Longevity in sport, especially in the modern era, is nothing short of an extraordinary feat. Let’s face it: injuries of all kinds in sport are almost inevitable, and are incredibly difficult to avoid. Roger Federer, though, was a prime example of one who turned that coin almost completely on its head. The 41-year-old Swiss legend, who had initially planned to retire right after the 2016 Rio de Janeiro Olympic Games, pulled the curtain last month on a remarkable career in tennis. Incredibly, he actually hadn’t undergone any major surgery until 2016, when he was 34 years old. Something that is almost unheard of, especially in this era of sports’ crème de la crème male and female competitors.
For many, the 20-time Grand Slam champion was the elite sportsman, not only for his elegance and good-natured politeness on and off the court; not to mention his second-to-none sportsmanship on it; but for how he managed to enjoy such a glittering career, all while (mainly) avoiding any serious injury. Age catches up with us all though, even the best of us, and that was the case for the man who has won Wimbledon eight times.
Bar the last six years, where he was forced to go under the knife for a recurrent knee problem, Federer successfully and admirably fended off retirement, even when it was becoming quite apparent that he no longer had the ability to compete over the course of four or five hours with 18 or 19-year-old up-and-coming tennis starlets new on the scene. Amazingly, though, at 38 years old, the father of four came to within a single tantalising point of winning Wimbledon. Some may have brandished Federer’s refusal to retire an anti-climactic “you’ve well outstayed your welcome here buddy”, but he still certainly had the idea of winning the sport’s most sought-after championships at the forefront of his mind.
Federer’s ability to compete at the highest level of tennis right up until touching the 40 mark was all the more impressive due to the fact that the Swiss ace was forced to deal with chronic back pain for the majority of his 24-year career. His determination to roar back from his various knee injuries, particularly between 2016 and 2020, was spine-tinglingly inspiring: the graceful mover won both the Australian Open and Wimbledon respectively in 2017, right after his six-month lay off in 2016 following his very first major injury and operation of his career. I repeat, his very first injury and operation of his career. 1998 to 2016. 18 years that he avoided seriously debilitating injury in a sport that requires an intense physical commitment and physical endurance of the highest level.
What was the secret, then, Roger?
Federer’s former coach, Stefan Edberg, who coached the now-retired icon from 2013 to 2015, praised Federer’s ability to take “extra” care of his body, expertly planning his year-by-year tournament participation, ensuring he never outdid it. He knew his limits, and treated and respected his body accordingly. Perhaps a criticism of Rafael Nadal (if there are any) is that the Spaniard pushed his body’s limits far too often for far too long, and, unsurprisingly, as a result, has suffered far more than his rival Federer over the years.
Edberg also mentioned Federer’s willingness, discipline, and unwavering motivation when it came to keeping his physical status in supreme – or as close to it as possible – shape. It has to be said too that Federer’s movement on the court played a huge factor in him being able to endure such a prolonged career. In contrast to Nadal and Djokovic sliding and scampering around the court trying to get every shot back in play, Federer’s jaw-dropping footwork and ability to just glide effortlessly across the court certainly made him stand out from the rest, and was one of the main reasons why he was able to continously shut the door to injuries for most of his career.
Injuries such as meniscus tears and anterior cruciate ligament (ACL) ruptures are incredibly common in the sporting world, especially a sport like tennis, where the player is constantly moving from one side to another and will have to, at one stage or another, expose themselves to sudden twisting and changes of direction. Federer seemed to be highly versed as to how to move in order to avoid such injuries. Thanks to his ballet-dancer-like movement and twinkle-toed footwork, Federer said no thanks to the previously mentioned injuries.
Unfortunately for Federer, minor knee osteoarthritis would eventually wear him down so to speak, and this would disrupt the final few years of his career. The main cause of this: strenuous joint movement of the knees over a long (quite a long) period of time. According to highly revered senior football and sports medicine physician, Dr David Porter, “knee injuries are one of the most common injuries in high-profile elite sportsmen and women because of the load and intensity they endure in training for and competing in their individual sports. The amount of force that can go through the knee joint is incredible” in someone who is, for example, constantly changing direction over a sustained and prolonged amount of time.
“This action puts their knee or knees under a huge amount of stress and humans are not naturally built for that particular type of movement.” Seeing as Federer’s game was a fountain of youthfulness well into his thirties, it really is quite astonishing that he lasted as long as he did, avoiding the incredibly common wear and tear injuries to the knee and ankle over a 24-year period. In fact, he never suffered any kind of serious ankle strains or injuries in his career. His self-awareness was exceptional throughout his ground-breaking and forever-to-be-remembered career, and one can most definitely attribute this very reason as to why he could play the game he loved so dearly right up until the age of 41.
Federer’s work-life balance and strategical thinking key to his long-term success
Let’s not forget, Federer has four children and has been a married man since 2009. He also became a father that year, which means Federer had to balance competing at the highest level of tennis whilst carrying out his parenting duties, doing both for an admirable 13 years. Rafael Nadal has just recently become a dad, while Novak Djokovic has not become one as of yet. All the more impressive really that Federer was able to juggle it all. Self-discipline, setting boundaries, and excellent strategical thinking were what allowed the Basel-born sporting legend.
As he was ageing, he made a conscious decision to commit to achieving an even higher level of fitness than he had in his early career, whilst also showing the determination to explore the various technological advancements that would allow him to not only better his game, but so too stay fit and healthy for as long as possible. Qualities of a true champion: never satisfied, always looking for ways to improve, whilst at the same time never forgetting that time out and time off are key to longevity. His adaptability was also paramount to his survival at the top until the very end. At the age of 35, he made the decision to change his tennis racket from the one he had used since turning pro at the age of 17.
A man and sports engrained in sports folklore and arguably the best tennis player to ever grace the Earth, male or female, Roger Federer’s longevity in sport might never be replicated again.
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