Tennis Lessons: How to Avoid Injuries on the Court

Tennis is a popular sport, but its participants are no strangers to injuries. This fast-paced sport can be especially hard on knees, ankles, elbows, and shoulders. Here are some top tips for avoiding injury:

Warm-Up

Doing a proper warm-up that elevates your heart rate and gets you limber is a no-brainer when it comes to sports injury prevention. That’s because suddenly jumping into intense physical activity can easily overstrain soft tissues like muscles and tendons. Try cycling to the courts or spending 5 to 10 minutes doing light aerobics before you touch your racket (jumping jacks, easy jogging, arm, and leg swings, etc.).

Stretch

Dedicate some time at the end of a game or lesson to stretch the parts of your body that were used the most. Stretching can also be a smart way to manage existing chronic pain or acute injuries. Here’s one we like for the wrists:

• Extend your arm in front of you with your elbow straight and palm facing out.
• Use your other hand to bend your fingers back until you feel a stretch on the underside of your wrist and forearm.
• Hold for 60 to 90 seconds.
• To stretch the other side of your wrist, bend your hand down so your palm moves closer to your forearm until you feel a stretch on the top of your wrist.

Take Breaks

Whether you’re a total beginner or an experienced competitor, breaks are necessary to prevent injury. They also help your immune system continue running smoothly so you don’t leave your body at risk for other illnesses. Rest, drink water, and stretch when you need to!

Wear the Right Shoes

Tennis is high impact. If you’re serious about the sport, invest in the right pair of shoes that are designed to withstand all of the pivoting, running, jumping, turning, and weight shifting that occurs during a game. You’ll need to make sure they fit properly as well so that your feet aren’t sliding around in your shoes.

Take a Lesson

The way you hold and swing your racket could contribute to things like elbow and shoulder pain. Getting a few lessons from a tennis instructor can help you improve your form so that your swing is safer on your body—and better for your game! Your instructor can also recommend a good racket size and type for your needs.

Integrated Pain Solutions Treats Sports Injuries

In addition to helping patients manage chronic pain, our team at Integrated Pain Solutions sees patients who have sports-related injuries, too. These types of injuries tend to increase in warmer months when more people engage in outdoor sports, including tennis. If you experience knee pain, elbow pain, shoulder pain, or some other sports injury this spring or summer, call Integrated Pain Solutions at 614-383-6450 to schedule a consultation and get the personalized care you need to heal and avoid a chronic problem.