Tennis Injury Prevention Techniques

Tennis injury prevention is crucial because there is nothing more frustrating for a tennis player than getting an injury when you are starting to make significant improvements in your game.

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Factors which predispose tennis players to tennis injury:

* Muscle weakness

* Strength asymmetry

* Pathological joint laxity

* Having poor flexibility

* Not completely recovering from previous injury

Ways you can reduce the risk of sustaining an injury:

* Make sure you warm-up first. This includes a dynamic tennis specific warm-up

* Stretch after a thorough dynamic warm-up using correct technique

* Training all muscle groups for balance

* Create muscle balance

* Conduct tennis-specific training exercises as listed in our ebooks

* Wear proper footwear

* Use appropriate racket

* Don’t have you string tension too tight as this may contribute to tennis elbow

Training tips to avoid tennis injury:

* Every tennis player must focus sufficient time on strengthening the abdominals and lower back (core)

* Flexibility training exhibits a learning curve so be sure to use correct technique

* Warm-up up to the point of sweating before commencing any stretching

* Use free weights to train extension, flexion and lateral motions which are all a part of the tennis game

* Address muscle groups used in tennis with specific stretches

* Exercise machines only training in one plane of motion

* A general or cross-training program will assist your players but be sure to focus on tennis specific training programs

* Design a tennis-specific flexibility program that contributes to structural integrity of the joint

* Correct muscle imbalance

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Common tennis injuries to be aware of:

* Tennis elbow

* Lower back injury

* Knee injury

* Shoulder injuries (rotator cuff)

* Wrist injuries

* Ankle injuries due to force or rolling of ankle (see our article on ankle injuries with tennis players)

Tennis specific stretches include:

* Abdominal stretch

* Standing groin stretch

* Calf / soleus stretch against a wall

* Hip internal rotator stretch

* Supine groin stretch

* Quadriceps stretch

* Achilles tendon stretch

* Hamstring stretch

Tennis injury prevention tips when performing cardiovascular training:

* Be aware of the surface

* Avoid excessive load on the body

* Use proper footwear

* Avoid training errors

* Be aware of excessive fatigue

* Doing too much hill running

* Environmental conditions such as extreme heat or cold

* Avoid poor technique

* Avoid excessive distances, not required for tennis players

Injury prevention tips when strength training:

* Lift weights smoothly, not jerky

* Use proper lifting technique

* Keep weights close to body when lifting

* Always warm-up first

* Don’t use defective equipment

* Lift weights from a stabilized body position

* Don’t hold your breath while lifting

* Don’t twist body when lifting

* Finally, if you sustain a minor injury don’t ignore it! Trying to push through he training session could only aggravate the injury. Seek treatment and rest immediately.

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