Preventing common tennis injuries Tennis players are prone to a variety of injuries due to the fast-paced, high – impact nature of the sport. The common injuries suffered by tennis players include.
Tennis elbow : Caused by overuse of the forearm muscles and tendons. Pain and tenderness on the outer side of the elbow.
Shoulder injuries : Such as rotator cuff tears, impingement syndrome, and bursitis. These injuries can be caused by repetitive overhead motions
.Knee injuries : Patellar tendinitis and meniscus tears, due to the constant running, stopping, and changing directions.
Ankle sprains : Due to the frequent side – to – side movements and changes in direction.
Lower back pain : The twisting and turning motions required by tennis can put stress on the lower back.
Hamstring strains : Movements required by tennis, such as sprinting to the net, can put strain on the hamstring muscles.
Wrist injuries : Injuries such as sprains and strains due to the repetitive motions involved in hitting the ball. Tips to prevent injury:
1. Warm – up and cool down properly : Can help prevent injury by preparing the body for exercise and gradually returning it to a resting state. e.g – shoulder rotations, lunges, and side- to- side shuffles.
2. Improve flexibility and mobility : Through stretching and mobility exercises can help prevent injury. Focus on stretches for the shoulders, wrists, hips, and lower back.
3. Strengthen muscles : Strengthening the muscles that support the shoulder, elbow, wrist and core can help prevent injury.
4. Use proper technique : Learn and use proper techniques for serving groundstrokes, and overhead shots to reduce the risk of injury. Avoid excessive wrist extension or a late backswing.
5. Wear appropriate footwear : Proper tennis shoes with good shock absorption and lateral support can replace your shoes regularly, as worn-out shoes can increase the risk of injury.
6. Rest and recovery : Allow your body to recover between games .
7. Personalized advice from a physiotherapist : If you have a history of injury or are experiencing pain or discomfort , seek advice from a physiotherapist. Get personalized advice and treatment to help prevent injury and improve performance.
