Call 020 8542 7788 enquiries@wimbledonphysio.co.uk

Open today 7.00am - 7.00pm

Most common Tennis injuries and how to Prevent them.

Most common Tennis injuries and how to Prevent them.

 

Within every sport there are common injuries that arise and there are measures that can be put in place to decrease the risk of getting one. Playing tennis puts stresses and strains on the whole body from the shoulder, when striking the ball to the back when serving and lower limbs, running, jumping and reacting to what comes across from the other side of the net.

Some common injuries include:

Tennis Elbow (Lateral Epicondylitis) – over use injury caused by an increase in training, bad technique or incorrect racket size or tension.

Stress fractures in the back and feet – chronic over use injury mostly cause by an increase in training, bad technique or incorrect shoes.

Rotator cuff tears – can be a chronic injury which gradually tears or an acute injury. Caused by bad technique, unusual one-off movement or incorrect racket tension.  

Ankle sprains – acute injury causing the ankle to twist. Either from ankle instability or incorrect shoes.

Patellar tendonitis – often chronic caused by incorrect technique when performing repetitive running and jumping which puts an increased strain on the tendon.

Prevention Tips:

A good warm up and cool down – completing a good warm up and cool down will lower the chances of getting an injury. Warming up increases the cardiovascular system, increasing body temperature and allows blood to flow to the muscles enabling more oxygen to reach them. This prepares the muscles to be ready for those fast twitch movements.

Cooling down allows for a gradual decrease in heart rate, helps to remove waste products from the muscles and allows the muscles to return to their original length.

Correcting bad technique – Correcting bad technique will decrease the chances of an injury as there will be less stress and tension on muscles, tendons and ligaments. A good tennis coach will be able to help and guide you through the technical changes and ultimately improve your game.

Having the correct gear – having the correct footwear and rackets are extremely important. The correct footwear will increase ankle support and decrease the likelihood for ankle sprains as well as stress fractures. If the tension in the racket is too high, you will need to put more effort into striking the ball causing unnecessary strain on the elbow and shoulder. A tennis coach will be able to guide you in what tension you need to play with.

Intermittent breaks – taking breaks from playing tennis is equally as important as playing, it allows the body and mind to rest and recover. Tiredness can cause unknowing changes in technique and can lead to unnecessary stresses and strains on the body, ultimately leading to injury.

Source:

https://www.michaelgleibermd.com/news/5-common-tennis-injuries-4-ways-prevent/

https://www.sharecare.com/health/flexibility-training/why-important-cool-down-exercise

www.shutterstock.co.uk