Prevention of Tennis Injuries

Tennis injuries can be prevented by selecting the right equipment, warming up and cooling down properly, stretching before and after playing, regular sports massage, good nutrition as well as conditioning or strengthening yourself to play the game. Warm Up Warming up is often overlooked but should be part of your injury prevention routine. A good warm will: Increase the temperature of muscles - they work better at a temperature of 40 degrees. Increase blood flow and oxygen to muscles. Increase the speed of nerve impulses - making you faster. Increase range of motion at joints reducing the risk of tearing muscles and ligaments. Warm up will not only help avoid injury but will also improve performance. A warm up should consist of: Gentle jog to circulate blood and oxygen supplying the muscles with more energy to work with. Stretching to increase the range of motion at joints (see below). Tennis specific exercises and drills. The warm up should last between 15 and 30 minutes. Do not warm up too early. The benefits are lost after about 30 minutes of inactivity. Stretching The important muscles that need stretching are the gastrochnemius (calf muscle), quadriceps, hamstrings, hip and trunk rotators, back of the shoulder, triceps and wrist muscles. Cool Down This is also sometimes overlooked in favour of the bar but can help avoid injuries and boost performance. The aim of the cool down is to: Gradually lower heart rate. Circulate blood and oxygen to muscles, restoring them to the condition they were in before exercise. Remove waste products such as lactic acid. Reduce the risk of muscle soreness. The cool down should consist of a gentle jog followed by light stretching. Sports Massage Getting a regular sports massage can flush the muscles of waste products and release tight knots, lumps and bumps in muscles that if left may cause strains and tears. It is possible for a good sports massage therapist to identify potential trouble spots long before they become injuries. Equipment Technological advancements have had a role in changing the game of tennis. A good racket is lighter and stiffer, reducing the vibrations and impact forces that are transferred to the arm. A larger head size can also increase the 'sweet spot', also reducing the vibrations that transfer to the muscles and tendons of the arm. Grip size is important. A grip that is too small will encourage 'wristy' shots and place more strain on the tendons that insert into the elbow. To get an idea of what grip size you need, measure from the middle of your palm (from the lower crease line) to the end of your middle finger. This should be the same as the circumference of your grip. Type of string is also important. A natural gut strings is generally recognised as being better. Polyester strings may last longer but have less elasticity so more shock is transferred to the arm. Footwear should have the following five features: Insoles to support the foot and cushion. A heel counter, supporting the heel and preventing it from moving about. Thick rubber outsoles, enhanced near the toes. Reinforced midfoot support providing good left to right support for the foot as it changes direction. A wide toe area for the foot to spread out. Nutrition and Hydration Proper nutrition is important. A bad diet will prevent you from recovering from training sessions making you more prone to injury. A balanced diet is what you should aim for: Carbohydrate is important for refueling muscles. Protein rebuilds muscles. If you become dehydrated then less blood will flow through muscles. The muscles will be more prone to injury. Vitamins and minerals are required for a number of reasons related to recovery. Much of what is discussed above should be part of your sporting routine. A biomechanical analysis can help identify possible injury risks. Orthotic devices can help. Also an assessment from a sports therapist or specialist can identify weak areas and possible injury risks. A course of exercises specific to your needs can give you the best chance of avoiding injury. Fitness This includes general conditioning, aerobic fitness and muscular strength. Forearm and shoulder girdle muscle strength is important in controlling the racket at impact. If you are in good condition then you are less likely to get injuries. Strong muscles are less likely to tear. Good all-round conditioning will balance the body and help avoid unnecessary injuries. A one sided sports such as tennis can soon develop on side of the body more than the other, causing muscle imbalances. Recovery Not allowing your body to recover properly from training will eventually result in injury. Your body needs time to rebuild itself stronger before the next training session. Remember - you are not training when you are training, you are training when you recover! Sleep is also an important part of your training. If you are not getting enough, get it sorted.   The information contained on this site is purely a source of information and can at no time replace the expert eye of a qualified professional. We recommend seeking professional advice before embarking on any form of self treatment. Neither the content or nor any other service provided through mybesttennis.com is intended to be relied on for medical diagnosis or treatment. Never delay in seeking professional advice because of something seen on mybesttennis.com.