Tennis Injuries

Common Tennis Injuries

Elbow Injuries

Lateral Epicondylitis (Tennis elbow)
Tennis elbow, although often present in individuals who do not play tennis, is also a common injury for those that do. It is caused by repetitive wrist extension and other factors such as incorrect grip and racket size....more

Radial Nerve Entrapment
The radial nerve passes just behind the lateral epicondyle of the elbow and impingement can lead to symptoms very similar to those of tennis elbow....more

Shoulder Injuries

Rotator Cuff Injuries
The rotator cuff are a group of four shoulder muscles, deep and close to the joint which provide stability and rotational movements at the shoulder....more

Impingement Syndromes

Due to the overhead nature of serving and smashing shots in tennis the shoulder comes under a lot of strain. Impingement syndromes cause the irritation of the tendons of one or more of the rotator cuff muscles....more

Sprained Ankle
Due to the nature of tennis as a fast sport with rapid changes in direction, ankle sprains are relatively common....more

Hamstring Strain
The hamstrings are frequently injured in sports which require bursts of speed and sudden changes of direction....more

Injury Prevention

Tennis injuries can be prevented by selecting the right equipment, warming up and cooling down properly, stretching before and after playing, regular sports massage, good nutrition as well as conditioning or strengthening yourself to play the game.

Warm Up
Warming up is often overlooked but should be part of your injury prevention routine. A good warm up will:

• Increase the temperature of muscles - they work better at a temperature of 40 degrees.
• Increase blood flow and oxygen to muscles.
• Increase the speed of nerve impulses - making you faster.
• Increase range of motion at joints reducing the risk of tearing muscles and ligaments.

Warm up will not only help avoid injury but will also improve performance.

A warm up should consist of:

• Gentle jog (or other form of pulse raiser) to circulate blood and oxygen supplying the muscles with more energy to work with.
• Dynamic or active stretching drills and tennis specific exercises

Dynamic stretching has now largely replaced static stretching as the warm-up method of choice. They include drills such as running with high knees, heels to bum and cariocas. This should be performed for a minimum of 5 minutes, up to a maximum of 20 minutes, with movements gradually becoming larger and faster. This is preferable to static stretching as it keeps the body warmer and heart rate higher, and more resembles the type of movements which are required in most sports.

The warm up should last between 15 and 30 minutes. Do not warm up too early. The benefits are lost after about 30 minutes of inactivity.

Cool Down
This is also sometimes overlooked in favour of the bar but can help avoid injuries and boost performance. The aim of the cool down is to:

• Gradually lower heart rate.
• Circulate blood and oxygen to muscles, restoring them to the condition they were in before exercise.
• Remove waste products such as lactic acid.
• Reduce the risk of muscle soreness.

The cool down should consist of a gentle jog followed by light stretching.

Sports Massage
Getting a regular sports massage can flush the muscles of waste products and release tight knots, lumps and bumps in muscles that if left may cause strains and tears. It is possible for a good sports massage therapist to identify potential trouble spots long before they become injuries.

Equipment
Technological advancements have had a role in changing the game of tennis. A good racket is lighter and stiffer, reducing the vibrations and impact forces that are transferred to the arm. A larger head size can also increase the 'sweet spot', also reducing the vibrations that transfer to the muscles and tendons of the arm.

Grip size is important. A grip that is too small will encourage 'wristy' shots and place more strain on the tendons that insert into the elbow. To get an idea of what grip size you need, measure from the middle of your palm (from the lower crease line) to the end of your middle finger. This should be the same as the circumference of your grip.

Type of string is also important. A natural gut strings is generally recognised as being better. Polyester strings may last longer but have less elasticity so more shock is transferred to the arm.

Footwear should have the following five features: Insoles to support the foot and cushion. A heel counter, supporting the heel and preventing it from moving about. Thick rubber outsoles, enhanced near the toes. Reinforced midfoot support providing good left to right support for the foot as it changes direction. A wide toe area for the foot to spread out.

Nutrition and Hydration
Proper nutrition is important. A bad diet will prevent you from recovering from training sessions making you more prone to injury. A balanced diet is what you should aim for:

• Carbohydrate is important for refueling muscles.
• Protein rebuilds muscles.
• If you become dehydrated then less blood will flow through muscles. The muscles will be more prone to injury.
• Vitamins and minerals are required for a number of reasons related to recovery.

Much of what is discussed above should be part of your sporting routine. A biomechanical analysis can help identify possible injury risks. Orthotic devices can help. Also an assessment from a sports therapist or specialist can identify weak areas and possible injury risks. A course of exercises specific to your needs can give you the best chance of avoiding injury.

Fitness
This includes general conditioning, aerobic fitness and muscular strength. Forearm and shoulder girdle muscle strength is important in controlling the racket at impact. If you are in good condition then you are less likely to get injuries. Strong muscles are less likely to tear. Good all-round conditioning will balance the body and help avoid unnecessary injuries. A one sided sports such as tennis can soon develop on side of the body more than the other, causing muscle imbalances.

Recovery
Not allowing your body to recover properly from training will eventually result in injury. Your body needs time to rebuild itself stronger before the next training session. Remember - you are not training when you are training, you are training when you recover! Sleep is also an important part of your training. If you are not getting enough, get it sorted.