Ace Your Tennis Game: Advice from Kibworth Osteopaths
Tennis is a popular, exciting sport offering many physical and social benefits, but it’s not without risks. At Kibworth Osteopaths, we often see how tennis impacts the body, primarily through overuse injuries or strains.
The most common tennis injury, ‘tennis elbow,’ causes forearm pain due to repetitive strain. But it’s not alone; shoulder issues, lower back pain, and calf strains frequently occur too.
The rapid movements and repetitive rotation of tennis place significant demands on the lower back, which does not naturally favour twisting.
To protect your back, try incorporating gentle spinal rotation exercises into your warm-up routine. These exercises help prepare muscles for these challenging movements.
Spinal flexibility is vital, supporting your serve (extension), side bends, and forward movements on court.
Begin your warm-up gently, rallying lightly close to the net, then progressively move back. This gradual increase in intensity allows muscles and joints to warm properly, significantly reducing injury risk. Fitness and flexibility are essential in tennis. If your body isn’t accustomed to sudden impacts or the game’s physical demands, injury likelihood increases.
To build tennis-specific strength and resilience, work on court-based exercises alongside your regular game practice. This structured approach prepares your body far better than simply hitting balls repeatedly and hoping injuries won’t happen. Flexibility is just as crucial. A daily stretching routine – tennis day or not – helps maintain healthy muscle length, boosts performance, and decreases injury risks. Incorporate stretching into your daily habits, making your body more resilient and comfortable on court.
Remember these key tips for safer, more enjoyable tennis:
- Appropriate Clothing: Suitable clothing ensures comfort, enabling free and effective movement on the court.
- Correct Footwear: Choose tennis shoes appropriate for your playing surface. Good footwear significantly reduces the risk of ankle or foot injuries.
- The Right Racket: Ensure your racket is suited to your size, strength, and style. Incorrect racket grip size can predispose you to wrist, forearm, or elbow pain.
- Proper Warm-Up and Cool-Down: Always warm up before and stretch down after play. Specific routines are available, such as our ‘KOPI Top to Toe Warm Up Routine’ and stretch-down videos online.
Most importantly, never ignore pain. Pain or discomfort signals the body’s need for help.
Early professional advice and appropriate interventions can dramatically improve outcomes and speed recovery. Above all, enjoy your tennis. It is excellent exercise for both body and mind and has wonderful social benefits.
Use the QR code above to view my free Tennis Stretch Routine on YouTube.
For more on how osteopathy can help, visit www.kibworthosteopaths.co.uk or call 07761664325
Emily Coombes, Registered Osteopath (7416).
Kibworth On Call crew member: Andy Smith
