Tennis Injuries

Below is a list of the most likely tennis injuries. This knowledge will better focus your training efforts to strengthen and lengthen the joints, muscles, tendons, ligaments, and fascia most stressed.

• Tennis Elbow
  
• Lower Back Strains, Subluxations and Disc Problems
  
• Muscles of the Butt and Hip (flexors, adductors, and abductors)
  
• Rotator Cuff
  
• Torn Cartilage and Meniscus
  
• Tendonitis of the Knees
  
• Twisted/Strained Ankle Ligaments

Tennis Elbow -Lateral Epicondylitis-

This form of tendinitis is an injury that commonly occurs in those who play tennis or other racquet sports or who perform significant amounts of wrist flexion and extension in jobs. Carpenters, roofers, painters, and mechanics frequently suffer from this malady.

Tennis players who hit the ball late, who frequently "frame" the ball, or whose forearm muscles are weak, and who are over 40 appear most susceptible. The force of the ball hitting the racquet is greater than the strength of the muscles (particularly on "mishits") telescoping huge amounts of force into the tendon acting as a backup to the overworked muscle. The muscle strains eventually can cause small tears in the tendon. Scar tissue forms as the tears begin to heal. As they start to heal, more tears occur. Overuse eventually will cause weakness and inflexibility in the muscles of the forearm specifically the wrist extensors.

Symptoms include pain and tenderness over the lateral aspect of the elbow and often times in the muscles on the top part of the forearm. Pain in experienced mostly in hitting a backhand stroke in tennis or with gripping and resisted movements at the wrist. Frequent contributors to tendonitis in tennis player include the following:

• Overly large grip sizes
• Overly tight string tension
• Attempting to generate all force from the wrist and forehand rather than proper stoke production involving the whole body, with legs flexed, full hip rotation into the ball and weight transfer into the forward leg.
• Hitting the ball late
• Not transferring body weight forward as ball contact is made
  

Talk to your local tennis pro about correcting some of your shot-making techniques that may be making you most vulnerable to these injuries, including rotator cuff problems, discussed in the shoulder section.

Best Methods of Risk Avoidance For These Sports

• Stretching of all muscles at least once a day. Hold stretch at least ten seconds and breath into the stretch to discomfort, not pain.
• Proper Hydration. At least 60 ounces of water a day. More if involved in intense exercise in tropical heat.
• Strengthening of protaganonists and antagonists. (Exercise the quads, but exercise the hamstrings, as well.) Use light weights between 12 and 25 repetitions per set and 3 to 4 sets per exercise. Stretch flexed or extended muscles between sets.