Reabilitation And Injury Prevention

Some of the factors that can increase the risk of injury include:

• Incorrect technique – using the correct serving and stroke action is important to prevent injury, particularly to the elbow and wrist. An incorrect swinging action can be caused by the player relying only on the arm to hit the ball, rather than the body’s full strength. The greatest amount of power in tennis can be generated through correct timing of the ball, combined with strength and coordinated rotation of the legs, hips and trunk.
• Failure to warm up and cool down – warming up and cooling down is extremely important to reduce the risk of muscle and joint injuries. Warming up will not only help avoid injury but will also improve performance.
  Time spent playing – overexertion is one of the most common causes of injury in tennis. Your body needs rest and recovery between training and matches. If you don’t allow your body sufficient time to rest and recover, you may not receive the total benefits of your game. You’ll also have an increased risk of overuse injury.
• Previous injury – a previous injury can lead to similar injuries in future, particularly if you haven’t taken enough time to properly recover.

Before you take up tennis, keep these suggestions in mind:

• See your doctor for a check-up if you have a medical condition, are overweight, are over 40 years of age or haven’t participated in regular physical activity for a long period of time.
• Take lessons from a qualified coach to develop adequate skills and technique.
• Warm up and stretch before you play to improve joint range of motion, promote elasticity of tendons and ligaments, and prevent muscular strain. Good preparation is important.
• Cool down after play to help with your recovery.
• Be Sunsmart. Always wear a t-shirt and hat, and use 30+ sunscreen on exposed skin.
• Drink water before, during and after activity to keep hydrated.

Clubs should have a well-stocked first aid kit, a supply of ice packs, an accessible telephone and emergency contact numbers on display. If you’ve been injured, you should:

• Stop playing immediately to prevent further damage. Playing through the pain will only make your injury worse.
• Seek prompt first aid or medical treatment for any injury. This is important for all injured players, regardless of how severe the injury is.
• Get expert advice on appropriate taping or bracing and rehabilitation if you have repeated injuries.
• Don’t resume play until you have completely recovered from the injury.