Easy Ways to Avoid Injuries in Tennis (& Pickleball)
Tennis is an exhilarating sport that demands agility, precision, and finesse. Despite being played primarily in warmer weather, Tennis and Pickleball are a great way to stay in shape all year long with indoor facilities catering to both sports.
However, without proper precautions, players can be susceptible to a range of injuries that may hamper their performance and enjoyment of the game regardless of what time of year they play. In this guide, we’ll explore easy ways to avoid injuries in tennis and pickelball.
Proper Warm-Up and Cool-Down
Before jumping into a tennis match, it’s essential to properly warm up your muscles and joints to prepare them for the demands of play. Likewise, cooling down afterward can aid in muscle recovery and reduce the risk of post-match soreness. Incorporate dynamic stretches and light cardio exercises into your warm-up routine, and follow up with static stretches during your cool-down to maintain flexibility and prevent injury.
Practice Proper Form
Mastering proper form is key to preventing injuries and optimizing performance on the tennis court. Seek guidance from a seasoned tennis instructor to refine your technique and ensure you’re executing strokes with precision. When fatigue sets in and maintaining proper form becomes challenging, listen to your body. Take breaks as needed to avoid overexertion and potential injury.
Preventing Tennis Elbow
Tennis elbow, a common affliction among players, can be mitigated through proactive measures. Prior to play, incorporate stretches targeting the biceps, triceps, and forearms to promote flexibility and reduce strain on the tendons. Additionally, consider wearing an elbow brace during play, especially if you’re still building strength or playing frequently, to provide added support and stability to the joint.
Preventing Sprained Ankles
A sprained ankle can sideline even the most seasoned tennis players, but there are steps you can take to reduce the risk. Opt for comfortable sneakers that fit snugly to minimize excess movement within the shoe and provide stability during sudden directional changes on the tennis court.
Preventing Achilles Tendon Injuries
To safeguard against achilles tendon injuries, incorporate stretches targeting the calves, ankles, and feet into your pre- and post-match routine. These stretches help maintain flexibility and mobility in the lower leg muscles and reduce the risk of strain or rupture during your tennis match.
Preventing Wrist Sprains
Choosing the right tennis racket can make all the difference in preventing wrist sprains. Select a racket that fits comfortably in your hand and offers durability to withstand the impact of the tennis ball – especially if you play frequently. Pay attention to grip size and string tension to ensure optimal performance.
Preventing Rotator Cuff Injuries
To protect against rotator cuff injuries during a tennis match, practice strength and resistance training exercises that target the shoulders, biceps, forearms, and core. Building strength in these areas enhances stability and support, making it easier to maintain proper serving and hitting form without placing undue stress on the shoulder joint.