Tennis is a wonderful sport, challenging both mentally and physically. Unfortunately, almost every tennis player knows that an injury can sometimes throw a wrench in the works (long-term). It's therefore important to take good care of your body and take preventative measures to avoid limitations like an abdominal muscle injury, a calf injury, or tennis elbow. Sjeng Sports understands better than anyone that an injury during tennis is the last thing you want, so in this blog we'll offer you valuable tips so you can hopefully enjoy this wonderful sport for as long as possible without worries.
What is tennis elbow?
A common injury among tennis players is tennis elbow. But what exactly is tennis elbow? Tennis elbow, another name for lateral epicondylitis, is an overuse injury that causes pain on the outside of the elbow. This injury is caused by repetitive movements and constant strain on the forearm muscles and tendons. But can you prevent tennis elbow? There are certainly things you can do. Preventing tennis elbow starts with good technique and using the right equipment during sports. Here are some tips to prevent tennis elbow.
Warm up well
A good warm-up prepares your muscles for exertion and reduces the risk of injury.
Strengthen your forearm muscles
Regular exercises to strengthen your forearm muscles can help reduce the strain.
Use the correct grip
Make sure your racket has the correct grip size and that you use correct grip technique.
Avoid overload
Take regular breaks while playing to avoid overexertion.
You have tennis elbow, what to do?
If, despite all precautions, you do develop tennis elbow, it's important to take immediate action. There are several steps you can take to ensure it disappears as quickly as possible. For example, you should get plenty of rest to give your arm time to heal, consider physical therapy for targeted exercises and treatments, and it's advisable to take more breaks and do less strenuous work. It's also wise to vary your movements. Tennis elbow usually resolves on its own. If not, consider physical therapy for targeted exercises and treatments.
Calf and groin injury exercises
Another common injury among tennis players is a calf strain. This often results from the explosive movements and quick changes of direction inherent in the sport. To prevent a calf strain, a proper warm-up and some stretching are essential. Make sure you regularly stretch and strengthen your calf muscles. This makes it easier to prevent injuries.
Groin injuries can be very painful and are common in tennis players due to sudden twists and jerks. It's therefore wise to do groin exercises to prevent injuries. Examples of such groin exercises include Adductor Stretches (sitting on the floor with your feet together and slowly pressing your knees toward the floor), Side Lunges (doing side lunges to strengthen the muscles in your groin and inner thighs), and Leg Raises (lying on your side and lifting your leg to strengthen the muscles around your hips and groin).
Abdominal muscle injury
An abdominal injury can occur due to overuse or incorrect movements. Strengthening your core muscles can help prevent these injuries. Some exercises you can do to strengthen your abs include leg raises, which we discussed above, planks, and Russian Twists. Planks involve holding a plank position to strengthen your core, while Russian Twists involve sitting on the floor with your knees bent, leaning back slightly, and twisting your upper body from side to side.
Listen to your body
Tennis is a fantastic sport, of course, but it's demanding on your body. By paying attention to proper technique, a good warm-up, and targeted exercises, you can prevent common injuries like tennis elbow, calf strains, and abdominal strains. The best tip: listen to your body and rest when needed. This way, you'll stay fit, keep playing, and enjoy every match!
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