Injury prevention in Tennis: Interview with Pro Tennis player Yosuke Watanuki

Tennis is widely regarded as a lifetime sport, but with its intensity and repetitive movements, it is also prone to overuse injuries. Fresh off his appearance at the Davis Cup in February 2024, we sat down with professional tennis player Yosuke Watanuki to discuss how he manages and prevents injuries throughout his career.

Ankle injuries in Tennis 

Zamst -  Tennis is widely regarded as a lifetime sport, but with its intensity and repetitive movements, it's also prone to overuse injuries. Fresh off his appearance at the Davis Cup in February 2024, we sat down with professional tennis player Yosuke Watanuki to discuss how he manages and prevents injuries throughout his career.

Yosuke  - “Unfortunately, ankle sprains have become a recurring issue for me. Even without a specific incident, I often feel as if my ankles are slightly sprained—possibly due to joint laxity. To prevent further injury, I always wear ankle supports during both training and matches.”

 Zamst - You’ve been using the A1 ankle brace. Does wearing it during matches affect your performance?

Yosuke - “Not at all. I understand it may vary from player to player, but I personally feel no discomfort while competing with ankle braces. Ensuring compatibility with my shoes is crucial, but if it fits right, I don’t see any issue. Since sprains have become habitual for me, I would rather be cautious than regretful.

Aside from injury prevention, I feel that having the ankle somewhat stabilized helps reduce wobbling and actually allows me to step in more powerfully.”

Zamst - Do you use sports insoles to reduce strain?

Yosuke - “I don’t use insoles during matches, but I do insert them into my training shoes. High-intensity, explosive movements put a lot of stress on the feet, especially during jumping drills. Insoles help absorb shock and have become an essential part of my training routine.”

Lower back pain in Tennis  

Zamst - Tennis strokes, especially forehands, backhands, and serves, place a heavy load on the lower back. How have you dealt with back pain?

Yosuke - “Just like my ankles, my lower back also suffers from chronic pain, resembling spondylolysis symptoms. I sometimes use a lower back brace to stabilize the area. I don’t wear it all the time, but not wearing it has backfired before—last year, I skipped it for a few months, which led to a flare-up that forced me to withdraw from a tour.”

“Given the varying court surfaces and constant travel in tennis, accidents are always a risk, so any decision to stop using a brace should be made with great caution.”

Zamst - You’ve been using the ZW-5 back brace, a model with a mid-level support rating. While it’s designed to balance stability and mobility, the 3D back panel offers firm reinforcement for the lower back. Does it hinder your movement during play?

Yosuke - “I even wear it during important matches, so I can say with confidence that it doesn’t hinder my movement. It feels like it follows my body well. One thing to be aware of is that, because it offers such firm support, I sometimes find it slightly harder to breathe when I’m fully focused during play. I manage that by loosening the secondary belt or briefly removing it between sets.”

“Not many players use back supports during matches, so I often get surprised looks abroad. Still, I always recommend it to older recreational players who worry about their lower backs.”

Evolving play styles and injury risk  

Zamst - As you compete more on bigger stages like the ATP Tour, how has your approach changed?

Yosuke - “The demands of best-of-five matches are real. First, I need to handle best-of-three matches at full intensity without exhaustion. Once that’s under control, I’ll be better prepared for longer formats.”

“Another issue is recovery—fatigue lingers longer after intense matches. I’ve started traveling with a physiotherapist to guide stretching and recovery routines. I’ve also adjusted my supplement intake in both quantity and quality.”

Zamst - Has the intensity of your training increased as well? 

“Definitely. To compete at higher levels, I realized I needed to improve my explosive power to keep up with more muscular opponents. Naturally, that also increases the risk of injury. I’m now incorporating endurance training too, but I’m still focused on building output.”

Zamst - “As the physical demands grow, stretching, supplementation, and using supports have become even more necessary. 

Yosuke - Ideally, I’d like to perform without any gear, but considering the recovery challenges and injury risk, braces are now indispensable tools for protecting my body.”

Managing heat on the court 

Zamst - Heat management is also key, especially in grueling five-set matches.

Yosuke - “All tour players find their own ways to avoid heat exhaustion and dehydration. Once those hit, it’s too late. I rely on sports drinks, oral rehydration solutions, bananas, and energy gels to maintain energy during matches.”

“When it gets really hot, I often lose appetite for heavily seasoned food, so I adjust flavors seasonally to make sure I can keep eating. I also focus on retaining hydration levels in my body.”

Zamst - How often do you hydrate during practice or matches?

Yosuke - “In a typical two-hour practice, I’ll drink after the first 10–20 minutes and then about every 20–30 minutes. During matches, I hydrate whenever I return to the bench, and also during changeovers.”

“The tricky part is maintaining awareness. Normally I know when to hydrate, but under pressure or nerves, I can forget. Telling yourself you’re fine can be dangerous—it only takes one misstep. It’s crucial for everyone, not just pros, to consciously stay hydrated.”

Zamst - You trained under the legendary Bob Brett. Did he give you any advice on physical care?

Yousuke - “Bob’s guidance was more mental than physical. During tours, both mental and physical stress build up quickly in unfamiliar environments. He taught me the importance of staying emotionally fresh. That could mean immersing yourself in local culture or watching other sports—anything that helps reduce stress. That mindset plays a big role in both injury prevention and peak performance.”

About Yosuke Watanuki 

Date of Birth: April 12, 1998

Hometown: Kasukabe City, Saitama Prefecture, Japan

Major Career Highlights:

2010: Runner-up in the All Japan Junior U12

2016: Reached the quarterfinals of the Australian Open Junior

2016: Turned professional

Highest ITF Junior Ranking: No. 2 (as of March 21, 2016)

2019: Won his first title at the Hyogo Noah Challenger

2022: Champion at both the Hyogo Noah Challenger and Yokkaichi Challenger

2023: Made his Grand Slam main draw debut at the Australian Open

Advanced to the second round at Wimbledon and broke into the ATP Top 100 for the first time

Runner-up at the Hangzhou Asian Games

Braces Used

・A1 Ankle brace

・ZW-5 back brace 

・Elbow Band

Comment from Yosuke Watanuki:

The ZW-5, which I regularly use, really helps minimize the strain on my lower back during long matches involving a lot of lateral movement, twisting, and turning. It's breathable and stays in place well, so I never feel distracted while playing.

There's a noticeable difference in post-match pain and muscle fatigue when I wear the ZW-5 compared to when I don't—it really makes a difference.

It helps reduce and prevent pain, and thanks to that, I no longer struggle with back pain even during consecutive matches. It's become an essential part of my tour gear.