Tennis is in the news again now that Wimbledon Week is here.
Tempted to get on the tennis court to hone your skills? It’s great for building muscular strength, aerobic exercise (so good for the heart!) and strengthening bones. It also gets us out under the sun to manufacture Vitamin D, improves coordination and, above all, provides a lot of fun.
Unfortunately, as with any unaccustomed strenuous activity, it can lead to strains and injuries. Read on for our top tips on keeping out of trouble on the tennis court!
Tennis warm up exercises
Many injuries can be avoided by using a simple warm up routine. Professionals use ‘dynamic stretching’ to prepare for a game. This consists of short bursts of activity, without holding a pose for more than 20 seconds (static stretching). Here are some short and sweet stretches to get you ready for the court.
- Stand straight; lock your knees; raise your left hand to hip level; raise your right knee to reach your hand. Then do the same with your right hand/left knee. Repeat this exercise 10 times for each side.
- Stand straight with feet shoulder-width apart and extend your arms in front of you, placing one hand on top of the other. Rotate your torso gently to each side. Repeat 10 times for both sides.
Stand straight; take a big step to the side with one leg, bending the knee and keeping the other leg straight. Hold the stretch for a few seconds and then perform the same routine with the other leg. Do 2 sets of 10 repetitions. - Skip or jog on the spot for a few minutes.
- Jumping Jacks – do 2 sets of 25.
- Shadowing – spend a few minutes mimicking the actions you’ll be taking in the game itself (backhands, forehands, volleys, serves, etc).
- Glute kicks – stand straight; then kick your heels up behind you in turn, aiming to touch your gluteal muscles (buttocks). Repeat this 3 times for 15-30 seconds at a time.
If you have not played in a while, take a few weeks of gentle tennis games to build up stamina.
Starting again and playing too hard too soon will lead to muscle, tendon and joint strains. The wrist shoulder and lower back are particularly vulnerable. Maybe start with doubles so there is less charging about.
The size of the racquet grip is important.
The wrong size means you have to hold it more tightly and this can lead to tennis elbow and wrist problems. Get a sports shop to check it if you’re not sure. Get a restring while you are there. The correct tension on the strings helps control and power. A vibration damper can help forearm irritation too.
Poor technique can lead to injuries.
A faulty swing or serve can lead to strains. If you are not sure if your technique is not as good as it could be (that’s most of us!) then consider lessons from a club pro. It will reduce injury and make your game more fun too. There is nothing like banging a cross-court backhand that dips and swerves at an impossible angle leaving your opponent agog.
And don’t forget to come and get a check up here at Sundial before or after your game!