How to Prevent Tennis Injuries

The game of tennis is a lot of fun. We can experience it as a leisure and recreational hobby or as a game of friendly competition. We can play singles which means participating with another partner. Two couples may play against each other. This teamwork is identified as doubles.  

Most people enjoy a game having no injuries. This is excellent. There are prevention activities. 

Twelve Tips of Prevention:

1. Warm up with active exercises. These exercises are similar to body movements around the court. Perform these motions for 20 or 30 seconds.

• The head may be moved up and down and from side to side.
• Arm circles are worked forward and backwards.
• Quick walking steps, side steps, skipping, and running.
• Jog in place, regular and with high leg lifts. Pull legs with arms for an extra stretch. 
• Forward lunges

2. Strength building exercises for more advanced or professional players. Tennis or personal fitness coaches are available.

3. Body alignment. Correct posture is essential in any sport. Work with correct alignment when striking the ball. The ball is hit from an upward reach, avoid forward overstretching when serving or hitting the ball. 

4. Correct instruction from a tennis coach or tennis instructor to observe body alignment and use these good techniques.

5. Wear footwear that fits. Purchase shoes designed to play on grass, clay, concrete, or artificial turf. 

6. Wear wrist, ankle, and knee guards to avoid injuries to these weak areas. These simple supports are an asset. 

7. Wear headband and sunglasses to keep perspiration, hair, and sunrays away from eyes. A clear vision is necessary to see the ball. 

8. Play at your level of abilities. Do not perform Clowning, showing off, and attempting advanced techniques without practice or guidance will cause injuries. 

9. Whether you are participating for fun or for competition take a break. Your mind may wish to keep playing, but the body requires rest. 

10. Play during pleasant weather. The worst time of the year is during summer temperatures of ninety degrees and more. Never play between the hours of 2:00 and 4:00 p.m. The sun is at its greatest heat intensity and will cause skin damage. The best temperature range to play is between 50 and 80 degrees. 

11. Use a safe court. Most courts are in good condition. However; walk the court searching for any items that could cause tripping or other troubles. 

12. Know how to play on different courts and wear correct shoe type for that surface.

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