Love tennis but hate tennis injuries? Wimbledon has rolled round again and you might be feeling inspired to get out on the court. It’s fantastic exercise, of course, but carries a risk of strains and sprains. It’s not necessarily your technique which is at fault – you also need to get the right hardware for the game.
Read on for our top tips on how to choose the best equipment. The right rackets, strings, shoes, joint support and taping all effectively reduce the risk of hurting yourself on the court.
Choosing Your Tennis Racket
The weight of your racket is really important. A heavier racket (above 320 grams) is suitable for stronger players and provides additional stability and control by absorbing more energy from the ball. Players with less strength benefit from a lighter racket (below 300 grams) which is easier to swing and great for manoeuvrability, achieving faster racket head speed.
Heavier rackets take more power to swing so using a weightier racket will tend to be more fatiguing, which in turn increases the risk of injury. You’re looking for a balance between control, power, and comfort without putting excessive strain on the arm. Try different weights to find out what suits you. Ultimately it’s a matter of choice and depends on your strength, playing style and physical capabilities. It’s a good idea to get advice from a coach too.
Balance is Key
The balance of the racket is crucial. Most rackets fall into three categories: head-heavy, head-light, or evenly balanced. A head-heavy racket can provide more power but may increase the risk of wrist and shoulder injuries, while a head-light racket offers greater manoeuvrability but may require more effort to generate power. An evenly balanced racket can provide a compromise between power and control. It is recommended that players try different balance points to find the optimal one that suits their playing style.
Exercises and Warm Ups
Specific conditioning exercises and drills can contribute to better endurance and technique respectively, and thus enable players to handle heavier rackets more effectively if desired.
Have a look at this video on conditioning exercises made by Khee, our physio. She was a junior international player and is a real expert.
And here’s a routine to warm you up for your game.
Don’t forget to cool down as well – try this routine.
And if you’re as determined as we are to get the best out of your game, give us a ring for a check up.