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Avoiding Tennis or Golf Injuries during Travel!
To Prevent and Avoid Tennis Injuries, Focus on Proper Technique, Warm-up and Cool-down Routines, Strength Training, and do not Over Exert Your Body
The Most Common Tennis Injuries
Depending on the surface you play on, your style of play, the equipment you use and how often you play tennis, you may develop one or more of the following injuries as a result of playing tennis.
Tennis Elbow
By far the most well known and certainly one of the most commonly suffered injuries by tennis players is the tennis elbow.
To give it its full name, lateral epicondylitis, this uncomfortable tennis related condition develops from an inflammation of the tendons on the outside of the elbow, causing a great deal of pain when a player hits the tennis ball.
This is a similar condition to golfer’s elbow, which develops on the inside of the arm rather than the outside.
Tennis elbow may actually stem from other activities such as painting, trimming hedges, gardening and even excessive writing or typing.
All of these activities can cause the chain reaction for tendon inflammation around the elbow area, which can be exacerbated by tennis thanks to the repetitive strain that playing tennis puts on the dominant elbow.
Tennis elbow can also develop through playing other racket sports like squash or badminton, so it is not just tennis that puts you at risk!
Symptoms typically include a burning sensation or extreme tenderness when swinging the tennis racket and making contact with the ball, which can cause the area of the outer elbow to throb.
The pain can also spread down the forearm and weaken the grip strength of the player suffering from it.
Patellar Tendonitis
Patellar Tendonitis, or tennis knee is a conduction that many tennis players will suffer from at one point or another.
The patellar tendon connects the kneecap and the shin bone, so is often put under a high load of stress when playing tennis, thanks to the constant twisting, turning, starting and stopping involved.
When there is too much high load placed on the tendon over an extended period of time, the tendon can actually suffer from micro tears which causes it to become inflamed and very sore.
This area of the knee can then become very tender and cause a lot of discomfort when walking, running or jumping.
Ankle Sprains
The ankles are placed under a lot of stress when playing tennis. Having to bend down low one minute then jump up high the next, then change direction quickly and even slide on a hard court means it is unsurprising that the ankles can get injured a lot.
A common ankle injury is a sprain. This is caused by the sudden changes of direction and twisting that the ankles must perform, which causes the ligaments in the ankle joint to be overstretched or even damaged.
An ankle sprain will cause a sharp pain and usually swelling, the ankle will usually go red as blood rushes to the injured area and it will be incredibly tender to the touch. Bruising can also occur and you will likely be unable to play through the pain!
Rotator Cuff Tears
The rotator cuff has come into the limelight in recent years, as more and more people have started to take up racket sports like tennis and injuries to the area are becoming synonymous with tennis!
It is easy to see how injuries to this part of the body occur though, as the four muscles that make up the rotator cuff help to keep the shoulder stable and strong.
However, since these muscles are often underdeveloped as they are not commonly used in day to day life, suddenly adding a load of extra stress to the shoulder area from playing tennis can easily cause an impingement or tear to the rotator cuff.
Rotator cuff tears usually happen gradually rather than in one sudden movement, as the repetitive nature of tennis means progressive stress is placed on the shoulder joint.
However, one particularly jarring motion can push the rotator cuff over the edge and cause a sudden lack of strength, tenderness or pain to the shoulder which could actually be the result of months of wear and tear.
Back Stress Fractures
Tennis is a sport that requires you to use almost all of the muscles in your body, the core muscles in the back and abdomen are used a lot to stabilize the outer limbs.
Back stress fractures often occur as a result of serving, as the back needs to hyperextend and move from side to side in rapid succession to perform the movement. This movement places a great deal of stress on the lower back and can easily lead to a stress fracture.
This is definitely an injury that can occur over a long period of time and you may not even feel any significant pain to begin with, which makes it even more important to catch this early so you don’t suffer from chronic, debilitating back pain in the future.
How to Prevent Tennis Injuries
Let us look into how we can prevent tennis injuries from occurring in the first place!
Warm Up Exercises
Warming up is an essential part of reducing your risk of tennis injury.
Doing exercises that raise your heart rate, get blood pumping through your muscles and prime specific muscle groups for the tennis session ahead is really important if you want to increase the longevity of your tennis career.
Doing exercises like shoulder raises with a resistance band, wall sits, arching your back on all fours, shuttle runs, lateral lunges and scapular presses can help warm up and strengthen these high risk areas of the body and make swinging a tennis racket and chasing the ball around less of a shock to your body.
You can also make warming up more fun by playing games like handball, football tennis and badminton.
Muscle Strengthening
Strengthening the muscles that you will be using when you play tennis is another great way to condition your body for the high stresses that playing a lot of tennis can place on it.
Exercises that build up strength and stability in the legs, ankles, knees, shoulders and back are all great for priming your body for the intensity that a hard tennis session can bring.
Use single leg squats, single leg calf raises, single leg romanian deadlifts (on an unstable surface is even better), shoulder presses, lateral raises, lateral lunges, bent over rows and face pulls to your tennis workout plan and you will have a bulletproof physique that can play tennis for hours and hours.
Manage Load on the Body
Playing too much tennis can do us more harm than good. Managing the amount you play (whether that be the length of an individual session or the frequency of play over a week) is a key part of preventing tennis-related injuries.
It is important to understand your body and recognise if you have a niggle or ache that should be rested.
It is well and good trying to play through the pain, and sometimes this has to be done in a competitive situation to get the win. But, if you are consistently having pain in a certain area of the body and you ignore it, it could lead to a very serious injury!
The Right Equipment
One of the most important but often overlooked areas of preventing tennis injuries is actually the equipment you use.
Sometimes, using a racket that is too light or too heavy can place a lot of strain on the muscles in your hand, wrist, elbow and shoulder and actually lead to tennis elbow and other aches and pains.
Moreover, using shoes that are not designed for the surface you are playing on or not suitable for your style of play can also lead to injuries to the ankles, knees and even the lower back.
Therefore, using an arm-friendly racket if you are suffering from tennis elbow or picking shoes that reduce the stress on your knees can be great ways to lower your risk of injury simply by optimizing the tennis equipment you use.
The Proper Technique
Finally, another way that you can reduce the risk of you developing tennis-related injuries is actually how you play the game.
The way you swing the racket, how you hold your grip, the way you move and the game style you adopt can all play their part in determining whether you will suffer from more severe injuries or not.
So, if you use a very extreme grip, stomp around the court, have an unorthodox swing that places a lot of strain on your arm, or play a very physical style of tennis that involves a lot of running and jerky movements, you may need to correct that
Recognising when you may be doing yourself more harm than good when it comes to how you actually play the game is a difficult thing to do. But, changing things up before you cause yourself a bad injury is well worth it.
Conclusion
Overall, tennis related injuries are very common as the sport requires a lot of movement patterns that we may not be used to in everyday life. Some of these injuries come from one-off movements, but most develop over time and can be prevented by taking note of the above mentioned steps.
Warm up, perform corrective exercises, strengthen your muscles and pay attention to your equipment and technique if you are feeling any discomfort while playing on the court!
Seek professional guidance
Take lessons from a qualified coach to learn correct strokes and techniques, which can minimize strain and prevent injuries.
Focus on smooth movements
Avoid jerky or rushed movements, and ensure you're completing your strokes fully and smoothly.
Maintain a relaxed grip
Don't grip the racquet too tightly, as this can lead to muscle strain and injury.
Allow the racket head to carry momentum. Let the racket head lead the stroke, rather than forcing it with muscle tension.
Always remember to warm up before play, cool down after play, increase muscle strength, take rest days, choose the right equipment, stay hydrated and use sunscreen
Playing Golf Could lead to Severe Back Pain, Golfer's Elbow, Tennis Elbow, Shoulder injuries, Knee Injuries, Wrist injuries and Body Strains.
Common golf injuries start in the swing. Most golf injuries happen repetitively over time from taking many swings with incorrect form.
The most common injuries golfers face are sprains and strains which can lead to inflammation in joints, muscles, or connective tissue in parts of the body required for that swing.
Lower Back Golf Injuries
“Lower back problems are very prevalent among golfers,” says Boehm. Lower back injuries usually happen because your hips and mid-back don’t have enough mobility or flexibility. When those areas can’t move as they should during your swing, your lower back compensates and gets strained.
Common lower back injuries from golf include
Disk injury (herniated disk): Tearing or bulging of a disk, a cushion of tissue between the vertebrae in your spine
Sprain or strain: Stretching or tearing of a ligament, or an injury to a muscle in your back
Shoulder Golf Injuries
Your shoulders are complex joints that play a key role in golf swing mechanics. Shoulder injuries from golf usually take the form of:
Bursitis: Inflammation and swelling in the sac (bursa) that cushions your shoulder joint
Rotator cuff tendinitis or pinched rotator cuff: Inflammation, rubbing, or pinching of the tendons in your shoulder
Sprain or strain: Stretching or tearing of your shoulder ligaments, or an injury to your shoulder muscle
You must not ignore shoulder pain. A pinched rotator cuff can eventually tear and a torn rotator cuff is most often repaired with surgery.
Elbow Golf Injuries
Elbows play a critical part in your swing as you bend them on the backswing and straighten them on the follow-through.
Typical elbow injuries in golf happen because of overuse that puts a strain on the joint. They include:
Golfer’s elbow (medial epicondylitis): Inflammation of elbow tendons that causes pain in the inner part of your elbow
Tennis elbow (lateral epicondylitis): Inflammation of elbow tendons that causes pain in the outer part of your elbow
Hip golf injuries
Most of the power in your golf swing comes from movement and rotation in your hips. Lack of flexibility in the hips can not only cause hip problems but lower back issues, too.
Common types of hip injuries and pain that golfers experience include:
Trochanteric bursitis: Inflammation and swelling in the bursa on the outer part of the hip joint
Labral tissue problems: Pinching, straining, or tearing of the cartilage that holds the hip joint together
Less Common Golf Injuries
Some golf injuries happen less often, but they are also usually the result of repetitive overuse with incorrect form.
Golf injuries may happen to your:
Ankle
Hand and wrist
Knee
Neck
Preventing Golf Injuries
Warming-Up!
A proper warm-up is essential for preventing injuries in golf. It prepares your muscles and joints for the game's physical demands and enhances your flexibility, which is crucial for a smooth, powerful swing.
Stretching
Before playing, perform dynamic stretches that target your shoulders, hips, lower back, and hamstrings. Movements like arm circles, leg swings, and torso twists can help increase blood flow to these areas.
Practicing Swings
Start with slow practice swings to gradually increase the range of motion and warm up the muscles used in your swing.
Strengthening Key Muscles
Strength training is vital for injury prevention in golf. By strengthening the muscles that are heavily used in your swing, you can improve your stability and reduce the risk of strains and overuse injuries.
Core Strength
A strong core is essential for maintaining balance and generating power during your swing. Incorporate exercises like planks, twists, and kettlebell swings into your fitness routine.
Shoulder Stability
To prevent shoulder injuries, strengthen your rotator cuff and shoulder muscles with exercises like shoulder presses, lateral raises, and external rotations.
Lower Body Strength
Exercises like squats, lunges, and leg presses help build the leg and glute strength necessary for a stable stance and powerful drive.
Flexibility and Mobility
Flexibility and mobility are crucial for a full, smooth golf swing. Tight muscles can limit your range of motion and lead to compensatory movements, increasing the risk of injury.
Stretching Regularly!
Incorporate stretching into your routine, focusing on your hips, hamstrings, shoulders, and lower back. Yoga and Pilates are also excellent for improving overall flexibility and mobility.
Rolling
Use a foam roller to release muscle tension and improve tissue elasticity, especially in the back, hips, and thighs.
Using Proper Technique
Improper swing mechanics are a leading cause of golf injuries. The correct technique can significantly reduce the risk of injury.
Getting Professional Instruction
If you are unsure about your technique, consider taking lessons from a golf professional. They can help you refine your swing, improve your posture, and prevent common mistakes that lead to injury.
Maintaining Good Posture
Always maintain a neutral spine and balanced stance during your swing. Poor posture can lead to unnecessary strain on your back and shoulders.
Avoiding Overuse!
Repetitive motions can lead to overuse injuries, such as golfer's elbow or tendinitis in the wrists. It’s essential to manage your playing frequency and listen to your body.
Resting
Ensure you take adequate rest between rounds to allow your muscles and joints to recover. Overplaying can lead to fatigue and increase your risk of injury.
Cross-Training
Engage in other forms of exercise, such as swimming or cycling, to give your golf-specific muscles a break and reduce the risk of overuse injuries.
Proper Equipment
Using the right equipment can also help prevent injuries. Poorly fitted clubs or worn-out shoes can lead to biomechanical issues that increase injury risk.
Getting Clubs that Fit
Ensure your golf clubs fit your body size and swing style correctly. Ill-fitting clubs can cause poor posture and technique, leading to injuries.
Wearing Proper Footwear
Invest in golf shoes that provide adequate support and grip. Good footwear can help maintain balance and prevent slips or falls, especially on uneven terrain.
Observing Your Body
One of the most effective ways to prevent injuries is to listen to your body. Pain or discomfort is often a sign that something is wrong, and continuing to play through pain can exacerbate an injury.
Taking a Break!
If you experience pain or discomfort, take a break and allow your body to heal. Ignoring pain can lead to more severe injuries and longer recovery times.
Seeking Medical Advice
Consult a healthcare professional if you experience persistent pain or discomfort. Early intervention can prevent a minor issue from becoming a significant problem.
Incorporate Recovery Practices
Recovery is an essential part of injury prevention. After a round of golf, take steps to help your muscles recover and reduce soreness.
Cooling Down
After playing, take a few minutes to cool down with light stretching or walking to help reduce muscle stiffness.
Proper Hydration and Nutrition
Proper hydration and nutrition are crucial for muscle recovery. Ensure you drink plenty of water and consume a balanced meal or snack after your round.
Conclusion
Golf is a physically demanding sport that requires attention to technique, strength, flexibility, and recovery. Incorporating these prevention techniques into your routine can reduce your risk of common golf injuries and keep your body in top condition for the game. Whether you're a seasoned golfer or a beginner, taking proactive steps to protect your health will help you enjoy the sport for many years.