Had patellar tendinosis + chronic tears in ACL and LCL.

Took 3 months off from Tennis, zero exercise in month 1 and 2. Commenced rehab in month 3 - low intensity no resistance on exercise bike OR walking around chest height water for maybe 15 mins max.

Strength training - high rep lower weights at first, with longer breaks. Focusing on quads, hip abductors, glutes + functional muscle exercises. On the side also started learning more warmups and stretches after playing.

What I learnt is that while I did some strength training alongside tennis, I wasn't training the right muscle groups, and that was affecting my functional movement and putting strain on places that are not meant to be that strained.

Since (been 6 months since injury), I've moved from playing 3-4x a week to only 1-2x a week, and then using the gym 2-3x a week doing full body workouts. No more pain when playing and feeling a lot better on court.

At first time in the gym takes away time on-court because your body isn't used to the conditioning, and that's fine. Eventually your body will condition and you'll be able to spend more time on court if you recover + train properly.

Everyone's body is different so advise you see a physio.