Tennis Injury Blog
Tennis Injury Blog designed to help you battle an existing injury or prevent a future one from occurring, we are blogging from experience!
If you’re struggling with an existing Tennis Injury or want to prevent one from occurring in the future, read on for our tips. This blog provides comprehensive information on tennis injuries, including tips on how to prevent them, as well as advice on how to treat them. We’ve been there, done that – and we know how difficult it can be to rehab and get back to your normal activities. That’s why we’re sharing our experience and knowledge with you.
Tennis Injury Prevention
Here are some of our top tips on Tennis Injury prevention.
- The best way to prevent tennis injuries is to take steps to protect yourself before an injury arises.
- Always warm up and stretch before playing, and cool down afterwards.
- Wear appropriate clothing and shoes.
- Drink plenty of fluids to stay hydrated, and use sunscreen if you’re playing outdoors.
- If you enjoy working out, make sure to work on strengthening exercises for the most important parts of your body when it comes to tennis. Read on to find out some of our favourite strengthening exercises.
With a little bit of attention to safety, you can enjoy the sport you love without the worries and pains of a Tennis Injury.
Tennis Injury Prevention Exercises
Tennis Injury – Ankle
Ankle injuries are common in tennis players. In order to help prevent ankle injuries, it is important to do some ankle exercises. The following are three exercises that can help prevent ankle injuries:
1) Standing on one foot and then slowly lowering the other foot towards the ground. Repeat 10 times.
2) Standing on one foot and then slowly raising the other foot towards the sky. Repeat 10 times.
3) Walking heel-to-toe across a room. Repeat 10 times.
Tennis Injury – Calf Muscle
If you play tennis, you’re at risk for calf muscle injuries. These injuries can side-line you for weeks, so it’s important to take steps to prevent them. One way to do that is by doing exercises that strengthen your calves.
1) One easy exercise is to stand with your feet hip-width apart and rise up onto your toes, then lower down again. Do this 10-15 times, three times a day.
2) You can also do a calf raise by standing on one leg and lifting the other heel up as high as possible. Hold for two seconds before lowering back down. Repeat 10 times, then switch legs.
3) You can also try this stretch: Sit on the ground with your left ankle resting on your right knee. Gently pull your toes towards your shin until you feel a stretch in your calf muscle.
Tennis Injury – Shoulder
The shoulder is a complex joint that is often injured in tennis players. With shoulders, it is important to start by stretching your muscles before playing. Flexibility is also important for preventing injuries. Stretching the muscles and tendons around the shoulder can help them stay loose and flexible. There are many different stretches that you can do, but make sure you hold each stretch for at least 30 seconds. Here are two of our favourites.
1) One simple exercise that can be done at home is to stand with your arm out to the side, and then raise it up above your head. You can also do resistance exercises using elastic bands or weights. Hold for 30 seconds and repeat twice on each side.
2) Another great shoulder exercise is the across the chest stretch. Cross your right arm over your chest. Place it in-between your left forearm and elbow, supporting your right arm with your left hand. Maintain this posture for 30 seconds. Repeat the process on the other side. (2 to 4 times on each side).
Tennis Injury – Tennis Elbow
Check out our blogs on Tennis Elbow injuries for a deeper look into the most common Tennis Injury.
Tennis Injury Rules
Tennis players of all levels are prone to injury from overuse of certain muscle groups. The most typical example of how a Tennis Injury starts is from repetitive usage of a particular muscle without time to mend and recover.
In order to prevent tennis injuries, it is important to observe some basic safety rules. Warm up and stretch before playing, and be sure to use the proper equipment for your size and ability. When serving, be aware of your surroundings and other players. Be especially careful when playing in wet or windy conditions. And finally, always listen to your body and take a break if you feel any pain or discomfort.
- When you can feel a Tennis Injury coming on, make sure to stretch and follow exercises to ensure your body is able to recover.
- In some cases, you can play through Tennis Injuries by using sleeves, straps and other forms of support. However, this can lead to more injury down the road.
- If you are having trouble coming back from an Tennis Injury, it is best to have a specialist help you through it.
- In some cases you may need to stop playing immediately and seek medical help. Follow your doctor or physiotherapist’s instructions for treatment and rehabilitation, and don’t try to play through the pain if it is clear that it could get worst.
Tennis Injury – Strengthening Exercises
Regular exercise is important for overall health and fitness, and can help prevent injuries. Tennis players need to focus on exercises that will improve strength, flexibility and balance. The following are a few examples of exercises that can help prevent tennis shoulder injuries.
One of the best ways to prevent injuries while playing tennis is to do some injury strengthening exercises. These exercises will help you become stronger and more flexible, which will help protect you from injuries. Some good exercises we like to do are bridges, squats, and lunges.
1) To do a bridge, lie on your back with your feet flat on the ground and your legs bent. Raise your hips off of the ground until your body forms a straight line from your head to your feet. Hold this position for 5 seconds, then lower yourself back down. This will strengthen your lower back and glutes. Repeat 10 times.
2) To do a squat, stand with your feet shoulder-width apart and your toes turned out slightly. Bend at the waist and lower yourself until your thighs are parallel to the ground. Hold this position for 5 seconds, then raise yourself back up. Repeat 10 times.
3) There are many ways to do a lunge, but all of them involve stepping forward with one leg and bending the other knee so that your thigh is parallel to the ground. You can hold your hands together in front of you or behind your head for balance. When doing a lunge, make sure to keep your back straight and your core engaged. Don’t let your front knee go over your toes, and be sure to push off with your back foot when you return to standing. Hold for 30 seconds and repeat on each side 2-4 times.
If you’re new to lunges, start by doing them slowly and holding the position for a few seconds. As you get stronger, you can gradually increase the speed and duration of each lunge. Lunges are a great exercise for strengthening the quadriceps, hamstrings, and glutes. They can also help improve balance and stability.
4) You can also improve your strength by doing some basic exercises like shoulder presses and rows. These exercises will help keep your muscles strong and flexible, which can help protect you from injuries.
5) Remember that regular stretching can help you become stronger as well. Stretching lengthens muscle tissue and enhances flexibility, which can make you feel more agile and improve your athletic performance. We encourage you to stretch even if you have no injuries or soreness as it will improve your on court fitness too. Check out our blog on Tennis Fitness for more key information on improving your game.