By Alison Johnson
• Wear the right footgear. Choose tennis shoes with skid- resistant soles and high arch support, which will guard against pain and inflammation near your heel. Heel inserts or special socks also can absorb shock on hard court surfaces and protect the lower back. A salesperson at an athletic store can help.
• Use the right racquet. Ask a professional for advice on a racquet's overall size, grip and string tension. Smaller heads and very tight strings, for example, require more force from forearm muscles and can lead to inflammation and tissue tears known as tennis elbow.
• Avoid old balls. Aim to replace balls as soon as they start to lose their bounce. If you've had arm and shoulder problems, never play with wet balls (or in very windy conditions).
• Work out your arms. Stretching and toning arm muscles off the court will guard against tennis elbow and other injuries. Swimming is one great way to do that. Note: Overall body conditioning through exercise such as jogging, cycling and strength training also is important.
• Get help. Ask a tennis instructor for tips on proper stroke techniques. Bending your arm the correct way when you hit overhead serves and groundstrokes, for example, will decrease stress on your elbow.
Warm up. Take about 10 minutes to walk, jog, stretch and go through the motions of tennis strokes before hitting a ball. Cold muscles are tighter and more prone to injury.
• Survey the court. Clean off leaves, debris, wet patches and loose balls before you start a match to avoid slipping.
• Be smart. If you get hurt, follow a doctor's recommendations on rest, ice, elevation and use of a brace. Elbow injuries in particular can be difficult to fix once they become chronic, and some require surgery.
Showing posts with label Tennis Injuries. Show all posts
Showing posts with label Tennis Injuries. Show all posts
Sunday, February 8, 2009
The oddest injuries in tennis
By Mark Hodgkinson
Pet pooches have been in the tennis news this week, after Kim Clijsters disclosed she had injured her tailbone after tripping over her dog while playing football. Clijsters revealed she was kicking a ball around her garden with her father and her boyfriend when she collided with her hound, Diesel.
"I stumbled over Diesel and fell badly. Very stupid. Fortunately it was nothing serious but it was bad enough to have to take two days of rest," Clijsters said, but the Belgian, who has not played on the tour for two months because of a wrist injury, indicated that she is still scheduled to return to the circuit on Monday.
Still, Clijsters has entered the hall of fame of tennis's bizarre injuries and ailments.
Unsurprisingly, Goran Ivanisevic is already in there. The Croatian had to withdraw from a tournament in Miami in 2003 when, while taking a stroll along a Florida beach, he stepped on a sharp seashell and damaged his foot.
There was another occasion in the late 1990s when he was playing a doubles match in Toronto, partnering Australian Mark Philippoussis, and decided to head the ball over the net. Unfortunately, Philippoussis arrived at the same time to play a more conventional stroke, and the two banged heads together. Ivanisevic needed stitches (the crowd were in stitches), and Philippoussis was concussed.
And, what about the time when Ivanisevic walked out of his Monte Carlo apartment to go off to practise, and then suddenly realised he had forgotten his rackets? He tried to run back inside, but the door slammed shut and broke several of his fingers.
Or how about Yevgeny Kafelnikov? The Russian had to withdraw from the 1997 Australian Open after damaging his hand while hitting a punch-bag.
Clijsters is not the first tennis player to have an animal-related injury. German Gottfried von Cramm, Fred Perry's pre-Second World War rival, lost part of his index finger as a child while feeding sugar to a horse. But he went on to win the French Open twice, in 1934 and 1936.
There is another interesting inter-war tale as well, as Mary Bundy, an American, famously fractured her leg while playing a match at the 1930 US Open but insisted on carrying on, staggering around the court with the use of a crutch. She lost, by the way.
Can anyone think of any other odd tennis ailments and injuries?
Pet pooches have been in the tennis news this week, after Kim Clijsters disclosed she had injured her tailbone after tripping over her dog while playing football. Clijsters revealed she was kicking a ball around her garden with her father and her boyfriend when she collided with her hound, Diesel.
"I stumbled over Diesel and fell badly. Very stupid. Fortunately it was nothing serious but it was bad enough to have to take two days of rest," Clijsters said, but the Belgian, who has not played on the tour for two months because of a wrist injury, indicated that she is still scheduled to return to the circuit on Monday.
Still, Clijsters has entered the hall of fame of tennis's bizarre injuries and ailments.
Unsurprisingly, Goran Ivanisevic is already in there. The Croatian had to withdraw from a tournament in Miami in 2003 when, while taking a stroll along a Florida beach, he stepped on a sharp seashell and damaged his foot.
There was another occasion in the late 1990s when he was playing a doubles match in Toronto, partnering Australian Mark Philippoussis, and decided to head the ball over the net. Unfortunately, Philippoussis arrived at the same time to play a more conventional stroke, and the two banged heads together. Ivanisevic needed stitches (the crowd were in stitches), and Philippoussis was concussed.
And, what about the time when Ivanisevic walked out of his Monte Carlo apartment to go off to practise, and then suddenly realised he had forgotten his rackets? He tried to run back inside, but the door slammed shut and broke several of his fingers.
Or how about Yevgeny Kafelnikov? The Russian had to withdraw from the 1997 Australian Open after damaging his hand while hitting a punch-bag.
Clijsters is not the first tennis player to have an animal-related injury. German Gottfried von Cramm, Fred Perry's pre-Second World War rival, lost part of his index finger as a child while feeding sugar to a horse. But he went on to win the French Open twice, in 1934 and 1936.
There is another interesting inter-war tale as well, as Mary Bundy, an American, famously fractured her leg while playing a match at the 1930 US Open but insisted on carrying on, staggering around the court with the use of a crutch. She lost, by the way.
Can anyone think of any other odd tennis ailments and injuries?
Why so many tennis players are getting injured?
By Martina Navratilova NEWSWEEK
Tennis in 2008 was sometimes more like a casualty ward than a sport. Australian Open winner Maria Sharapova battled a shoulder injury for much of 2008 and did not play after August. French Open champion Ana Ivanovic hurt her hand at Wimbledon and never hit her stride again. U.S. Open champion Serena Williams finished the year with an ankle injury and played sparingly all season. Strangest of all, the woman who was widely expected just 12 months ago to become world No. 1 in 2008 ended up catching up on her studies at home. Justine Henin was about to hit her peak, at 25, but the effort of getting there had exhausted her physically and mentally, and her May retirement shocked the world. The men's game was similarly afflicted, with Rafael Nadal winning Wimbledon—and then suffering a knee injury in the fall that kept him out of the Masters Cup and the Davis Cup final. Roger Federer struggled for a big part of the year with mononucleosis.
This parade of injuries and illnesses will certainly add to the drama at this year's Australian Open, which begins Jan. 19. Only the fittest players can thrive in a tournament notorious for its difficult, hot playing conditions. And since Henin's departure there has been a vacuum in women's tennis. With everyone else at the doctor's office, Jelena Jankovic became world No. 1 last year, and that ranking whizzed around like a tennis ball in a high-speed rally. Any of eight players look like they could win the women's title in Melbourne. Among the men, Federer and Nadal both still look strong, but so does Novak Djokovic, the young Serb who won in Melbourne last year, and Britain's star, Andy Murray, who defeated Federer and Nadal to win an exhibition event in Abu Dhabi earlier this month.
Yet the drama ahead will come at an enormous cost—and has already raised serious questions about why so many tennis players are struggling or getting cut down in what ought to be their prime. When I won my 18 Grand Slam singles titles between 1978 and 1987, I was the fittest woman in tennis, but the global circuit was far less developed, and there was not the demand to play every week of the year. Even then the tour was too long. After 1989, the only way I could get the physical and mental break I needed was to stop playing in the Australian Open and start the tour in February. Today's athletes can't do that. Even players way down in the world rankings can win hundreds of thousands of dollars, and with ever greater financial incentives comes ever greater pressure from agents, organizers and sponsors to keep playing all year round. Some players don't have any kind of off-season at all, as they try to maximize their earnings during the "exhibition" season in November and December.
Moreover, athletes are now starting younger and playing harder. Some children as young as 9 are hitting balls for four to five hours a day. The modern composite racquets with nylon strings and big heads that are now in fashion have added too much power and put enormous wear and tear on young bodies. (Wooden racquets, with gut strings, would not only protect the longevity of players' careers, but add more variety to tennis.) Hard surfaces are an even bigger problem. When I was growing up we played on clay, grass, indoors and on a carpet laid on wood. We played on hard courts in just a few tournaments. Now the majority of tournaments are played on hard courts, and most of the tennis academies have hard courts as well, putting a pounding on players' feet, legs and lower back.
More injuries are likely—unless tennis's governing bodies modify the calendar, fight back against the racquet manufacturers that have hijacked the game and insist that tennis academies limit the use of hard courts, particularly for the young. But until then, we are likely to move into a new era in which there are no dominant players year after year. Indeed, the age of King-Evert-Navratilova-Graf may already be over, and the men's game will one day be similarly affected, with Federer possibly the last of a string of dominant players that began with Borg, McEnroe and Sampras.
Yes, Federer has stayed impressively fit, and at the rate he has been winning Grand Slams over the past four years—13 to date— it looks as if he could win 20. As of now, I would say that he is on track to become the greatest men's player of all time—but only if he can stay healthy. Along with big wins last year—including the U.S. Open and a gold medal at the Beijing Olympics—he has had some high-profile losses over the past 18 months, including to Nadal at Wimbledon, where he had been regarded as virtually unbeatable. It was also Nadal, not Federer, who won last year's French Open. Federer lost as well at the Australian Open, to Djokovic, and he has even acknowledged the difficulties of playing so often and so hard: "I've created a monster, so I know I need to always win every tournament," he said after his Melbourne defeat. "It's not easy coming out every week trying to win."
It is a lesson more athletes, both amateur and pro, seem to be learning with every passing match.
Navratilova, winner of 18 Grand Slam singles events, is a member of the Laureus World Sports Academy (laureus.com), a group of 46 of the greatest living sportsmen and -women.
Tennis in 2008 was sometimes more like a casualty ward than a sport. Australian Open winner Maria Sharapova battled a shoulder injury for much of 2008 and did not play after August. French Open champion Ana Ivanovic hurt her hand at Wimbledon and never hit her stride again. U.S. Open champion Serena Williams finished the year with an ankle injury and played sparingly all season. Strangest of all, the woman who was widely expected just 12 months ago to become world No. 1 in 2008 ended up catching up on her studies at home. Justine Henin was about to hit her peak, at 25, but the effort of getting there had exhausted her physically and mentally, and her May retirement shocked the world. The men's game was similarly afflicted, with Rafael Nadal winning Wimbledon—and then suffering a knee injury in the fall that kept him out of the Masters Cup and the Davis Cup final. Roger Federer struggled for a big part of the year with mononucleosis.
This parade of injuries and illnesses will certainly add to the drama at this year's Australian Open, which begins Jan. 19. Only the fittest players can thrive in a tournament notorious for its difficult, hot playing conditions. And since Henin's departure there has been a vacuum in women's tennis. With everyone else at the doctor's office, Jelena Jankovic became world No. 1 last year, and that ranking whizzed around like a tennis ball in a high-speed rally. Any of eight players look like they could win the women's title in Melbourne. Among the men, Federer and Nadal both still look strong, but so does Novak Djokovic, the young Serb who won in Melbourne last year, and Britain's star, Andy Murray, who defeated Federer and Nadal to win an exhibition event in Abu Dhabi earlier this month.
Yet the drama ahead will come at an enormous cost—and has already raised serious questions about why so many tennis players are struggling or getting cut down in what ought to be their prime. When I won my 18 Grand Slam singles titles between 1978 and 1987, I was the fittest woman in tennis, but the global circuit was far less developed, and there was not the demand to play every week of the year. Even then the tour was too long. After 1989, the only way I could get the physical and mental break I needed was to stop playing in the Australian Open and start the tour in February. Today's athletes can't do that. Even players way down in the world rankings can win hundreds of thousands of dollars, and with ever greater financial incentives comes ever greater pressure from agents, organizers and sponsors to keep playing all year round. Some players don't have any kind of off-season at all, as they try to maximize their earnings during the "exhibition" season in November and December.
Moreover, athletes are now starting younger and playing harder. Some children as young as 9 are hitting balls for four to five hours a day. The modern composite racquets with nylon strings and big heads that are now in fashion have added too much power and put enormous wear and tear on young bodies. (Wooden racquets, with gut strings, would not only protect the longevity of players' careers, but add more variety to tennis.) Hard surfaces are an even bigger problem. When I was growing up we played on clay, grass, indoors and on a carpet laid on wood. We played on hard courts in just a few tournaments. Now the majority of tournaments are played on hard courts, and most of the tennis academies have hard courts as well, putting a pounding on players' feet, legs and lower back.
More injuries are likely—unless tennis's governing bodies modify the calendar, fight back against the racquet manufacturers that have hijacked the game and insist that tennis academies limit the use of hard courts, particularly for the young. But until then, we are likely to move into a new era in which there are no dominant players year after year. Indeed, the age of King-Evert-Navratilova-Graf may already be over, and the men's game will one day be similarly affected, with Federer possibly the last of a string of dominant players that began with Borg, McEnroe and Sampras.
Yes, Federer has stayed impressively fit, and at the rate he has been winning Grand Slams over the past four years—13 to date— it looks as if he could win 20. As of now, I would say that he is on track to become the greatest men's player of all time—but only if he can stay healthy. Along with big wins last year—including the U.S. Open and a gold medal at the Beijing Olympics—he has had some high-profile losses over the past 18 months, including to Nadal at Wimbledon, where he had been regarded as virtually unbeatable. It was also Nadal, not Federer, who won last year's French Open. Federer lost as well at the Australian Open, to Djokovic, and he has even acknowledged the difficulties of playing so often and so hard: "I've created a monster, so I know I need to always win every tournament," he said after his Melbourne defeat. "It's not easy coming out every week trying to win."
It is a lesson more athletes, both amateur and pro, seem to be learning with every passing match.
Navratilova, winner of 18 Grand Slam singles events, is a member of the Laureus World Sports Academy (laureus.com), a group of 46 of the greatest living sportsmen and -women.
Understanding Tennis Elbow: Getting to the Root of the Problem
David Bayliff PT, MPT
d.bayliff@spoonerphysicaltherapy.com
Among tennis related injuries, one of the most frequently treated diagnoses is lateral epicondylitis, or “tennis elbow”. There are several injuries that may present as tennis elbow. The soft tissue that typically becomes irritated is the extensor carpi radialis brevis; a forearm muscle that originates just above the elbow. A quick and easy assessment to determine if one has tennis elbow is to palpate the back of thearm just above the outer aspect of the elbow. If the ECRB is inflamed, the palpation will be painful. One other sure tale sign is that the pain is reproduced when shaking hands.Recreation and novice players will develop lateral tennis elbow 90% of the time when this particular inflammation occurs. For the highly skilled player, 75% of the cases develop on the medial, or inside portion of the elbow. A third and least common form of this injury is when there is inflammation in the posterior aspect, or back of the elbow. Medial and posterior inflammations are often attributed to the stresses imparted on the medial (inside) forearm muscles and the triceps during forceful and repetitive serving.The primary causes for all three forms of tennis elbow include: faulty mechanics, timing breakdowns (such as hitting out of the strike zone) and forces imparted by the equipment. When all three coincide, then the elbow is sure to endure “the perfect storm”. Interestingly, players who utilize a two-handed backhand are less likely to develop tennis elbow. It is believed that the stability provided from the other arm greatly reduces the stress imparted on the injured tissues. It is also possible that the additional arm may compensate for weakness of the biceps and the brachioradialis (forearm muscle). Although research has yet to be done on the effect of the biceps and the brachioradialis with tennis elbow, I hypothesize that it is this weakness that contributes to tennis elbow. The theory is that with such weakness comes a loss of deceleration of the forearm during a slice backhand (for the one-handed backhand) or the serve. The elbow is then forcefully extended as a result. The stroke mechanics and timing can be easily addressed by a skilled certified teaching professional. A professional can also provide excellent feedback on equipment evaluation and modification. It first must be pointed out that while no definitive relationship between tennis elbow and racquet head size, stiffness, and balance has been identified, a causal relationship has been identified between these factors. The following are some simple tips that one may find beneficial.A favorite racquet among recreational and club players is the oversize wide body frame. The advantages to this style of frame are that the size generates more power with less effort, and they provide greater vibration dampening. The stiffer the racquet, the less forgiveness there will be on those ill-timed shots. Conversely, a more flexible racquet will provide a softer feel of the initial impact. Additionally, a light to medium weight racquet (10.6 – 12.5oz) with a head-light or evenly balanced frame will afford more forgiveness.String type also plays an important role in tennis elbow. For a softer feel, choose a gut or a mutifilament string. A lower tension will also enhance the softness. Also, a lower tension creates greater post-impact ball velocity and greater power with less stroke effort. It is recommended that players returning to the game following a bout of tennis elbow restring their racquet 2-3 pounds lighter than their usual tension.Dampeners are effective for decreasing high frequency string vibration. But they seem to have no impact for lower frequency, more damping frame vibration. It has been shown that vibrations from the racquet that may cause injury are transmitted through the racquet head itself. Finally, it is widely accepted that there is less effort required to hold a larger size grip. Research has substantiated this notion. It has been found that there are lower activity levels in the forearm extensors (the large muscles on the posterior side of the forearm that become inflamed; the ECRB, for example) during execution of a backhand with a larger racquet handle. Despite the findings of the research, one should take into account one’s personal comfort when selecting a grip size. A perfect example: it has been reported that Rafael Nadal uses a 4 1/8 grip! Probably the most dominating factor regarding grip is the importance of a loose grip vs a “death” grip. A loose grip will diminish the impact force of the racquet while aiding in generating more power, depth, and control with the shot.When all these factors have been addressed, licensed physical therapist will then be able to assist one in resolving the inflamed tissues and to identify any other strength or range of motion limitations in the body which may have contributed to the cause of the symptoms. An effective home program should include icing 10-20 minutes, or a 4-5 minute ice massage to the sore muscles two or three times daily. When strengthening, first exercise the muscle group opposite of the affected muscles. Begin strengthening the involved areas once the pain begins to subside. Stretching and cross-friction massage (deep rubbing against the muscle/tendon grain) helps to flush out the inflammation and to prevent tightening of the tissues. Other areas to strengthen, which have not been fully addressed in previous literature, are the scapular (shoulder blade) muscles, biceps, hips, legs and trunk rotation. As in any sport, the “core” musculature is where an athlete generates his or her power. A weakness here and one is sure to develop compensatory pain or consequential symptoms. A weak core will lead to a break down in stroke mechanics. In review, what is essential to recognize is that the ultimate cause of tennis elbow is one of the following factors: faulty mechanics, hitting out of the strike zone, too stiff of a racquet (including the player’s grip and the string type and tension), or any combination of these.
d.bayliff@spoonerphysicaltherapy.com
Among tennis related injuries, one of the most frequently treated diagnoses is lateral epicondylitis, or “tennis elbow”. There are several injuries that may present as tennis elbow. The soft tissue that typically becomes irritated is the extensor carpi radialis brevis; a forearm muscle that originates just above the elbow. A quick and easy assessment to determine if one has tennis elbow is to palpate the back of thearm just above the outer aspect of the elbow. If the ECRB is inflamed, the palpation will be painful. One other sure tale sign is that the pain is reproduced when shaking hands.Recreation and novice players will develop lateral tennis elbow 90% of the time when this particular inflammation occurs. For the highly skilled player, 75% of the cases develop on the medial, or inside portion of the elbow. A third and least common form of this injury is when there is inflammation in the posterior aspect, or back of the elbow. Medial and posterior inflammations are often attributed to the stresses imparted on the medial (inside) forearm muscles and the triceps during forceful and repetitive serving.The primary causes for all three forms of tennis elbow include: faulty mechanics, timing breakdowns (such as hitting out of the strike zone) and forces imparted by the equipment. When all three coincide, then the elbow is sure to endure “the perfect storm”. Interestingly, players who utilize a two-handed backhand are less likely to develop tennis elbow. It is believed that the stability provided from the other arm greatly reduces the stress imparted on the injured tissues. It is also possible that the additional arm may compensate for weakness of the biceps and the brachioradialis (forearm muscle). Although research has yet to be done on the effect of the biceps and the brachioradialis with tennis elbow, I hypothesize that it is this weakness that contributes to tennis elbow. The theory is that with such weakness comes a loss of deceleration of the forearm during a slice backhand (for the one-handed backhand) or the serve. The elbow is then forcefully extended as a result. The stroke mechanics and timing can be easily addressed by a skilled certified teaching professional. A professional can also provide excellent feedback on equipment evaluation and modification. It first must be pointed out that while no definitive relationship between tennis elbow and racquet head size, stiffness, and balance has been identified, a causal relationship has been identified between these factors. The following are some simple tips that one may find beneficial.A favorite racquet among recreational and club players is the oversize wide body frame. The advantages to this style of frame are that the size generates more power with less effort, and they provide greater vibration dampening. The stiffer the racquet, the less forgiveness there will be on those ill-timed shots. Conversely, a more flexible racquet will provide a softer feel of the initial impact. Additionally, a light to medium weight racquet (10.6 – 12.5oz) with a head-light or evenly balanced frame will afford more forgiveness.String type also plays an important role in tennis elbow. For a softer feel, choose a gut or a mutifilament string. A lower tension will also enhance the softness. Also, a lower tension creates greater post-impact ball velocity and greater power with less stroke effort. It is recommended that players returning to the game following a bout of tennis elbow restring their racquet 2-3 pounds lighter than their usual tension.Dampeners are effective for decreasing high frequency string vibration. But they seem to have no impact for lower frequency, more damping frame vibration. It has been shown that vibrations from the racquet that may cause injury are transmitted through the racquet head itself. Finally, it is widely accepted that there is less effort required to hold a larger size grip. Research has substantiated this notion. It has been found that there are lower activity levels in the forearm extensors (the large muscles on the posterior side of the forearm that become inflamed; the ECRB, for example) during execution of a backhand with a larger racquet handle. Despite the findings of the research, one should take into account one’s personal comfort when selecting a grip size. A perfect example: it has been reported that Rafael Nadal uses a 4 1/8 grip! Probably the most dominating factor regarding grip is the importance of a loose grip vs a “death” grip. A loose grip will diminish the impact force of the racquet while aiding in generating more power, depth, and control with the shot.When all these factors have been addressed, licensed physical therapist will then be able to assist one in resolving the inflamed tissues and to identify any other strength or range of motion limitations in the body which may have contributed to the cause of the symptoms. An effective home program should include icing 10-20 minutes, or a 4-5 minute ice massage to the sore muscles two or three times daily. When strengthening, first exercise the muscle group opposite of the affected muscles. Begin strengthening the involved areas once the pain begins to subside. Stretching and cross-friction massage (deep rubbing against the muscle/tendon grain) helps to flush out the inflammation and to prevent tightening of the tissues. Other areas to strengthen, which have not been fully addressed in previous literature, are the scapular (shoulder blade) muscles, biceps, hips, legs and trunk rotation. As in any sport, the “core” musculature is where an athlete generates his or her power. A weakness here and one is sure to develop compensatory pain or consequential symptoms. A weak core will lead to a break down in stroke mechanics. In review, what is essential to recognize is that the ultimate cause of tennis elbow is one of the following factors: faulty mechanics, hitting out of the strike zone, too stiff of a racquet (including the player’s grip and the string type and tension), or any combination of these.
Tennis injury prevention exercises
Tennis-related injuries are common at all levels of the game - junior, recreational or pro tour. One of the most frequent is the infamous 'tennis elbow'. This is a typical chronic overuse injury. It seems to be associated with lack of forearm strength, or more specifically a strength imbalance between the wrist extensor muscles and wrist flexor muscles. This is particularly true of junior players who suffer from this problem. It is also associated with poor technique, relying on too much arm power to make the shots rather than body rotation. This arm-dominant technique places too much stress on the elbow and wrist joints and hence the injury. This technique-related cause is most common in recreational players.A second frequently seen chronic overuse injury in tennis is shoulder tendinitis. This is often a rotator-cuff impingement injury caused by repeated overhead and inward rotation movements of the arm. This leads to a dominance of the anterior deltoid and pectoralis muscles and a relative weakening of the rotator cuff in rear-shoulder girdle muscles. Mechanically this leads to an increasingly unstable and weak positioning of the shoulder joint, which stresses the tendons.
Watch your back
Back injuries are also common in tennis. In élite players, who have played many hours a week for many years, it is common to see right versus left side strength imbalances. Players have a dominant arm which leads to a dominant trunk rotation movement. Players often have a dominant leg which they are more comfortable balancing or moving on, which leads to a dominant hip movement. These imbalances can cause low-back problems if the player does not have the required core stability. In addition, many tennis shots and movements involve back extension and flexion, placing a lot of stress on the back musculature. Without sufficient strength and flexibility in the hips and spine, an élite player may overload the back. For recreational players, poor posture and insufficient core stability may lead to back problems when they play tennis. In this case, though, tennis would not be the primary cause of the injury but simply the activity that sets off symptoms.Other injuries in tennis are knee and ankle sprains. These are acute-accident injuries which are hard to avoid. However, an élite player would need to ensure sufficient strength in the leg muscles and develop good balance and movement skills to decrease the likelihood of a sprain. While sprains are accidents, common sense says that a strong, well balanced and agile player is at less risk than a weak, poorly coordinated player.
Injury prevention strategies
The most basic strategy for preventing tennis injuries, particularly back, shoulder and elbow problems, is to avoid overuse. This means not playing too much or too frequently, or not increasing the amount you play too quickly. Most recreational players will be able to play once or twice a week and avoid any shoulder or elbow problems, but if they increased this, then poor technique and lack of conditioning training would increase their injury risk dramatically. For the aspiring junior player or full-time pro, who have to play most days, the only way to prevent injuries is with a suitable conditioning programme. The following programme focuses on the elements a tennis player would need to avoid injury. These exercises are not meant to be definitive, but the muscles and movements that are being trained here are well designed to gain optimal benefits. Use this example to guide you in your own conditioning programme.
Flexibility training
Everyday stretches for the following muscle groups must be performed. The goal is to achieve a good range of motion in all major joints: calf; hamstrings; quadriceps; hip flexors; groin; gluteals; low back flexors; upper back extensors; trunk rotators; pectorals; shoulder rotators; rear shoulders; triceps and forearms.
General strength training
For players who do not have a strong background in conditioning training, a workout like the following should be completed 2-3 times a week to develop a well-balanced all-body strength. For players who are already strong, this type of workout can be used once a week to maintain general strength levels year-round, or 2-3 times a week in a general phase a few times each year.Perform 3 sets x 8-12 reps of the following:
l dumbbell shoulder pressl single arm dumbbell row
l lat pull downs
l barbell squats
l lunges.
Build up to 3-4 sets of 20 reps of the following:
l crunches.
l back extensions.
Core-stability trainingPlayers must be able to isolate the transversus abdominis muscle and perform the abdominal hollowing exercise correctly. They must also be able to maintain a 'neutral' lumbar spine position during various movements. Primarily this involves recruiting 'tranversus' effectively along with other trunk and hip stability muscles. Exercise examples are: while lying on back lift one leg; while standing lift one leg; while standing up lean forward from the hips; while kneeling on all fours extend the leg behind. Players need to be able to use the gluteal muscles to stabilise the pelvis. Bridging exercises and hip extension movements focusing on gluteal recruitment over the back and hamstring muscles should be performed.Once the above basic skills are mastered, dynamic exercises such as the one-leg squat, while keeping the lumbar spine in neutral and the pelvis stable, will develop the ability of the player to maintain stability during movement on court.Also useful are cable rotation exercises using a pulley machine. The player mimics the forehand and backhand movement while maintaining good posture and core stability through the rotation movement.These exercise suggestions will ensure that the core-stability skills are transferred onto the court. It is always important to remember that sports-specific training is important to help athletes prevent injuries effectively.
Specific conditioning for shoulder and armThe following exercises will help develop strong shoulder rotator cuff and forearm muscles to help prevent elbow and shoulder tendinitis injuries:
1. Side-lying raise. 3 x 15. Lie on side. Using top arm, lift dumbbell up to 45 degrees. Lower slowly.
2. Band /cable external rotations. 3 x 15. Stand and grasp band/cable in hand. With elbow tucked into your ribs rotate the arm out, pulling against the resistance.
3. Russian arm circles. 3 x 15. Lie on front. Start with arms straight out above head, lift them off the floor and pull them down to your sides. Keeping them off the floor at all times continue to make big circles with your arms up and down. Progress to using small weights.
4. Modified lat raise. 3 x15. Perform a lateral raise movement with palms facing back and thumbs down. Lift your elbows to about 60 degrees to your sides only.
5. Wrist extensions. 3 x 15. Sit and place your forearm on your thigh with your elbow bent. With your palm facing down, grasp a dumbbell in your hand. Lift the weight pulling the back of your hand up by using the upper forearm muscles.
6. Band wrist supinations and pronations. 3 x 15. Supination: Position as 5 but grasp a resistance band and secure the other end of the band under your foot. Grasp the band between your thumb and hand with palm down. Rotate your wrist so the palm faces up. Slowly rotate back and continue.
Pronation: Change grip so that you grasp the band between your thumb and hand with palm up and rotate your wrist so the palm faces down.
http://www.sportsinjurybulletin.com
Watch your back
Back injuries are also common in tennis. In élite players, who have played many hours a week for many years, it is common to see right versus left side strength imbalances. Players have a dominant arm which leads to a dominant trunk rotation movement. Players often have a dominant leg which they are more comfortable balancing or moving on, which leads to a dominant hip movement. These imbalances can cause low-back problems if the player does not have the required core stability. In addition, many tennis shots and movements involve back extension and flexion, placing a lot of stress on the back musculature. Without sufficient strength and flexibility in the hips and spine, an élite player may overload the back. For recreational players, poor posture and insufficient core stability may lead to back problems when they play tennis. In this case, though, tennis would not be the primary cause of the injury but simply the activity that sets off symptoms.Other injuries in tennis are knee and ankle sprains. These are acute-accident injuries which are hard to avoid. However, an élite player would need to ensure sufficient strength in the leg muscles and develop good balance and movement skills to decrease the likelihood of a sprain. While sprains are accidents, common sense says that a strong, well balanced and agile player is at less risk than a weak, poorly coordinated player.
Injury prevention strategies
The most basic strategy for preventing tennis injuries, particularly back, shoulder and elbow problems, is to avoid overuse. This means not playing too much or too frequently, or not increasing the amount you play too quickly. Most recreational players will be able to play once or twice a week and avoid any shoulder or elbow problems, but if they increased this, then poor technique and lack of conditioning training would increase their injury risk dramatically. For the aspiring junior player or full-time pro, who have to play most days, the only way to prevent injuries is with a suitable conditioning programme. The following programme focuses on the elements a tennis player would need to avoid injury. These exercises are not meant to be definitive, but the muscles and movements that are being trained here are well designed to gain optimal benefits. Use this example to guide you in your own conditioning programme.
Flexibility training
Everyday stretches for the following muscle groups must be performed. The goal is to achieve a good range of motion in all major joints: calf; hamstrings; quadriceps; hip flexors; groin; gluteals; low back flexors; upper back extensors; trunk rotators; pectorals; shoulder rotators; rear shoulders; triceps and forearms.
General strength training
For players who do not have a strong background in conditioning training, a workout like the following should be completed 2-3 times a week to develop a well-balanced all-body strength. For players who are already strong, this type of workout can be used once a week to maintain general strength levels year-round, or 2-3 times a week in a general phase a few times each year.Perform 3 sets x 8-12 reps of the following:
l dumbbell shoulder pressl single arm dumbbell row
l lat pull downs
l barbell squats
l lunges.
Build up to 3-4 sets of 20 reps of the following:
l crunches.
l back extensions.
Core-stability trainingPlayers must be able to isolate the transversus abdominis muscle and perform the abdominal hollowing exercise correctly. They must also be able to maintain a 'neutral' lumbar spine position during various movements. Primarily this involves recruiting 'tranversus' effectively along with other trunk and hip stability muscles. Exercise examples are: while lying on back lift one leg; while standing lift one leg; while standing up lean forward from the hips; while kneeling on all fours extend the leg behind. Players need to be able to use the gluteal muscles to stabilise the pelvis. Bridging exercises and hip extension movements focusing on gluteal recruitment over the back and hamstring muscles should be performed.Once the above basic skills are mastered, dynamic exercises such as the one-leg squat, while keeping the lumbar spine in neutral and the pelvis stable, will develop the ability of the player to maintain stability during movement on court.Also useful are cable rotation exercises using a pulley machine. The player mimics the forehand and backhand movement while maintaining good posture and core stability through the rotation movement.These exercise suggestions will ensure that the core-stability skills are transferred onto the court. It is always important to remember that sports-specific training is important to help athletes prevent injuries effectively.
Specific conditioning for shoulder and armThe following exercises will help develop strong shoulder rotator cuff and forearm muscles to help prevent elbow and shoulder tendinitis injuries:
1. Side-lying raise. 3 x 15. Lie on side. Using top arm, lift dumbbell up to 45 degrees. Lower slowly.
2. Band /cable external rotations. 3 x 15. Stand and grasp band/cable in hand. With elbow tucked into your ribs rotate the arm out, pulling against the resistance.
3. Russian arm circles. 3 x 15. Lie on front. Start with arms straight out above head, lift them off the floor and pull them down to your sides. Keeping them off the floor at all times continue to make big circles with your arms up and down. Progress to using small weights.
4. Modified lat raise. 3 x15. Perform a lateral raise movement with palms facing back and thumbs down. Lift your elbows to about 60 degrees to your sides only.
5. Wrist extensions. 3 x 15. Sit and place your forearm on your thigh with your elbow bent. With your palm facing down, grasp a dumbbell in your hand. Lift the weight pulling the back of your hand up by using the upper forearm muscles.
6. Band wrist supinations and pronations. 3 x 15. Supination: Position as 5 but grasp a resistance band and secure the other end of the band under your foot. Grasp the band between your thumb and hand with palm down. Rotate your wrist so the palm faces up. Slowly rotate back and continue.
Pronation: Change grip so that you grasp the band between your thumb and hand with palm up and rotate your wrist so the palm faces down.
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Are you a pushy tennis parent?
How to know when your child is playing too much tennis and competing in too many tournaments
Do you get more of a thrill from your child’s tennis matches than he/she does? Do you spend your spare computer time looking at junior tournament web sites? Have you scoped out all the competition in your child’s age division? You could be a pushy tennis parent and you might need to ease up on your child, and on yourself.
Children’s sports have become part of the American social scene. Going to soccer matches, baseball games or tennis tournaments on saturday afternoons is a way of life for many families. But when does a pastime become an obsession?
Manfred Grosser and Richard Schonborn, authors of the book Competitive Tennis for Young Players say kids should participate in lots of sports. And they shouldn’t concentration on just one, until their early to mid teens. Children six to ten years old should play no more than 30-40 matches per year. Can you count how many tournaments your youngster has played in this year? Grosser and Schonborn, both German coaches, say not only does too much tennis lead to burn out, but to injury as well.
You see a lot of 17 or 18 year old tennis players about to compete in college, becoming sidelined with rotator cuff injuries. Orthopedic surgeons at the Mayo Clinic say years of repetitive over head arm motion is to blame. Symptoms include:
Pain and tenderness in your shoulder, especially when reaching overhead.
Shoulder weakness.
Loss of shoulder range of motion.
Treatment includes exercise therapy, steroid injections and possibly surgery. Instead, work on preventing injuries and burnout by listening to your child, suggests family therapist Carleton Kendrick. "Far too many parents pressure and push their athletic kids right out of playing sports. These kids decided it just wasn’t worth all the anxiety, the constant demands to be the best, and the demeaning lectures when they didn’t perform up to their parents’ high expectations." Kendrick adds some parents vicariously live through their kids’ athletic achievements.
Here are some tips to make tennis fun for your kids and not a stressful experience:
Don’t immediately ask your child if he won or lost. Instead ask, "Did you have fun?"
If your child does not want to participate in a tournament, don’t make him.
Watch your child’s matches, but don’t keep track of the score.
Don’t pressure your child to win, just because you didn’t achieve your own childhood athletic ambitions.
Sources: Mayo Clinic, Family Education.com Competitive Tennis for Young Players by Grosser/Schonborn
Do you get more of a thrill from your child’s tennis matches than he/she does? Do you spend your spare computer time looking at junior tournament web sites? Have you scoped out all the competition in your child’s age division? You could be a pushy tennis parent and you might need to ease up on your child, and on yourself.
Children’s sports have become part of the American social scene. Going to soccer matches, baseball games or tennis tournaments on saturday afternoons is a way of life for many families. But when does a pastime become an obsession?
Manfred Grosser and Richard Schonborn, authors of the book Competitive Tennis for Young Players say kids should participate in lots of sports. And they shouldn’t concentration on just one, until their early to mid teens. Children six to ten years old should play no more than 30-40 matches per year. Can you count how many tournaments your youngster has played in this year? Grosser and Schonborn, both German coaches, say not only does too much tennis lead to burn out, but to injury as well.
You see a lot of 17 or 18 year old tennis players about to compete in college, becoming sidelined with rotator cuff injuries. Orthopedic surgeons at the Mayo Clinic say years of repetitive over head arm motion is to blame. Symptoms include:
Pain and tenderness in your shoulder, especially when reaching overhead.
Shoulder weakness.
Loss of shoulder range of motion.
Treatment includes exercise therapy, steroid injections and possibly surgery. Instead, work on preventing injuries and burnout by listening to your child, suggests family therapist Carleton Kendrick. "Far too many parents pressure and push their athletic kids right out of playing sports. These kids decided it just wasn’t worth all the anxiety, the constant demands to be the best, and the demeaning lectures when they didn’t perform up to their parents’ high expectations." Kendrick adds some parents vicariously live through their kids’ athletic achievements.
Here are some tips to make tennis fun for your kids and not a stressful experience:
Don’t immediately ask your child if he won or lost. Instead ask, "Did you have fun?"
If your child does not want to participate in a tournament, don’t make him.
Watch your child’s matches, but don’t keep track of the score.
Don’t pressure your child to win, just because you didn’t achieve your own childhood athletic ambitions.
Sources: Mayo Clinic, Family Education.com Competitive Tennis for Young Players by Grosser/Schonborn
Tennis Injuries(Are You an Ace on the Court? )
Tennis is a complex physical sport requiring hand-eye coordination and full body participation to run, position, swing, and hit. Because of these demands, endurance, flexibility, and muscle-conditioning exercises are important to prevent injuries. Some tennis injuries may be random occurrences (such as those that are the result of a fall). However, most can be minimized or prevented entirely by proper conditioning, proper technique, appropriate equipment, and seeking medical attention for persistent, painful conditions in a timely fashion.
Types of injuriesThe most common injuries associated with tennis are rotator cuff tendinitis, tennis elbow, wrist strains, back pain, anterior (front) knee pain involving the knee cap, calf and Achilles tendon injuries, ankle sprains, and tennis toe.
Rotator cuff tendinitis
The rotator cuff consists of muscles and tendons that originate from the scapula (shoulder blade) and attach to the humerus (upper arm bone). These muscles and tendons allow the shoulder to move in many directions. As a result of overuse, you can develop tendinitis, or inflammation of the tendons. Rotator cuff tendinitis in recreational tennis players usually results from excessive overhead serving. This is more likely to occur if you hold your arm at a 90-degree angle from your side while you are serving (Fig. 1). Changing your technique to increase the angle between your arm and side to more than 90° (ideally 135°) will lessen the chance of injury to your rotator cuff.
Treatment for this condition is rest, ice, and nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen. If symptoms persist after 7 to 10 days of this treatment, see your physician. If symptoms resolve only to recur when you return to play, lessons from a tennis professional to modify your technique may help to prevent recurrence.
Tennis elbow
Tennis elbow, or lateral humeral epicondylitis, is a painful condition caused by inflammation or small tears of the forearm muscles and tendons on the lateral side (outside) of the elbow. Most experts believe that tennis elbow is caused by overloading of the forearm muscles due to faulty backhand technique. Improper body positioning with the elbow leading the racquet, combined with late strokes and "wristy" impacts seem to cause this overloading. The two-handed backhand relieves stress on the muscles that attach to the lateral epicondyle of the humerus at the elbow.
Proper racquet selection and grip size play a significant role in preventing tennis elbow. Smaller heads and excessive string tightness require the forearm muscles to exert more force, which can lead to tennis elbow. Stiffer graphite-type racquets with large heads that expand the impact area, or "sweet spot," are preferred. String tension should be at the manufacturer's lowest recommendation. The grip should be comfortable and not too small. The best way to choose grip size is to measure the distance from the crease of your palm to the tip of the ring finger.
The treatment of tennis elbow involves rest, ice, compression, and elevation (RICE) and perhaps NSAIDs. Often, the condition becomes chronic (long lasting) and is difficult to resolve. Other available treatments include decreasing playing time, counterforce braces (tennis elbow supports), and rehabilitation programs. If all types of treatment fail, surgery may be considered.
Wrist strain
Wrist strains seem to be related to the "laid-back" grip position: rotating the palm upward and quickly turning your wrist over as you hit the ball in order to achieve topspin. The best grip position for preventing wrist and elbow injuries is the "hand-shake" grip, with the racquet making an "L" position with the forearm .
Back painBack pain seems to be related to an exaggerated arched, or swaybacked, posture used for power production during service strokes. This exaggerated position stresses the small joints and soft tissues of the spine. Older tennis players seem to have the most back pain due to progressive stiffness and degenerative disease, such as arthritis. A conditioning program designed to strengthen abdominal and back muscles and to increase flexibility can minimize back pain associated with tennis.
Knee pain
The most common knee problem in tennis players is anterior (front) knee pain. This is due to either chondromalacia (softening of the cartilage) of the patella (knee cap) or tendinitis, especially at the patellar tendon. Elite and highly ranked recreational tennis players seem to encounter these injuries more frequently than others. This is thought to be related to the "spring-up" action of the knees on the serve. Treatment of acute anterior knee pain involves the usual RICE, but frequently needs to be complemented with NSAIDs and a short-arc knee strengthening program to build up the innermost quadriceps muscle in the thigh.
Calf and Achilles tendon injuriesThe common underlying cause in both calf muscle and Achilles tendon injuries is a tight calf muscle-Achilles tendon unit. This muscle-tendon unit crosses both the knee and the ankle. You can tell your calf muscle-tendon complex is tight if you cannot raise the ball of your foot higher than the heel of that foot with the leg extended (straight). A sudden overload from pushing off your foot while your leg is fully extended is the usual cause of injury.
Achilles tendinitis involves inflammation of the Achilles tendon as a result of overuse. To treat Achilles tendinitis, decrease playing time, take NSAIDs, use heel lifts in your regular shoes, and diligently stretch the calf muscles with your leg straight.
A ruptured Achilles tendon is more severe than tendinitis. You may feel a sudden snap in the lower leg, as if someone has kicked you in the back of the foot. This is not a particularly painful injury, and a player may be lulled into thinking that the injury is not as severe as it really is. After an Achilles tendon rupture, a player will be able to walk flat-footed, but will not be able to stand up on his or her toes on the affected side. Treatment can consist of casting or surgery, but surgery is recommended for most Achilles tendon ruptures, especially for athletes.
With tennis leg (a tear of the calf muscle on the inside of the leg), you may feel as if you have been shot in the upper calf by a pellet gun. This muscle tear can be quite uncom-fortable. It is important to stop playing immediately and treat the calf muscle with RICE. Tennis leg may take several weeks to resolve.
Ankle sprains
Sprains of the outer ligaments of the ankle are common in tennis. You can minimize the risk by selecting shoes that are specifically designed for tennis and that have substantial support built into the outer counter of the shoe. The most effective treatment for ankle sprains is the usual RICE for 24 to 36 hours, then walking with an appropriate support on the ankle. If the swelling, pain, and bruising are severe, see your physician. Even after the most minor sprain, some sort of stabilizing ankle support is recommended during play for 6 weeks.
Tennis toeTennis toe can occur as the toes are jammed against the toebox of the shoe during tennis's quick starts and stops. Tennis toe is a hemorrhage under the toenail that can be quite painful. Your physician will treat this by drilling a hole in the toenail and relieving the pressure. Prevent tennis toe by keeping your toenails cut short and wearing shoes that provide adequate toe space.
Nicholas E. Mihelic, M.D.Hilton Head, South Carolina
Types of injuriesThe most common injuries associated with tennis are rotator cuff tendinitis, tennis elbow, wrist strains, back pain, anterior (front) knee pain involving the knee cap, calf and Achilles tendon injuries, ankle sprains, and tennis toe.
Rotator cuff tendinitis
The rotator cuff consists of muscles and tendons that originate from the scapula (shoulder blade) and attach to the humerus (upper arm bone). These muscles and tendons allow the shoulder to move in many directions. As a result of overuse, you can develop tendinitis, or inflammation of the tendons. Rotator cuff tendinitis in recreational tennis players usually results from excessive overhead serving. This is more likely to occur if you hold your arm at a 90-degree angle from your side while you are serving (Fig. 1). Changing your technique to increase the angle between your arm and side to more than 90° (ideally 135°) will lessen the chance of injury to your rotator cuff.
Treatment for this condition is rest, ice, and nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen. If symptoms persist after 7 to 10 days of this treatment, see your physician. If symptoms resolve only to recur when you return to play, lessons from a tennis professional to modify your technique may help to prevent recurrence.
Tennis elbow
Tennis elbow, or lateral humeral epicondylitis, is a painful condition caused by inflammation or small tears of the forearm muscles and tendons on the lateral side (outside) of the elbow. Most experts believe that tennis elbow is caused by overloading of the forearm muscles due to faulty backhand technique. Improper body positioning with the elbow leading the racquet, combined with late strokes and "wristy" impacts seem to cause this overloading. The two-handed backhand relieves stress on the muscles that attach to the lateral epicondyle of the humerus at the elbow.
Proper racquet selection and grip size play a significant role in preventing tennis elbow. Smaller heads and excessive string tightness require the forearm muscles to exert more force, which can lead to tennis elbow. Stiffer graphite-type racquets with large heads that expand the impact area, or "sweet spot," are preferred. String tension should be at the manufacturer's lowest recommendation. The grip should be comfortable and not too small. The best way to choose grip size is to measure the distance from the crease of your palm to the tip of the ring finger.
The treatment of tennis elbow involves rest, ice, compression, and elevation (RICE) and perhaps NSAIDs. Often, the condition becomes chronic (long lasting) and is difficult to resolve. Other available treatments include decreasing playing time, counterforce braces (tennis elbow supports), and rehabilitation programs. If all types of treatment fail, surgery may be considered.
Wrist strain
Wrist strains seem to be related to the "laid-back" grip position: rotating the palm upward and quickly turning your wrist over as you hit the ball in order to achieve topspin. The best grip position for preventing wrist and elbow injuries is the "hand-shake" grip, with the racquet making an "L" position with the forearm .
Back painBack pain seems to be related to an exaggerated arched, or swaybacked, posture used for power production during service strokes. This exaggerated position stresses the small joints and soft tissues of the spine. Older tennis players seem to have the most back pain due to progressive stiffness and degenerative disease, such as arthritis. A conditioning program designed to strengthen abdominal and back muscles and to increase flexibility can minimize back pain associated with tennis.
Knee pain
The most common knee problem in tennis players is anterior (front) knee pain. This is due to either chondromalacia (softening of the cartilage) of the patella (knee cap) or tendinitis, especially at the patellar tendon. Elite and highly ranked recreational tennis players seem to encounter these injuries more frequently than others. This is thought to be related to the "spring-up" action of the knees on the serve. Treatment of acute anterior knee pain involves the usual RICE, but frequently needs to be complemented with NSAIDs and a short-arc knee strengthening program to build up the innermost quadriceps muscle in the thigh.
Calf and Achilles tendon injuriesThe common underlying cause in both calf muscle and Achilles tendon injuries is a tight calf muscle-Achilles tendon unit. This muscle-tendon unit crosses both the knee and the ankle. You can tell your calf muscle-tendon complex is tight if you cannot raise the ball of your foot higher than the heel of that foot with the leg extended (straight). A sudden overload from pushing off your foot while your leg is fully extended is the usual cause of injury.
Achilles tendinitis involves inflammation of the Achilles tendon as a result of overuse. To treat Achilles tendinitis, decrease playing time, take NSAIDs, use heel lifts in your regular shoes, and diligently stretch the calf muscles with your leg straight.
A ruptured Achilles tendon is more severe than tendinitis. You may feel a sudden snap in the lower leg, as if someone has kicked you in the back of the foot. This is not a particularly painful injury, and a player may be lulled into thinking that the injury is not as severe as it really is. After an Achilles tendon rupture, a player will be able to walk flat-footed, but will not be able to stand up on his or her toes on the affected side. Treatment can consist of casting or surgery, but surgery is recommended for most Achilles tendon ruptures, especially for athletes.
With tennis leg (a tear of the calf muscle on the inside of the leg), you may feel as if you have been shot in the upper calf by a pellet gun. This muscle tear can be quite uncom-fortable. It is important to stop playing immediately and treat the calf muscle with RICE. Tennis leg may take several weeks to resolve.
Ankle sprains
Sprains of the outer ligaments of the ankle are common in tennis. You can minimize the risk by selecting shoes that are specifically designed for tennis and that have substantial support built into the outer counter of the shoe. The most effective treatment for ankle sprains is the usual RICE for 24 to 36 hours, then walking with an appropriate support on the ankle. If the swelling, pain, and bruising are severe, see your physician. Even after the most minor sprain, some sort of stabilizing ankle support is recommended during play for 6 weeks.
Tennis toeTennis toe can occur as the toes are jammed against the toebox of the shoe during tennis's quick starts and stops. Tennis toe is a hemorrhage under the toenail that can be quite painful. Your physician will treat this by drilling a hole in the toenail and relieving the pressure. Prevent tennis toe by keeping your toenails cut short and wearing shoes that provide adequate toe space.
Nicholas E. Mihelic, M.D.Hilton Head, South Carolina
Tennis Elbow
What is Tennis Elbow?
Tennis elbow is inflammation of the muscles and tendons of the forearm as they attach to the humerus (upper arm) bone. This inflammation is caused by prolonged gripping activities such as hammering, driving screws, weight lifting, playing certain musical instruments, canoeing, digging in the garden, driving and, of course, racquet sports.
Tennis elbow causes pain when the lateral epicondyle (outermost part of the elbow) is touched and also if the elbow is straight and the hand is moved forward and back at the wrist. The pain is exacerbated by gripping activities and in some cases simple things like turning a door handle can cause intense pain.
What can you do to prevent Tennis Elbow?
Tennis elbow is usually caused by gripping activities, and gripping either too hard or for too long can bring on the pain. Make sure the item that you are gripping, whether it's a tennis racquet, a hammer, or a canoe paddle, is the correct size for your hand. If it is too small it will cause you to grip too hard. If you play tennis for the first time in a long while, or you have to do a strenuos activity such as decorate a room in one weekend, make sure you take regular breaks and stretch the muscles which work over the wrist by doing 'limp wrist' and 'policeman halting traffic' type stretches.
For those who have suffered from tennis elbow in the past it may be a good idea to wear a tennis elbow compression strap. They work by preventing the wrist extensor muscles (that run along the outer side of the forearm) from contracting fully, thus reducing the strain on the elbow.
What should you do if you suffer Tennis Elbow?
The success of rehabilitation of tennis elbow is dependent upon first controlling the inflammation. Depending on the severity of the condition, this may be alleviated simply by rest or with the use of anti-inflammatory medication or a CorticosteroidA naturally occurring steroid which reduces inflammation. Synthetic corticosteroids are given as injections to treat inflammatory conditions.','',250)" onmouseout=hideddrivetip() ;>Corticosteroid injection. However, in longstanding cases where there is degeneration of the extensor tendons, anti-inflammatory medication, especially corticosteroid injections, should be avoided. This is because they can hinder tissue healing and in fact cause more degeneration. Ice therapy, using an Elbow Cryo/Cuff or ice pack, can be very effective in relieving the symptoms of Tennis Elbow.
The final part of Tennis Elbow rehabilitation is an eccentric strengthening programme for the extensor tendons. It's crucial that the load and number of repetitions are carefully recorded and progressively increased under the supervision of a Chartered PhysiotherapistA member of the Chartered Society of Physiotherapy, signified by the initials MCSP.','',250)" onmouseout=hideddrivetip() ;>chartered physiotherapist. This ensures that the overload on the tendon is carefully controlled and gradually increased. The load on the tendons can be reduced and the symptoms of Tennis Elbow can be alleviated by using a Tennis elbow support.
http://www.physioroom.com
IMPORTANT SAFETY NOTICEThe articles on this web site are provided for general information only and should not be used as a basis for diagnosis or treatment. All exercises and information featured on this web site should only be practised under the supervision of a qualified healthcare professional.
Tennis elbow is inflammation of the muscles and tendons of the forearm as they attach to the humerus (upper arm) bone. This inflammation is caused by prolonged gripping activities such as hammering, driving screws, weight lifting, playing certain musical instruments, canoeing, digging in the garden, driving and, of course, racquet sports.
Tennis elbow causes pain when the lateral epicondyle (outermost part of the elbow) is touched and also if the elbow is straight and the hand is moved forward and back at the wrist. The pain is exacerbated by gripping activities and in some cases simple things like turning a door handle can cause intense pain.
What can you do to prevent Tennis Elbow?
Tennis elbow is usually caused by gripping activities, and gripping either too hard or for too long can bring on the pain. Make sure the item that you are gripping, whether it's a tennis racquet, a hammer, or a canoe paddle, is the correct size for your hand. If it is too small it will cause you to grip too hard. If you play tennis for the first time in a long while, or you have to do a strenuos activity such as decorate a room in one weekend, make sure you take regular breaks and stretch the muscles which work over the wrist by doing 'limp wrist' and 'policeman halting traffic' type stretches.
For those who have suffered from tennis elbow in the past it may be a good idea to wear a tennis elbow compression strap. They work by preventing the wrist extensor muscles (that run along the outer side of the forearm) from contracting fully, thus reducing the strain on the elbow.
What should you do if you suffer Tennis Elbow?
The success of rehabilitation of tennis elbow is dependent upon first controlling the inflammation. Depending on the severity of the condition, this may be alleviated simply by rest or with the use of anti-inflammatory medication or a CorticosteroidA naturally occurring steroid which reduces inflammation. Synthetic corticosteroids are given as injections to treat inflammatory conditions.','',250)" onmouseout=hideddrivetip() ;>Corticosteroid injection. However, in longstanding cases where there is degeneration of the extensor tendons, anti-inflammatory medication, especially corticosteroid injections, should be avoided. This is because they can hinder tissue healing and in fact cause more degeneration. Ice therapy, using an Elbow Cryo/Cuff or ice pack, can be very effective in relieving the symptoms of Tennis Elbow.
The final part of Tennis Elbow rehabilitation is an eccentric strengthening programme for the extensor tendons. It's crucial that the load and number of repetitions are carefully recorded and progressively increased under the supervision of a Chartered PhysiotherapistA member of the Chartered Society of Physiotherapy, signified by the initials MCSP.','',250)" onmouseout=hideddrivetip() ;>chartered physiotherapist. This ensures that the overload on the tendon is carefully controlled and gradually increased. The load on the tendons can be reduced and the symptoms of Tennis Elbow can be alleviated by using a Tennis elbow support.
http://www.physioroom.com
IMPORTANT SAFETY NOTICEThe articles on this web site are provided for general information only and should not be used as a basis for diagnosis or treatment. All exercises and information featured on this web site should only be practised under the supervision of a qualified healthcare professional.
Stress Fracture of the Back
What is a Stress Fracture of the Back?
A stress fracture of the back, or lumbar spine, is one of the more common bone injuries in young tennis players. Lower back stress fractures are usually characterised by an ache in the lower back which is exacerbated by sporting activities and eased by rest, although a small percentage of people with a stress fracture can be pain free. Typically it is sore when the patient bends backwards, particularly if standing on one leg. If a lower back stress fracture is suspected, a doctor may decide to refer the patient for a scan to confirm the diagnosis.
What can you do to prevent a Stress Fracture?
Serving in tennis requires a combination of spinal hyperextension (bending back) together with rotation and side bending of the trunk. This puts a lot of stress on an area of the VertebraOne of the 33 bones that make up the spine. They comprise of a weight bearing 'body' at the front, and spinous processes at the back which act as attachment points for muscles.','',250)" onmouseout=hideddrivetip() ;>vertebra called the Pars Interarticularis and this is where stress fracture develops.
Practising the service should be carefully monitored by the coach to ensure the lower back is not being overloaded. This is particulary important in adolescent players who have just experienced a growth spurt as they are known to be more at risk from this injury. Core stability exercises can help prevent back problems in tennis players.
What should you do if you suffer a Stress Fracture of the Back?
In most cases, complete rest from tennis is the treatment of choice. This would usually be for a period of 6 weeks to allow the bone to heal. In the early stages, a soothing heat pack can reduce back pain and alleviate back muscle spasm. During this period, a progressive exercise programme may commence, under the supervision of a Chartered PhysiotherapistA member of the Chartered Society of Physiotherapy, signified by the initials MCSP.','',250)" onmouseout=hideddrivetip() ;>chartered physiotherapist. This usually starts with exercises to increase the muscular stability in the lower back.
Research has shown that a lack of muscular stability in the lumbar and pelvic regions can lead to low back pain and stress fractures. The principle behind the core stability exercises is that if certain specific muscles can be recruited or contracted, the spine will have much better support. This prevents postural faults which can predispose a person to back pain.
http://www.physioroom.com
IMPORTANT SAFETY NOTICEThe articles on this web site are provided for general information only and should not be used as a basis for diagnosis or treatment. All exercises and information featured on this web site should only be practised under the supervision of a qualified healthcare professional.
A stress fracture of the back, or lumbar spine, is one of the more common bone injuries in young tennis players. Lower back stress fractures are usually characterised by an ache in the lower back which is exacerbated by sporting activities and eased by rest, although a small percentage of people with a stress fracture can be pain free. Typically it is sore when the patient bends backwards, particularly if standing on one leg. If a lower back stress fracture is suspected, a doctor may decide to refer the patient for a scan to confirm the diagnosis.
What can you do to prevent a Stress Fracture?
Serving in tennis requires a combination of spinal hyperextension (bending back) together with rotation and side bending of the trunk. This puts a lot of stress on an area of the VertebraOne of the 33 bones that make up the spine. They comprise of a weight bearing 'body' at the front, and spinous processes at the back which act as attachment points for muscles.','',250)" onmouseout=hideddrivetip() ;>vertebra called the Pars Interarticularis and this is where stress fracture develops.
Practising the service should be carefully monitored by the coach to ensure the lower back is not being overloaded. This is particulary important in adolescent players who have just experienced a growth spurt as they are known to be more at risk from this injury. Core stability exercises can help prevent back problems in tennis players.
What should you do if you suffer a Stress Fracture of the Back?
In most cases, complete rest from tennis is the treatment of choice. This would usually be for a period of 6 weeks to allow the bone to heal. In the early stages, a soothing heat pack can reduce back pain and alleviate back muscle spasm. During this period, a progressive exercise programme may commence, under the supervision of a Chartered PhysiotherapistA member of the Chartered Society of Physiotherapy, signified by the initials MCSP.','',250)" onmouseout=hideddrivetip() ;>chartered physiotherapist. This usually starts with exercises to increase the muscular stability in the lower back.
Research has shown that a lack of muscular stability in the lumbar and pelvic regions can lead to low back pain and stress fractures. The principle behind the core stability exercises is that if certain specific muscles can be recruited or contracted, the spine will have much better support. This prevents postural faults which can predispose a person to back pain.
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IMPORTANT SAFETY NOTICEThe articles on this web site are provided for general information only and should not be used as a basis for diagnosis or treatment. All exercises and information featured on this web site should only be practised under the supervision of a qualified healthcare professional.
Calf Strain
What is a Calf Strain?
The calf muscle group consists of the Gastrocnemius, Soleus and Plantaris muscles, situated at the back of the lower leg. Their function is to pull up on the heel bone and these muscles are most active during the push-off when a tennis player has to move quickly to react to an opponent's shot. A strain occurs when the muscle is forcibly stretched beyond its limits and the muscle tissue becomes torn.
What can you do to prevent a Calf Strain
Diet can have an affect on muscle injuries. If a tennis player's diet is high in carbohydrate in the 48 hours before a match there will be an adequate supply of the energy that is necessary for muscle contractions.
However, if the muscles become short of fuel, fatigue can set in, especially during long matches. This fatigue can predispose a player to injury. Carbohydrate and fluids can be replenished during matches by taking regular sips of a sports drink between games.
What should you do if you suffer a Calf Strain?
The immediate treatment consists of the 'PRICE' protocol: Protection of the injured part from further damage, Rest, Ice, Compression and Elevation. The aim of this protocol is to reduce bleeding within the muscle tissue. Ice therapy in the form of ice pack applications should be continued until the acute pain has settled.
Many people find that a neoprene Calf support provides reassurance and therapeutic heat following a Calf muscle injury.
The rehabilitation after this period involves gradually stretching the muscle to elongate the scar tissue and progressively increasing the muscle strength. Once this has been achieved, the player can begin tennis-specific exercises. To reduce the risk of re-injury, this should be done under the supervision of a Chartered PhysiotherapistA member of the Chartered Society of Physiotherapy, signified by the initials MCSP.','',250)" onmouseout=hideddrivetip() ;>chartered physiotherapist.
http://www.physioroom.com
IMPORTANT SAFETY NOTICEThe articles on this web site are provided for general information only and should not be used as a basis for diagnosis or treatment. All exercises and information featured on this web site should only be practised under the supervision of a qualified healthcare professional.
The calf muscle group consists of the Gastrocnemius, Soleus and Plantaris muscles, situated at the back of the lower leg. Their function is to pull up on the heel bone and these muscles are most active during the push-off when a tennis player has to move quickly to react to an opponent's shot. A strain occurs when the muscle is forcibly stretched beyond its limits and the muscle tissue becomes torn.
What can you do to prevent a Calf Strain
Diet can have an affect on muscle injuries. If a tennis player's diet is high in carbohydrate in the 48 hours before a match there will be an adequate supply of the energy that is necessary for muscle contractions.
However, if the muscles become short of fuel, fatigue can set in, especially during long matches. This fatigue can predispose a player to injury. Carbohydrate and fluids can be replenished during matches by taking regular sips of a sports drink between games.
What should you do if you suffer a Calf Strain?
The immediate treatment consists of the 'PRICE' protocol: Protection of the injured part from further damage, Rest, Ice, Compression and Elevation. The aim of this protocol is to reduce bleeding within the muscle tissue. Ice therapy in the form of ice pack applications should be continued until the acute pain has settled.
Many people find that a neoprene Calf support provides reassurance and therapeutic heat following a Calf muscle injury.
The rehabilitation after this period involves gradually stretching the muscle to elongate the scar tissue and progressively increasing the muscle strength. Once this has been achieved, the player can begin tennis-specific exercises. To reduce the risk of re-injury, this should be done under the supervision of a Chartered PhysiotherapistA member of the Chartered Society of Physiotherapy, signified by the initials MCSP.','',250)" onmouseout=hideddrivetip() ;>chartered physiotherapist.
http://www.physioroom.com
IMPORTANT SAFETY NOTICEThe articles on this web site are provided for general information only and should not be used as a basis for diagnosis or treatment. All exercises and information featured on this web site should only be practised under the supervision of a qualified healthcare professional.
Shoulder Pain
What is Shoulder Pain?
Shoulder pain can occur in tennis players because there are repeated stresses during tennis strokes, particularly the serve. There are several sources of shoulder pain in tennis players, but one of the most common causes is Shoulder Bursitis. Bursitis is inflammation of a sac of fluid called a Bursa.
In the shoulder frequent overuse of the Rotator Cuff muscles (a group of small muscles, situated close to the ball-and-socket joint of the shoulder, that provide stability to the ball and socket) can cause the Bursa to get ‘impinged' between the muscles and the bony prominence of the shoulder, leading to inflammation. This causes pain whenever the arm is raised.
What can you do to prevent Shoulder Bursitis?
For tennis players attention must be paid to flexibility, strength and endurance of the shoulder muscles. Shoulder stabilisation exercises under the supervision of a Chartered PhysiotherapistA member of the Chartered Society of Physiotherapy, signified by the initials MCSP.','',250)" onmouseout=hideddrivetip() ;>chartered physiotherapist can also help prevent impingement.
In addition, any increases in the amount of training or competition must be gradual so as not to overload the shoulder. In particular, repetitions of the service action should be increased gradually to allow the body to adapt to increased workload.
What should you do if you suffer Shoulder Bursitis?
The first aim of treatment is to reduce the amount of inflammation through ice therapy (never apply ice directly to the skin) and anti-inflammatory medication prescribed by a doctor. The Shoulder Cryo/Cuff is the most effective method of ice therapy treatment at home. It is easy to use and stays cold for 6 - 8 hours. Alternatively, a reusable cold pack can be used with a wrap that fixes the cold pack in place. If kept in the freezer this can be used again and again. If you don't have access to a freezer where you play tennis, then Instant Cold Packs provide a quick disposable method of ice therapy.
Once the inflammation and pain has settled, exercises to regain full movement can begin, followed by a carefully graded strengthening and stabilising programme.
http://www.physioroom.com
IMPORTANT SAFETY NOTICEThe articles on this web site are provided for general information only and should not be used as a basis for diagnosis or treatment. All exercises and information featured on this web site should only be practised under the supervision of a qualified healthcare professional.
Shoulder pain can occur in tennis players because there are repeated stresses during tennis strokes, particularly the serve. There are several sources of shoulder pain in tennis players, but one of the most common causes is Shoulder Bursitis. Bursitis is inflammation of a sac of fluid called a Bursa.
In the shoulder frequent overuse of the Rotator Cuff muscles (a group of small muscles, situated close to the ball-and-socket joint of the shoulder, that provide stability to the ball and socket) can cause the Bursa to get ‘impinged' between the muscles and the bony prominence of the shoulder, leading to inflammation. This causes pain whenever the arm is raised.
What can you do to prevent Shoulder Bursitis?
For tennis players attention must be paid to flexibility, strength and endurance of the shoulder muscles. Shoulder stabilisation exercises under the supervision of a Chartered PhysiotherapistA member of the Chartered Society of Physiotherapy, signified by the initials MCSP.','',250)" onmouseout=hideddrivetip() ;>chartered physiotherapist can also help prevent impingement.
In addition, any increases in the amount of training or competition must be gradual so as not to overload the shoulder. In particular, repetitions of the service action should be increased gradually to allow the body to adapt to increased workload.
What should you do if you suffer Shoulder Bursitis?
The first aim of treatment is to reduce the amount of inflammation through ice therapy (never apply ice directly to the skin) and anti-inflammatory medication prescribed by a doctor. The Shoulder Cryo/Cuff is the most effective method of ice therapy treatment at home. It is easy to use and stays cold for 6 - 8 hours. Alternatively, a reusable cold pack can be used with a wrap that fixes the cold pack in place. If kept in the freezer this can be used again and again. If you don't have access to a freezer where you play tennis, then Instant Cold Packs provide a quick disposable method of ice therapy.
Once the inflammation and pain has settled, exercises to regain full movement can begin, followed by a carefully graded strengthening and stabilising programme.
http://www.physioroom.com
IMPORTANT SAFETY NOTICEThe articles on this web site are provided for general information only and should not be used as a basis for diagnosis or treatment. All exercises and information featured on this web site should only be practised under the supervision of a qualified healthcare professional.
Sprained Ankle
What is a Sprained Ankle?
Sprained ankles are relatively common in tennis players. Roger Federer, Andy Roddick and Andrew Murray have all suffered sprained ankles. The sudden sideways movements that are required during tennis can cause the ankle to twist, particularly if the surface is slippery or the player is fatigued.
A twisted ankle causes damage to ligaments and other soft tissues around the ankle. This is called a Sprained Ankle. The damage causes bleeding within the tissues, which produces a swollen ankle that can be extremely painful.
What can you do to prevent Sprained Ankles?
Applying an ankle brace to the ankle can help to reduce the risk of ankle sprains and it's a strategy that is employed by tennis pros such as Andrew Murray and Roger Federer.
Previous research has shown the injury incidence in people with taped ankles was 4.9 ankle sprains per 1000 participant matches, compared with 2.6 ankle sprains per 1000 participant matches in students wearing ankle braces. This compared with 32.8 ankle sprains per 1000 participant matches in subjects that had no taping or bracing.
What should you do if you suffer a Sprained Ankle?
In the first few days following an ankle sprain it is important to follow the PRICE protocol - protection, rest, ice, compression and elevation (never apply ice directly to the skin). An Ankle Cryo/Cuff is the most effective method of providing ice therapy and is the professional's choice. A Cryo/Cuff is ideal for home use as it is the safest and most effective method of ice therapy. It can provide continuous ice cold water and compression for 6 hours and significantly reduce ankle pain and swelling. Alternatively if you have to apply ice at home, the use of an Ice Bag is recommended. This is a safe method of ice application to avoid the risk of an ice burn.
Rehabilitation with a Chartered PhysiotherapistA member of the Chartered Society of Physiotherapy, signified by the initials MCSP.','',250)" onmouseout=hideddrivetip() ;>chartered physiotherapist significantly improves the level of ankle function. Wobble board training in the later rehab stage is designed to assist the re-education of the ProprioceptiveRelating to the system by which nerve receptors in skin, muscle, ligament and joint tissue relay information to the brain about body position sense, where this information is quickly processed and movement strategies are formulated and executed using nerve signals to muscles.','',250)" onmouseout=hideddrivetip() ;>proprioceptive system. Previous research has suggested that patients with ankle instability who underwent wobble board training experienced significantly fewer recurrent sprains during a follow-up period than those who did not follow the training programme.
http://www.physioroom.com
IMPORTANT SAFETY NOTICE The articles on this web site are provided for general information only and should not be used as a basis for diagnosis or treatment. All exercises and information featured on this web site should only be practised under the supervision of a qualified healthcare professional.
Sprained ankles are relatively common in tennis players. Roger Federer, Andy Roddick and Andrew Murray have all suffered sprained ankles. The sudden sideways movements that are required during tennis can cause the ankle to twist, particularly if the surface is slippery or the player is fatigued.
A twisted ankle causes damage to ligaments and other soft tissues around the ankle. This is called a Sprained Ankle. The damage causes bleeding within the tissues, which produces a swollen ankle that can be extremely painful.
What can you do to prevent Sprained Ankles?
Applying an ankle brace to the ankle can help to reduce the risk of ankle sprains and it's a strategy that is employed by tennis pros such as Andrew Murray and Roger Federer.
Previous research has shown the injury incidence in people with taped ankles was 4.9 ankle sprains per 1000 participant matches, compared with 2.6 ankle sprains per 1000 participant matches in students wearing ankle braces. This compared with 32.8 ankle sprains per 1000 participant matches in subjects that had no taping or bracing.
What should you do if you suffer a Sprained Ankle?
In the first few days following an ankle sprain it is important to follow the PRICE protocol - protection, rest, ice, compression and elevation (never apply ice directly to the skin). An Ankle Cryo/Cuff is the most effective method of providing ice therapy and is the professional's choice. A Cryo/Cuff is ideal for home use as it is the safest and most effective method of ice therapy. It can provide continuous ice cold water and compression for 6 hours and significantly reduce ankle pain and swelling. Alternatively if you have to apply ice at home, the use of an Ice Bag is recommended. This is a safe method of ice application to avoid the risk of an ice burn.
Rehabilitation with a Chartered PhysiotherapistA member of the Chartered Society of Physiotherapy, signified by the initials MCSP.','',250)" onmouseout=hideddrivetip() ;>chartered physiotherapist significantly improves the level of ankle function. Wobble board training in the later rehab stage is designed to assist the re-education of the ProprioceptiveRelating to the system by which nerve receptors in skin, muscle, ligament and joint tissue relay information to the brain about body position sense, where this information is quickly processed and movement strategies are formulated and executed using nerve signals to muscles.','',250)" onmouseout=hideddrivetip() ;>proprioceptive system. Previous research has suggested that patients with ankle instability who underwent wobble board training experienced significantly fewer recurrent sprains during a follow-up period than those who did not follow the training programme.
http://www.physioroom.com
IMPORTANT SAFETY NOTICE The articles on this web site are provided for general information only and should not be used as a basis for diagnosis or treatment. All exercises and information featured on this web site should only be practised under the supervision of a qualified healthcare professional.
Introduction
The rivalry of today's elite tennis players, such as Rafael Nadal and Roger Federer has propelled the popularity of tennis to an unprecedented level. However, even elite tennis players suffer from injuries and these injuries can also affect recreational players. By understanding more about common tennis injuries you can learn that there are steps you can take to prevent them. This guide is designed to help you stay injury free.
Research evidence has shown that there are around 54 injuries per 1000 tennis matches played, which is about half the number of injuries that occur during the same number of soccer matches. There is also less risk of injury during tennis compared with individual sports such as running and golf. The injury risk during tennis can be further reduced if you understand some of the most common injuries that occur in tennis and have a strategy to avoid tennis injury.
Research evidence has shown that there are around 54 injuries per 1000 tennis matches played, which is about half the number of injuries that occur during the same number of soccer matches. There is also less risk of injury during tennis compared with individual sports such as running and golf. The injury risk during tennis can be further reduced if you understand some of the most common injuries that occur in tennis and have a strategy to avoid tennis injury.
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