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Prevention of tennis-injuries

During a tennis-game or training, muscles and joints have to deal with sudden and intens loads of forces, which unfortunately often can lead to injuries. However, many of these injuries can be prevented by taking three factors into account; technique, equipment and the load on your muscles and joints.

Load on muscles and joints

Especially at the beginning of the season we must ensure that we gradually build up the load. We often wish to continue at the level at which we played before the winter. Most of us are less active during the winter, or sport in a different way. Therefor at the beginning of the season, start quietly and pay special attention to your technique.

Proper technique reduces risk of injury

Many injuries in tennis players are the result of a wrong technique, and may cause long-term and persistent pain. Critically examining your technique - preferably under the supervision of a tennis instructor - can promote long-term fun in sports.

Shoulder

Injuries to the shoulder are common in the so-called "rotar cuff" between the shoulder blade and the upper arm. The cause is often in a wrong position of the arm during the service. The arm is then not far enough brought up either too far back. In both cases, the muscles and tendons can become irritated. To protect it you can wear a shoulder bandage, but eventually you should of course try to find the cause.

Tennis arm / Epicondylitis

Many people suffer from a tennis elbow: an annoying pain on the outside of the elbow that is caused by repetetive stretching of the hand-extensors. Usually, this is due to an incorrect backhand-technique, and so can also the risk to be reduced in this annoying injury by working on the technique.

To avoid overstretching your arm, you can also consider a bandage.

Wrist-complains

Often caused sticking to frantically Racquet of- burden and pain in the wrist. Hold the racket not fixed to convulsively, and keep during the battle of the right wrist. Also note that your racket has the proper grip size.

A wrist bandage or wristband can provide additional support to relieve the wrist.

Other injuries

A number of injuries suffered while playing tennis, but not specific to the sport of tennis, mainly occurs in the legs, knees and ankles.

Ankle Sprain

Because the feet too far inward state during landing flips the foot inward and can capsule, ligaments and nerve tissue damage. Direct cooling with a icepack / ice cubes (not directly on the skin, but in a towel) can limit the swelling, but it is obviously better to avoid. Reduce the risk by training the ankle ligaments and muscles by means exercises on a balance board. Do you have weak ankles, use an ankle brace.

lash

A sudden pain in the calf, which is caused by a tear in the muscle often occurs through sudden load. The pain pulls through the entire calf and the foot can no longer be unrolled. Often there has been no proper warm-up.

Knee

Repetetive sudden movements during the game likely that the knee joint is rotated. This can have implications for 't meniscus tissue and ligaments. Go to a physical therapist if you keep bothering your knee. In the case of damaged cruciate ligaments, it is of great importance to protect the knee. Preferably use a knee brace.

Patella

Especially young athletes who are in growth may suffer in sports just below the knee (patella). In itself not a big problem, because the growth of muscles and ligaments follow the (faster) growth of the bones, but obviously annoying. A knee brace (patella bandage) and MCDAVID JUMPERS KNEE BRACE may reduce pain.

Material

Make sure that the strings of your racket is not too hard. You can measure the Stringing weight. This is indicated in kilograms. The appropriate tringing-weight for you depends on several factors. Read our page on Racket-advice.

Choose as said a grip that fits the size of your hand. Both cause a too small and a too large load can grip.