How to Prevent Common Tennis Injuries
Tennis, like most sports, has the danger of injury. According to one study, 23,609 persons visited the emergency room in 2015 due to a tennis injury. Tennis can be a physically demanding sport that needs every muscle group in the human body to operate in unison for extended periods. Tennis players may get injuries to their eyes, neck, shoulder, back, arm and elbow, wrist and hand, and feet when participating in the sport. Good coaching and a thorough stretching and strengthening program are essential for preventing and treating these injuries.
Tennis injuries can happen to players of different abilities. A common cause of injuries is a body part’s inability to handle the imposed demands, which generally arise from either a lack of training or overtraining. For example, tennis elbow, jumper’s knee, rotator cuff tear, ankle sprains, and stress fractures are all common tennis injuries.
When the muscles and tendons around the elbow are inflamed, tennis elbow occurs. The primary cause of this tendon inflammation, which produces elbow discomfort, weaker arm muscles, and upper arm pain, is repetitive wrist and arm motions. The tennis elbow’s primary symptom is pain. It may be avoided by asking a tennis expert at your local tennis facility to assist you in selecting the perfect racket for you. When swinging your racket, the correct racket size, grip size, and weight can also help you avoid stressing the tendons in your elbow.
An inflammation of the patellar tendon that links the kneecap and the shin is the cause of the jumper’s knee. Tennis’ rigorous motions can weaken or strain the patellar tendon over time, resulting in discomfort and swelling and trouble leaping, kneeling, or utilizing the stairs. Tenderness and swelling are common symptoms. Prevent this by incorporating low-impact activities into your schedule, such as walking, swimming, and yoga.
Tennis necessitates vigorous movement in all directions of the court. Ankle sprains are due to rapid stopping, turning, and sliding, which creates stiffness and swelling, which could also cause trouble when moving with speed, which could lead to some stability issues.
Tennis players like the fast-paced excitement of the game, but such quick movements can cause an ankle injury. This can be prevented by wearing cushioned tennis socks or two pairs of ordinary socks, and ensure that your sporting shoes give adequate support. Replace your tennis shoes as soon as they begin to wear out. Some athletes benefit from wearing ankle braces for additional stability.
Rotator cuff injuries can arise due to overuse or as a direct result of injury. It can result in weakness or discomfort in the afflicted region and trouble raising the arm. To lessen tendon tension and the risk of rotator cuff damage, alter your technique to extend the angle formed between your arm and your side to a degree higher than 90 degrees. Also, overhead contact can help reduce the tension on these tendons when the ball is in front of you.
Stress fractures are tiny fractures in the bones caused by overtraining and defective equipment. Stress fractures typically affect your lower back and feet, and if left untreated, they can cause chronic leg and back discomfort. Working with a tennis coach to improve your technique might help you avoid back pain. Your coach can teach you how to serve the ball and demonstrate various approaches for balancing your body mass by lowering your knees and elevating your feet.
