The experts at Summit Orthopedics provide tennis injury prevention tips in their QUICKGuide to prevent injuries and stay safe during the sport.
Avoid the dreaded tennis elbow
Tennis elbow happens from overuse and strain placed on the elbow from the wrist flexing backwards or extending. Strain also comes from when the ball comes in contact with the racquet. To avoid this, focus on strengthening the muscles surrounding that area. Also make sure the grip size on your handle is the right size for you.
Watch out for too much, too soon
Stress fractures are common from increasing intensity, frequency, or duration of play too quickly without a ramp-up period. Your body needs time to adjust and adapt to changes in physical activity, for the muscles that are broken down from strain to rebuild and grow stronger. If you skip the “repair” phase of muscle building, you are effectively continuing a cycle of breaking down muscle which creates a recipe for injury.
Help yourself out by choosing a good court to play on
Skip the hard surfaces with no give. All that force from sudden movements gets transferred through your feet, legs and lower back causing strain. Choosing a court with some cushion to it will help absorb some of that force.
Protect those feet and ankles
Buy a pair of good tennis shoes. They don’t have to necessarily be expensive; you are looking for a well-constructed shoe with good support for both the foot and ankle. To give yourself an extra boost wear socks with extra cushion made specifically for tennis, or double up on socks.
Focus on good technique
There is no substitute for good technique when it comes to injury prevention. For example, over-arching your back when serving and hitting overhead can cause upper body and back strain. If you need some instruction on technique, there are countless reputable online resources and tennis coaches to help you learn.
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