Despite the enjoyment from this fast-paced, high-energy game, both non-competitive players and competitive players suffer from tennis injuries that end up putting them behind the baseline.
The non-competitive player, overuse injuries may occur as a result of improper technique. The competitive player may suffer from challenging overuse injuries such as the condition known as “tennis elbow”. The goal is not just to WIN, but to do so safely. In this preventative health guide, we will share a few techniques that will keep you on the tennis court, not behind the baseline as an observer.
Common Tennis Injuries
There are many different types of tennis injuries that detrimentally impact players. Approximately two-thirds of all tennis-related injuries occur as a direct result of overuse. The remaining injuries stem from direct trauma. The common injuries typically impact the shoulders, the elbows, the wrists, and other components of the arms. The following outlines common tennis-related injuries and a brief explanation of each:
- Muscle Strains – This typically occur as a result from very quick or very sudden movements.
- Shoulder Problems – The injuries that impact the shoulders are commonly from overuse. Overuse stems from poor conditioning and poor strengthening exercises that impact the rotator cuff.
- Fractures from Stress – These types of injuries come from attempting to train too quickly. The muscles become tired and higher levels of stress are placed on the bone.
- “Tennis Elbow” – This is an overuse injury that detrimentally impacts the muscles that are in the wrist and typically comes from improper warm-ups and/or strength training.
Staying on the Court
There are many unique strategies that will allow you to stay on the tennis court and not simply sit idle at the back of the baseline as an observer. The following outlines a few of the most popular:
- First and foremost, it is imperative that you have the proper gear and attire. For example, you should ensure that you wear tennis socks and the appropriate shoes for game play. Your racquet should be appropriately suited for your grip size and your strength. You may want to integrate the use of shoulder pads and wrist bands.
- You must learn the best warm-up exercises for the sport and focus on exercises that are designed to aid in the accumulation of strength in the body. Physical therapists are equipped with the knowledge, tools, and equipment to aid in proper warm-up and strength-building activities for the tennis court.
- You must learn the proper tennis-playing technique. For example, you should avoid inappropriately arching the back too much during the serving phase of the game. The upper body should be balanced correctly and you should learn the proper jumping technique.
Sources:
Tennis injuries: occurrence, aetiology, and prevention
Lobbing injury out of tennis – Monash University