Players can usually manage daily activities without significant pain, indicating localized inflammation. This discomfort signals that the tendon is overloaded and requires intervention.
The most severe category is an acute injury, characterized by sharp, persistent pain that prevents the player from lifting the arm or performing basic motions. This often indicates a sudden tear or significant structural compromise, such as a rotator cuff tear, requiring immediate cessation of all activity. Self-categorization guides the initial decision on whether a short break or professional consultation is necessary.
Recommended Rest Timelines Based on Severity
For generalized soreness or fatigue, a brief 1 to 2-day period of rest is generally sufficient to allow the muscle fibers to repair themselves. During this time, light activity that does not stress the shoulder, such as walking, is permissible to maintain overall fitness.
For mild to moderate tendinitis, a longer period of passive rest is required to allow the inflamed tendon to settle. Complete cessation of all overhead hitting activity for a minimum of 5 to 7 days is the standard recommendation. Continuing to stress an inflamed tendon risks progressing the injury to a chronic state or a partial tear, significantly lengthening recovery time.
If pain persists beyond one week of dedicated rest, or if daily activities remain difficult, the injury is likely more complex than simple inflammation. In cases of acute or severe pain, all activity must cease immediately, and a medical professional should be consulted for a definitive diagnosis. Rest duration for a diagnosed tear often ranges from 2 to 6 weeks or longer before structured rehabilitation can begin. This initial period focuses solely on pain reduction and achieving tissue stability.
Safe Progression Back to the Court
Following successful passive rest where pain has subsided, the focus shifts to a structured, active return to minimize recurrence risk. The first phase involves pre-hitting conditioning, concentrating on low-resistance exercises to reactivate the stabilizing muscles of the rotator cuff. Light resistance band work targeting external rotation and scapular stabilization helps fortify the shoulder complex without undue strain.
Gentle, sustained stretching should also be incorporated to restore the full, pain-free range of motion before any racket is picked up for hitting. Court activity must begin with a significant reduction in intensity and volume, starting with mini-tennis and light groundstrokes. All serves or high-velocity overhead maneuvers should be avoided for the first few sessions to protect the healing tissues.
The progression should then cautiously introduce half-pace serves, focusing purely on smooth mechanics rather than power generation. Reviewing and adjusting serving mechanics is a preventative measure, as flaws like excessive external rotation or late contact can contribute to chronic overload. A gradual increase in training load is guided by the “50% Rule,” meaning intensity should not be increased by more than 50% from one week to the next. This approach ensures recovered tissues adapt to the high-force demands of tennis.