6 Common Tennis Injuries and Best Exercises to Stay on the Court this Season
Tennis season is upon us! It is a universal sport that is enjoyed amongst people of all ages and athletic levels. In this article you will learn about common tennis injuries and how customized concierge physical therapy can prevent these injuries.
Tennis is a high-impact sport that requires repetitive motions, sudden changes in direction, and a lot of explosive movements, which can increase the risk of injuries. Here are some of the most common injuries that tennis players may experience:
Tennis elbow: Tennis elbow, also known as lateral epicondylitis, is a type of repetitive strain injury that affects the tendons in the elbow. It is caused by the repeated twisting and gripping motions used in tennis, and it can cause pain and stiffness in the elbow and forearm.
Shoulder injuries: Players may also experience shoulder injuries, such as rotator cuff injuries or impingement syndrome, due to the overhead serving motion and repetitive hitting of the ball. These injuries can cause pain and limited mobility in the shoulder joint.
Knee injuries: Because of the quick pace of the game and different surfaces of the courts tennis players may experience knee injuries such as patellar tendonitis, which is inflammation of the tendon that connects the kneecap to the shinbone, or meniscus tears, which are injuries to the cartilage in the knee joint. Ligament tears or strains are also possible because of the twisting and cutting movements during the game. These injuries can cause pain, swelling, and limited mobility in the knee.
Calf Strains: The explosive nature of the game can lead to the calf muscle contracting to quickly and intensely leading to muscle spasm or overstretch when running. These injuries can lead to a person limping off the court in pain unable to place full weight on the involved leg.
Ankle injuries: Tennis players may also experience ankle sprains or strains due to the quick lateral movements and sudden changes in direction required in the sport. These injuries can cause pain, swelling, and instability in the ankle joint.
Back injuries: It is important to go into the game of tennis with a strong core. Players may experience back injuries due to the repetitive twisting and bending motions involved in the sport. These injuries can range from mild strains to more serious disc herniations or sciatica, which can cause pain and limited mobility in the back and legs.
It's important for tennis players to take steps to prevent injuries, such as stretching before and after playing, using proper technique, shoes, equipment, and gradually increasing the intensity of their training. If an injury does occur, it's important to rest and seek medical attention as needed to prevent further damage and promote healing.
There are several exercises that can help prevent tennis injuries. Here are a few:
Customized Injury Prevention Programs available to keep players on the court with Custom Care Rehab
Dynamic warm-up: A proper warm-up can help prevent injuries. A dynamic warm-up should include exercises that involve stretching, cardio, and bodyweight movements. This helps to increase blood flow and mobility to the muscles and joints.
Core exercises: Core exercises can help improve stability and balance, which can prevent injuries. Planks, side planks, and side step ab training are examples of effective core exercises.
Shoulder exercises: Tennis players are at risk for shoulder injuries due to the repetitive overhead motions. Shoulder strengthening exercises can help prevent injuries. Examples of effective exercises include shoulder presses, lateral raises, and internal/external rotations.
Hip and leg exercises: Strong hips and legs can help prevent injuries to the knees and ankles. Squats, lunges, and hip bridges are examples of effective exercises.
Balance and agility exercises: Tennis requires quick movements and changes in direction. Balance and agility exercises can help improve coordination and prevent injuries. Examples of effective exercises include single-leg balance, ladder drills, and cone drills.
Custom Care Rehab is offering a Tennis Tune-Up program starting this Spring to keep players on the court and injury free. Initial session features:
Flexibility Screening
Core Strengthening Program
Customized Knee Stability Exercises
Active Release Stretching
Trigger Point Release
Customized plan for Rotator Cuff Stability
Call 330-618-5703 or email us by clicking the “Learn More” buttton below to see if you are a good fit for our Tennis Tune-Up Program and stay on the court the season!
