6 ways you can prevent injuries while playing tennis
Tennis is a sport that appeals to people of all ages. It’s easy to learn and it’s fun to practice. Tennis is a great way to stay fit: You can burn anywhere from 250 to over 600 calories in an hour while playing! Since it’s such an active sport, injuries are common; so it’s important that you’re informed and know how to prevent getting hurt.
Types of injuries
Similar to many sports, there are two types of injuries in tennis: overuse injuries and acute traumatic injuries.
- Overuse injuries.
These injuries result from repetitive stress to bones, muscles, ligaments or tendons. Often these types of injuries happen due to training errors, such as taking on too much physical activity or applying too much stress before the body is ready. Most tennis injuries are overuse injuries. Tennis players use one side of their body much more than the other, and the constant repetition of movements on the same side of the body can cause a lot of stress.
Here are some common tennis overuse injuries:
- Tennis elbow.
- Tendinopathy in the shoulder, Achilles tendon, wrist or knee.
- Stress fractures.
- Acute injuries.
These injuries happen due to a sudden force or impact, like the ball or racquet hitting a player or when a player falls or rolls an ankle.
The following are common tennis acute injuries:
- Ankle sprains.
- Muscle strains.
- Knee injuries (like ACL tears).
How to prevent injuries
Most tennis injuries happen over time, so it’s possible to prevent them. It’s important to know what to look out for and how to prepare when playing.
- Use the right gear:
- Make sure your racquet is not too light or too heavy.
- Make sure your shoes fit properly and are comfortable.
- Wear padded, synthetic socks.
- Warm up before you play for five to 10 minutes.
- Learn to use the correct techniques to play. Knowing the right swing, grip and stance can prevent strains and overuse injuries.
- Check your surroundings before you play. Make sure the court is in good condition and there are no tennis balls on the floor that could trip you.
- Try to play on surfaces that absorb shock. Avoid playing on cement or asphalt, which can increase the chances of a lower-back injury. If unavoidable, wear impact-absorbing shoes or socks.
- Be prepared. Always have a first-aid kit handy for minor acute injuries.
If you have any pain that indicates an overuse injury or if you have an accident while playing, Velocity Care Urgent Treatment Center is here to help. We can provide you with a physical to make sure you catch any possible tennis injuries before they happen, and we are fully equipped to treat injuries. We have several convenient locations in Little Rock, Arkansas, as well as Natchitoches and Shreveport, Louisiana, ready to help, and we accept walk-ins!
Photo credit: 123RF Stock Photo
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