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Playing it Safe on the Tennis
Court
Tennis is a fun game! But if you do not take the time to properly warm-up,
you may get an injury. Also get help from a professional in selecting the right
equipment and always pay attention to the rules of the game. Here are some other
tips you can use before you go onto the court to prevent injuries!
- Warm-up for five or ten minutes before playing-warm-ups can be as simple
as jogging around the court. Stop when you begin to perspire.
- Drink plenty of fluids, before, during, and after play, to avoid cramps
and stiffness.
- Avoid playing on surfaces with no "give" such as cement,
asphalt, or synthetic courts. To prevent lower back injuries when playing
tennis on hard surface courts, wear heel inserts to absorb the shock.
- Wear tennis shoes with good support to prevent ankle injuries. For added
support wear two pairs of socks or a support sock.
- To prevent blisters on your hands, dry the racket handle by dabbing it
with sawdust or powdered chalk.
- When you serve or try to make an overhead shot, do not arch your back
unnecessarily. Instead, bend your knees and raise the heels, so you upper
body weight is evenly balanced over your heels.
- Remember quick stops and starts can result in mild ankle sprains.
- Avoid landing on the ball of your foot, it could result in an Achilles
tendon injury.
- Plantar fasciitis can occur if your foot is overused. Rest is the best
remedy; but wearing a tennis shoe with medial arch support or a heel cup can
sometimes alleviate the pain.
- Have a first aid kit handy, and know how to use it. Have compresses
available for bruises, and antiseptics and non-adhesive dressings for
abrasions.
- A common injury among tennis players is tennis elbow. Here are some ways
to prevent this injury:
Do gradual stretching exercises for the wrist.
Start backhand swings from your shoulder. Avoid placing your thumb behind the
rackets grip for more support on the backhand.
Bend your arm on forehand shots, then your biceps and shoulder will take the
force of the swing rather than the elbow.
When serving, bend the arm. Serving with a straight arm and firm wrist will
transfer all shock from the wrist to the elbow.
Do not put excessive top spin on the ball when hitting ground strokes.
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