By Matthew Michelles
Tennis has always been a very popular sport in the United States. The number of tennis players in the US is estimated to be around 30 million, by the USTA. New Jersey itself is an excellent example of tennis’ popularity, where the game has been a mainstay in high school sports. The NJSIAA organises tournaments both for men and women with hundreds of participants taking part every year. Apart from the competitions amateurs also enjoy the sport in clubs or private courts. Tennis is an excellent sport if you want to burn off calories. It has numerous health benefits which makes it a favourite among fitness enthusiast. But the risk of getting a serious injury is also too high in tennis even though it’s a non-contact sport. In tennis players run the risk of injuries as severe as ligament tear and ankle sprains.
The injuries can be avoided though, and you can reap the many health benefits of tennis, by following a few safety measures.
Warm Up and Stretching
It is a known fact that warming up reduces the risk of the most common injuries not just in tennis but in every sport that includes high level activity. Studies have also found that warming up and stretching before games aides in preventing arthritis, and strengthens your cardiovascular system.
Top players also stress on the importance of pre and post-game routine. Recently Novak Djokovic claimed that Roger Federer does not get injured very often because he takes excellent care of his body.
Before games you can start with jogging slowly, this will increase the body temperature and blood flow. Once this is done move on to stretching your body so that tension is released from major muscles of legs, arms and back. This way your muscles will function at an optimum level.
Choosing the right Racket
Tennis rackets come in different sizes. Players need to be vigilant when they buy their rackets. A slightly uncomfortable racket may lead to injuries of the wrist, elbows or even worse, shoulders. The tension of the strings also has an impact on your body so choose the racket with optimum amount of tension. It is best to consult a dealer or a tennis instructor to find out the best racket for you.
Improving your technique
‘Tennis elbow’ is the most common injury in the sport. This injury is not immediate; it is classified as a repetitive strain injury and the symptoms are felt gradually over a period of time. A condition develops where the outer part of your elbow becomes tender and a lot of pain is caused. The movement which is most responsible for this injury is the back hand. But it is caused only when your technique is improper.
There are studies showing a direct relation between the competitive level and the incidence of injuries. Remember this injury is caused by repetition so if you practice daily then you must make it a case to take extra care of the overall fitness of your arm. That includes strengthening your fore arm, the upper arm, the shoulder and the traps (upper back).