Most, if not every tennis player will develop some form of tennis injury during their career. Some injuries cannot be prevented, but you will be surprised how many of the below injuries you can be by doing one thing.
We will tell you more about that later on.
The most common injuries in tennis we see on a daily basis are, often overuse injuries.
Overuse injuries often develop slowly and can start out as mild discomfort that gradually increases and becomes painful. Some common overuse injuries are:
1. Tennis Elbow – A very common cause of elbow pain due to the chronic irritation of the tendons on the outside of the elbow.
2. Wrist Tendonitis – Caused by irritation and inflammation around the wrist joint. Usually, this will occur from a number of reasons; Equipment (new racket, heavy/wet tennis balls, court surface), bad technique, or overuse (most common cause).
This can be prevented with some simple yet effective strengthening tennis exercises for the wrist, shoulders, and back. Try the below exercise to help prevent wrist injuries.
3. Shoulder Rotator cuff tears - If you’re a tennis player, I can guarantee you some time throughout your career you will have some form of shoulder pain. Usually, this pain is from one of the muscles around the shoulder called the rotator cuff (SITS - Supraspinatus, Infraspinatus, Tere Minor, Subscapularis).
These muscles are as big as your little finger, so it is important you don’t try to use heavy load to strengthen them. Using a theraband or very light dumbbell is a great way to strengthen these SITS muscles. Every player on the tour does shoulder strengthening work, either prior to or within their tennis training sessions. Try the below exercise.
4. Achilles Tendonitis – Caused by inflammation where the Achilles tendon attaches to the heel bone. This is one injury I am personally very familiar with. I have been self-treating my Achilles for a while. I have found the best way to treat Achilles issues is the combination of releasing the plantar fascia (underfoot) and calf muscle (check out the video), then strengthening the calf and soleus with some calf raises (Eccentric & Concentric). Try the below exercises.
5. Knee tendonitis – Caused by inflammation of the knee tendons. The knee joint is a hinge joint. Imagine a door hinge. If you take a few screws from one of the hinges, the door will no longer be aligned. The knee is similar. If you release tension and strengthen weak muscles above and below the knee joint you can prevent this from happening. Strengthen your quadriceps, lower abdominals, and gluteal muscles. That can help realign the knee joint. Every tennis player needs to implement some type of gluteal and lower abdominal work into their tennis programs. Even the top players like Rafa and Roger still do these strengthening exercises. Try the below exercise.
The great news is most over injuries can be avoided, finding ways to prevent them is the key. The best thing we can suggest is to adopt a good tennis strengthening program into your off-court tennis training or even better you can implement some of your strengthening exercises into your warm-up, prior to hitting the court.
Having a strength training plan for tennis will help the longevity and success of a player.
Working with a structured on-court and off-court tennis training plan will minimize the risk of overuse injuries dramatically by; allowing the body to rest and recover, building strength and stability throughout the body, release muscle tension and increase flexibility.
If you want to be a successful tennis player you need to have good management skills. We know it can be very busy fitting in everything in your programming. But if there is one thing you need to make sure you do, it is implementing a specific tennis strength training program into your off-court training.
STRENGTH IS KING
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