Common Tennis Injuries
Wrist Injuries
Carpal Tunnel Syndrome
Carpal tunnel syndrome occurs when there is narrowing of the carpal tunnel, causing compression of the median nerve and resulting in pain in the wrist and hand and tingling in the thumb, index and middle fingers....more
De Quervains Tenosynovitis
De Quervain's tenosynivitis is inflammation of the synovium of the abductor pollicis longus and extensor pollicis longus muscles as they pass through the wrist (on the thumb side of the wrist)....more
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
Leg Injuries
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
Knee Injuries
Patella tendonitis
Also known as jumpers knee, the signs and symptoms include pain below the knee and aching and stiffness after exercise....more
Patellofemoral pain syndrome
This is a term applied to general non-specific knee pain, which is often associated with mal-tracking of the patella and muscle imbalances....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 sport such as
tennis can soon develop one 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. |
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