Tennis can be defined as a sport that involves two or four players, half of the total number of players on each side of the court, each having a racket and striking the ball, the tennis ball, over a stretched net.
By now you know that playing tennis can contain a lot of unplanned and sudden movements along your side of the court to strike the ball to the other side using a tennis racket. When one tennis player plays again the game is called and when there is a group of two, it is the doubles.
Tennis players need to be in healthy physical condition when they play a game as tennis games can involve sudden jumps and arm stretches as well as leg stretches, knee bends and wrist actions when they move across the court to not let the ball touch the ground.
Tennis Player Rehabilitation
The tennis elbow is one of the most common tennis injuries. Other injuries that you will have to suffer from when you play tennis are tennis knees, stress fractures, ankle sprains, and rotator cuff tears. You can also have extreme pain in various body joints and muscles as a result of sudden movements or repetitive stress applied to certain body parts.
Tennis players must undergo relative rest when they suffer from an injury. They have to take proper rest and should only return after completely healing from the injury. Otherwise, further strain on a partially healed injury can only add to the injury.
Tennis rehabilitation is the period that a tennis player undergoes rest and it decides the time within which the player will be able to return to the tennis court in top health.
Tennis Rehab Exercises
Tennis player rehabilitation will consist of exercises that will initially focus on general health and gradually shift the focus to sports-specific exercises, that is tennis-specific exercises.
Common Tennis Player Rehabilitation Exercises
You have to start the exercise session with gentle movement and then gradually get up to speed and do the second level of strength training. The common exercises are:
- Stretching exercises
- Exercises that increase grip
- Arm exercises to increase flexibility
- Shoulder exercises that improve strength
- Neck exercises
- Leg exercises that improve balance and resist pressure
Tennis Elbow Rehab Exercises
The common tennis elbow rehab exercises are:
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Clench fist
Keep the forearm on an even surface, hold a small sponge ball in the palm, squeeze the ball, and release. Repeat.
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Extend wrist
Fix the elbow on the knee, palm downwards, extend the wrist, and curl it towards the body. Can use weight. Repeat.
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Flex wrist
Fix the elbow on the knee, palm upward, flex the wrist, and curl it towards the body. Can use a dumbbell. Repeat.
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Supination
This exercise is for the supinator muscle in the forearm. Keep the elbow fixed and rotate the palm upwards. Repeat.
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Twist a towel
Sit on an even surface, relax your shoulders, and hold a towel, the end of the towel in each of the hands.
Twist the two ends of the towel in opposite directions just like how you wring. Repeat.
Tennis Shoulder Rehab Exercises
The common tennis shoulder rehab exercises are:
- Internal rotation
- External rotation
- Rotator cuff stretch
- Sleeper stretch
- Elastic resistance
- Wall walking with the band
Physical Therapy Exercises For Tennis Players
The common tennis physical therapy exercises are:
- Backstretch
- Neck Stretch
- Cross-body shoulder stretch
- Thoracic mobility
- Side Shuffles
- Squat
- Pushups
- Dips
- Pull-ups
- Rows
Tennis Player Recovery And Challenges
The tennis players when they undergo an injury are required to complete the relative rest period and return to the court only after that. During this time the basic things that you can take care of are:
- Hydration
- Nutritious diet plan
- Sound sleep
These might be simple but they can be the most challenging factors. Also when you are on full-time rest, that might not be something you are used to. Therefore, you will have ot more patient and accept the rest period. Also, you will have to mentally prepare to face this.
You should be careful to be well-hydrated, eat a proper and balanced diet, and get enough sleep.
When you are suffering from a wrist injury you can try exercises to strengthen your neck and your legs. If you are suffering from a leg injury then you strengthen your arms, wrist, and neck.
You can work flexibility, coordination, and agility during this time. Well, keep in mind that you are under rest and therefore you are not to exercise at the top of your capacity.
The Bottom Line
Tennis players are prone to injuries and just like how we talk about when it comes to any sports injury, you have to rest well. However, the key art of all injuries is the right diagnosis at the right time.
If you feel pain in your wrist or arms or legs, or if you are no longer able to move it the way you used to, then you have to consult a doctor to know what exactly is going on and get proper medical assistance. During your rest be patient and accept that you will have to stay off the court for a while.
FAQs
1. What injury is most common in tennis?
Tennis elbow is one of the most common injuries that can happen to any tennis player. The other common tennis injuries are ankle sprain, stress fractures, patellar tendonitis, and wrist injuries.
2. Are back injuries common in tennis?
Back pain is one of the common conditions that almost all tennis players suffer from. When this pain exists for long periods, it causes further health issues in the back.
3. What is a common foot injury from tennis?
A common foot injury in tennis is heel pain and associated stress fractures. Tennis toe is also common in which a pool of blood will be formed under the toenail due to repetitive pressure on this part
4. How do I protect my knees in tennis?
You can do hamstring stretches and standing quad stretches when you train for the game. And also before starting to play tennis. These stretches can be a part of the warmup routine.
5. How long does a tennis knee last?
Tennis knee is when the tendon that attaches the shinbone and the kneecap over overstretches or tears causing injury and pain. If the tennis knee that you suffer from is minor, that is when diagnosed at the right time, it can be helped within a few days, but if the case is severe you will have to rest for around ten weeks.
