It’s a pretty common misconception that tennis is one of the safest sports around. Just because a sport isn’t an intense contact sport doesn’t mean that there isn’t potential for some serious injuries. Not only are tennis injuries totally preventable, but they are fairly easy to treat as well!
We put together a guide to managing the most common tennis injuries and preventing them so that you can enjoy this fabulous sport without pain.
Check out this awesome guide!
The Ultimate Guide To Managing And Preventing Common Tennis Injuries
Say goodbye to tennis related aches and pains with these handy common tennis injuries tips and tricks.
Common Tennis Injuries And How They Can Affect Your Game
These five injuries are by far the most common injuries experienced while playing tennis.Some of these may seem easy to just walk off, but avoiding treatment and prevention of these injuries could permanently affect your ability to play your favorite sport.
Also known as lateral epicondylitis, this condition involves inflammation of the tendons that connect the forearm muscles to the underside of the elbow. Tennis elbow's 'sister' condition would be golfer's elbow, which affects the inner part of the elbow rather that the outer part. Because of the repetitive motions of tennis, overuse of these tendons can occur and cause painful inflammation. Avoiding treatment and prevention of this injury can lead to pain and burning sensations that cause a weaken grip strength on the racket.
Stress fractures in the back and abdominal area is the result of constant hyperextension while playing tennis, which includes constantly bending, leaning, and rotating of the waist. Pressure on the vertebrae in the lower back area can result in 'pars interarticularis', a condition that can cause chronic pain and other spine-related problems.
Rotator Cuff Tear
A rotator cuff is the union of four separate muscles that stabilize and allow movement in the shoulder. Like tennis elbow, the repetitive swinging motions in tennis cause cause overuse and tearing of these muscles. Rotator cuff tears can also happen as the result of trauma, such as falling when playing tennis. Pain, extreme tenderness, and weakness are all unfortunate symptoms of rotator cuff tears. Avoiding treatment could lead to an inability to lift one's arm and possible permanent popping and snapping noises in the moving shoulder.
Ankle sprains are a very common injury, inside and outside of tennis. While an ankle sprain is far from deadly, the time it takes to heal can be annoying and will prevent one from playing the game for a while.
Known commonly as 'jumper's knee', this condition affects the patellar tendon that connects the kneecap to the shin. Jumping puts a lot of strain on this tendon, causing tears that get worse over time.
Without treatment, swelling and pain can occur that will prevent one from playing the sport.
Managing And Treating Common Tennis Injuries
Those injuries seem pretty unsettling, but it’s incredibly easy to prevent and treat them.
First and foremost, if any of these conditions are affecting you, you should see a sports chiropractor immediately. Sports chiropractors are specially trained to treat your injuries in a way that facilitates extra speedy healing, and they are well-versed in methods of prevention of injuries as well.
In the meantime, there are some methods you can try after you make your sports chiropractor appointment.
Tennis elbow - Management and Treatment
Sports chiropractors can treat tennis elbow effectively with strengthening techniques. A great way to help prevent tennis elbow is to do a specific tennis elbow stretch. Start by extending your arm to your front. Point your fingertips downward and pull your hand to your body with your other hand. By doing this stretch on either arm, tension is relieved in your elbow tendons as well as your elbow ligaments. Relieving this tension effectively prepares the area for repetitive movement.
Physical activity is also a great way to treat this injury.
Stress fractures - Management and Treatment
Preventing stress fractures is actually quite simple. Adding adequate strength training and endurance training into your workout routine before playing a rigorous game of tennis can help strengthen muscles around the bone to prevent breakage. Wearing footwear specifically for tennis can also help prevent stress fractures. A chiropractor is highly recommended for treating this injury.
Rotator cuff tears - Management and Treatment
Extending and flexing the rotator cuffs is a great way to help decrease the chance of injury. You can do this by extending the wrist with minor resistance and flexing. Strength training exercises like shoulder presses and pulldowns are suggested as well.
Using an exercise band is also a good way to strengthen the shoulder muscles. Regular stretching and in some cases physical therapy will be used as treatment for this injury.
Ankle sprains - Management and Treatment
Despite being such a common injury, it's actually really easy to prevent ankle sprains in any sports. Take the time to stretch before and after you exercise, always. Do exercises like calf raises to strengthen the ankle, but be careful not to go overboard and accidentally sprain your ankle before it's had time to toughen up. Doing exercises that improve your overall balance is also a great way to prevent ankle rolling and injury.
Sprains in the ankle are typically treated with ice and compression.
Patellar tendonitis - Management and Treatment
The best way to prevent patellar tendinitis is to never play through the pain. Continuing to play when pain begins is a sure fire way to get patellar tendinitis. Instead, ice the area and rest until the pain has subsided. Repeat as needed when pain arises. Strength training for the thighs is also a great way to prevent this injury. A chiropractor or physical therapist is your best bet if this injury gets serious.
Prevent And Treat Tennis Injuries The Right Way
As a tennis player, it’s important to take care of your body while engaging in the sport. How was our guide to tennis injuries? Do you have tennis injuries prevention tip or hack you’d like to share?
Tell us your thoughts in the comments below!