Tennis is a fast-paced game requiring strength, endurance, and agility. Repetitive movements, poor technique, and a lack of conditioning can all result in tennis injuries, whether you are a weekend player or a professional athlete. Reducing the commonest injuries in tennis can help you play better and stay on the court longer.
Tennis Elbow (Epicondylitis Lateral)
Tennis elbow is the most common tennis injuries among athletes. It develops due to excessive strain on the outside of the elbow, resulting from either excessive use or faulty backhand technique, which leads to stress on the forearm muscles with repeated use. Tennis elbow is a common problem for players, typically characterized by discomfort in the elbows, especially when gripping.
Prevention: The leash around the racket should be the proper size. It’s essential to use good technique to prevent tennis elbow, as forearm conditioning also plays a role in this. Stretching and rest are also important, as they alleviate the strain.
Rotator Cuff Injuries
Overhead strokes and the act of serving can place a significant burden on the shoulders. In the long run, the rotator cuff—the collection of muscles and tendons that support the shoulder joint—may tend to become inflamed, leading to rupture, pain, weakness, and restricted motion.
Precaution: Over-serving should be avoided. The individual should be adequately warmed up before playing, and shoulder strengthening exercises should be included in their regimen to help mitigate the risks. Working with a coach on serving technique can also be beneficial.
Wrist strain
Wrist strain is a common occurrence in tennis, particularly during shots that involve slices and top spins. The wrist tendons may become strained or inflamed due to excessive use. Inappropriate technique or grip can also exacerbate the issue.
Prevention: Avoid abrupt changes in play intensity and employ appropriate grip techniques. Support belts or wrist braces can aid in joint stabilisation. Your workout regimen should incorporate wrist-strengthening activities.
Sprains of the ankle
Ankle sprains are relatively common in tennis due to the rapid lateral movements and sudden changes in direction that occur during play. During play, players may twist their ankles or land awkwardly, which can cause instability, pain, and swelling.
Prevention: It’s essential to wear supportive tennis shoes with adequate traction and ankle support. Engaging in agility and balance exercises can help prevent sprains and increase joint stability. Ankle taping may provide further security.
Injuries to the knee (meniscus tears and patellar tendinitis)
Tennis puts strain on the knees because of the frequent jumping and rapid halting motions. Inflammation of the tendon that connects the kneecap to the shinbone results in patellar tendinitis, also known as jumper’s knee. Sudden pivots or twisting can cause meniscus tears.
Prevention: By strengthening the hamstrings and quadriceps, knee discomfort is lessened. Using appropriate landing techniques and avoiding hard surfaces might also be beneficial. When exercising, using a patellar strap may help reduce strain on the tendon.
Pain in the Lower Back
Due to the rotation and hyperextension involved, serving and overhead strokes can lead to lower back discomfort. During play, poor posture and weak core muscles are frequently significant causes.
Prevention: The key to supporting the lower back is maintaining strong core muscles. Back-related problems can be considerably decreased by performing flexibility exercises, warming up properly, and adjusting posture when performing strokes.
Calluses and Blisters
These skin irritations are caused by wearing shoes that don’t fit correctly or by friction from gripping the racket. Although they are not significant, they may have an impact on your performance and comfort.
Prevention: Wear moisture-wicking socks and premium grip tape. Ensure your shoes fit correctly and replace worn-out grips regularly. If necessary, consider wearing fingerless gloves or protective sleeves.
Although most tennis injuries are avoidable with the proper technique, equipment, and conditioning, they can still be frustrating. Make rest a priority, employ good form, and pay attention to any early warning indications of discomfort. Avoiding injuries will allow you to continue playing and enjoying your favourite sport, whether you’re honing your serve or your backhand.
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