Tennis is a great way to stay active and have fun, but it’s important to take care to avoid injuries. Here are some tips to help prevent injuries while playing tennis:
- Starting with the racket, you may reduce the strain on your elbow and shoulder by using one with the right grip size and string tension. Your feet will be better protected if you use tennis shoes with outsoles made for hard or clay courts.
- You should start your warm-up with jogging, then go on to movements specific to your activity, forward/back runs or such side steps. You can start some light stretches once you’ve warmed up to the point where you’re starting to sweat a little.
- Tennis injuries can be avoided with strength training, especially in the shoulder. Build leg strength to enable improved court positioning when hitting the ball as well as the capacity to transfer leg strength to the racquet head during the tennis serve. All tennis strokes require trunk rotation in addition to stability, and core strength can provide the crucial link between the upper and lower body. Exercises for strengthening the core should emphasise the hip, lower back, and abdominal muscles.
- One of the essential skills in tennis is footwork because it enables the player to line up properly to strike the ball and rebound for their next shot. You can do agility and speed workouts like changing directions quickly and showing quick reactions.
- The preparation for ground strokes begins with good footwork. Swing the racket back early to avoid the ball being hit late, which will minimize the strain on your arm. Getting a grip position and proper technique evaluation from a coaching expert can be beneficial.
- In tennis, shoulder injuries are quite prevalent. Tennis players frequently have a loss in internal rotation range of motion, which puts the shoulder at risk for injury. Stretching activities are essential for dealing with this stiffness. Maintaining proper strength in the rotator cuff and shoulder blade is another important aspect of preventing shoulder injury.
- Stretching after tennis helps to reduce pain and stiffness and speeds up the healing process. You can apply ice to any area of your body for 15-20 minutes if it is sore.