Tennis Injury Prevention Tips
Tennis is a very demanding sport, and, as a result, players of all levels are at-risk for injuries. While some injuries are unavoidable, there are many actions players can take to make sure that they are as safe as possible.
In order to help athletes of all kinds avoid injuries, the Sports Medicine experts at The Mount Sinai Hospital have compiled the following recommendations to keep you safe on the court.
- Maintain flexibility: It is extremely important to remember to do dynamic stretches before playing tennis. Cold muscles are more prone to injury, so, while it may be tempting to start playing immediately, take a few minutes to do some jumping jacks, butt kicks, or arm circles.
- Strengthen your core: Another important step in avoiding tennis injuries is core strengthening. A strong core improves your balance and stability, which is crucial in a sport like tennis. Exercises that strengthen the core include abdominal crunches and planks.
For abdominal crunches, lie on your back and put your feet on a wall in such a way that your knees and hips make a 90-degree angle with your legs. Then, raise your head and shoulders off the floor, and hold it there for a few seconds.
To do a plank, hold your body in push-up position, with your weight on your forearms and toes.
- Dress correctly: Wearing proper tennis shoes are a very important step in avoiding ankle injuries. In addition, there are tennis socks that help support your ankle.
- Use proper technique: Make sure you know how to properly hit a tennis ball; a specialist can help you with that, if necessary. Make sure that your body weight is balanced and do not arch your back. In addition, learning the proper footwork will help you avoid injuries to the ankle and the Achilles tendon. Make sure you have the proper racquet weight and grip size to avoid wrist, elbow, and shoulder injuries.
- Take time to rest: Playing too much tennis without a break will cause your muscles to be overused, which greatly increases the chance of an injury.
- Check in on a previous injury: To avoid reinjuring a body part, check in with your doctor to make sure that the injury is fully recovered and you are cleared to resume playing tennis.