Two-thirds of tennis injuries are due to overuse, and the rest are due to a traumatic injury or acute event. This time of the year can be dangerous for casual tennis players as they come out of winter hibernation to re-experience that rush of chasing a ball across the court and hitting a winner. The Christmas break can dull the reflexes and weaken the unique muscle contraction patterns required of tennis, which invites injury.

PACE YOUR PLAY

Avoid increasing your training program or activity more than 10% per week; this allows your body adequate time for recovery and response.

Rapid increase of the intensity, duration, or frequency of play can lead to injury.

WARM UP

Always warm up and cool down to reduce the risk of muscle and joint injuries. Warm up to avoid injury and improve performance; cool down after play to prevent stiffness and cardio complications. Cold muscles are more prone to injury, so avoid stretching before warming up.

ON COURT

Take care whilst ‘knocking up’ if there are people court side. Watch for loose balls;
stepping on a stray ball can cause you serious injury!

INJURIES

Ignoring niggling pains without seeking treatment is when you tend to develop problems.

If you have a persistent niggle consult your coach or physio.

TECHNIQUE

Poor technique can lead to injury. For example, a correct serve and swing are important to prevent injury, particularly to elbow and wrist.

An incorrect swing is often caused by the player relying on the arm to hit the ball, rather than the body’s full strength.

FITNESS

The better your level of fitness the fewer your injuries. Players who don’t take time to develop their coordination, reaction time, mobility and systemic strength at an early age are at greater risk of injury.

Contact me for all your physio needs.

 

NEXT MONTH: HOW TO GET THE
BEST FROM YOUR WARM UP.