The rising temperatures, as well as bright days of spring and summer, will urge us to get outside as well as play tennis. Tennis is considered to be a “lifetime” sport and is an excellent workout for individuals of all ages and abilities. Aside from improving cardiovascular efficiency, balance, control, hand-eye coordination, bone strength, and flexibility with tennis, there are numerous health benefits associated with the sport. Nonetheless, injuries do happen to everyone, from novices to pros.
We’ve listed some of the most common tennis injuries below, along with suggestions on how to prevent them.
1. Tennis Elbow
A tennis arm joint injury – or lateral epicondylitis – is caused by inflammation of the muscle and tendon on the outside of the elbow in the lower arm. Tennis elbow is usually the result of overuse—from repetitions of the wrong form, or improper technique. An individual with a tennis arm joint may suffer from moderate to severe discomfort coming from specific movements at the wrist and localized beyond the elbow joint.
How to prevent tennis elbow?
It is possible to receive a tennis arm injury if you use improper backhand technique or position, combine late strokes, or bump into the ball with the wrist while playing. When playing with one-handed backhands, try converting to a two-handed backhand (if you are currently playing with one hand) to relax the muscles as well as ligaments in your forearm and shoulder joints.
As well as making certain that your equipment is the right size and fit, make sure it is also in good condition. By consulting a tennis professional, ensure you have the right racquet size and string tension for your level of play. Besides having the proper mechanical system, it is also important to position the body correctly. Using the best tennis racquet for tennis elbow will also help you to avoid this.
How To Treat Tennis Elbow?
Initial treatments for tennis arm joints include rest, ice, and nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen. Additionally, counterforce supports for tennis elbow or wrist support can be used. Performing unique exercises to strengthen and stretch the lower arm muscle mass is advantageous. Inflammation can be relieved with a steroid injection if signs and symptoms persist. Surgery should be considered if non-operative measures do not improve the signs in six to twelve months.
2. Rotator Cuff Tendinitis
Muscles and ligaments surrounding the shoulder joint, which enables multi-directional movement and stability, cause rotator cuff tendinitis. When these ligaments are irritated, rotator cuff tendinitis occurs, causing pain with overhanging movements and also limitations in shoulder function.
How to prevent this?
This condition is often caused by excessive overhanging serving. You can reduce tendon strain and the possibility of injury to your potter’s wheel cuff by increasing the angle between your arm and your side to more than 90 degrees by changing your technique. Furthermore, if you reach the sphere overhead by holding it slightly behind you, rather than straight over or behind you, you will minimize the strain placed on your tendons.
Treatment of Rotator Cuff Tendinitis
Similar to the tennis elbow joint, the first line of treatment is rest, ice, as well as NSAIDs. Physical therapy is an extremely important part of the recovery process when it comes to improving the range of motion and strength of the rotator cuff muscles. A steroid injection may be necessary if rest and physical therapy do not relieve shoulder pain. After nonsurgical treatment fails, surgical treatment may be recommended.
3. Ankle Sprain
An ankle sprain (also referred to as a “twisted” or “rolled” ankle) happens when one or more of the tendons affixed to the ankle joint is stretched or partially torn.
How to Prevent Ankle Sprain?
In tennis, there is a lot of side-to-side movement and quick switches, and it is common to sprain the ankle tendons by rolling onto the lateral side of the foot while playing.
Wear tennis shoes that are designed for tennis, which have a firm, substantial shoe exterior to prevent this from happening. For additional support, some players may benefit from wearing ankle-joint dental braces.
Treatment of Ankle Sprain
In the case of persistent pain from any tennis injury, including the above ones, you should see a doctor. In spite of this, it is important to seek treatment if the discomfort lasts for several days without relief from rest, icing, or NSAID medications.
Over the course of this article, we have discussed in detail common tennis injuries as well as methods to prevent them.
Make sure to warm up and stretch before you hit the court in order to minimize your risk of injury as you hit the courts this year. Let us wish you a fun and risk-free tennis season, with games, collections, and suits!