Tennis isn’t just a mentally challenging game. It’s a game that requires a significant amount of joint movement of the shoulder and elbow. This repetitive process can quickly lead to aches and pains, especially if you’re an explosive player. Knees and hips can also be strained due to the fast movements and quick switches of position that take place throughout the game.As enjoyable as a match can be, it’s important to pay close attention to the injury warning signs your body’s giving you. The good news is physical therapy can help you overcome many of these challenges.
How to Prevent a Tennis Injury
Prevention is always easier than trying to fix an injury, but it’s not always simple to do. Consider these tips for preventing tennis injuries:
- Build proper skill and movement. With proper form, you reduce the risk of developing painful injuries in the first place.
- Exercise the right muscles. Building an overall toned body with strong muscles, especially for problem areas, reduces the risk of injury.
- Always stretch. It’s essential for even a short workout or set. Engage in light tennis movements, such as side-to-side movements, and serves to get muscles limber.
It can help to work with a physical therapist for a prevention-focused plan as well. You don’t have to wait until there is a problem to seek out help.
Five of the Most Common Tennis Injuries
The following are some of the most common tennis injuries suffered. If you’re feeling pain and discomfort in these areas, seek out help.
1. Tennis Elbow
Tennis elbow is pain located on the outer portion of the elbow, though pain in the inner elbow is also possible. This stems from chronic inflammation of the tendons in that area. Resting is necessary, especially if you are overusing the area. These tendons can cause pain that runs into the forearm and your hand. Pain here will worsen over time if you don’t rest it and improve the strength of the surrounding muscle groups.
2. Ankle Sprains
The jumping and fast movements of tennis can easily lead to ankle injuries, with sprains being the most common. Wearing padded socks and proper shoes for the game can reduce some of this risk. If you feel pain that’s limiting your movement, that could indicate a torn ligament requiring more advanced care from a physical therapist.
3. Wrist Injuries
The movement of the wrist during the game of tennis can make or break a player’s success. The tendons in this area are highly prone to inflammation. This comes from swinging the racket excessively. Pain typically develops on the side of the wrist but can also develop in the palm. Wrist tendonitis is potentially preventable with improved technique and using the right racket for you (one that is too heavy can cause pain). Just getting your grip right can help to reduce some of this discomfort.
4. Rotator Cuff Tendonitis
The rotator cuff is one of the most complicated areas of the shoulder, and injuries here are very common. The tendons and muscles that make up the “cuff” that holds your shoulder in place and gives it movement can become damaged in the game of tennis. Some develop over time due to overuse. Others can be brought on by a forceful pull. Stretching and building strength in these areas is an important way to reduce injury risk. If you do have pain, rest can offer some help, though working with a physical therapist can be critical.
5. Jumper’s Knee
If you’re a good tennis player, you’re “off the ground” often. Every jump creates tension and pressure on the knee joint, and that can lead to incredible discomfort overall. The tiny tears in the tendons that hold the kneecap in place are particularly worrisome. Prevention includes avoiding overexertion, wearing proper shoes, and warming up.
Treatment Options for Tennis Injuries
Specialized treatment for the specific type of injury you have is beneficial. You have a few specific steps you can take at home. How do you treat tennis elbow or knee pain? Follow these tips.
Rest
Inflammation reduces naturally over time if the area is given enough time to rest and recover. This means avoiding playing the game or moving that area as much as possible. If the pain does not improve, you may have torn a tendon rather than just caused injury to it. If your tendon is torn, that may require more advanced care.
Ice and Compression
Most tennis injuries improve when you reduce the inflammation, which can be done with the application of cold temperatures, such as with an ice pack and compression around the area. Give your body time to heal. If this is a new injury, use the ice and compression process for a few hours after the initial injury. Then, give it some rest. If you cannot walk or use the area, you need more advanced care.
Physical Therapy
When you have a sports injury, physical therapy can help in numerous ways:
- It teaches your body to use the muscle in the proper manner, reducing the risk of further injury.
- Physical therapy builds muscle strength in related areas to help support proper movement and reduce injury risk.
- Working to teach your muscles to work properly again and build up their function and strength through physical therapy can help you heal faster. For example, as you’re healing, your physical therapist can work on the area to build strength and flexibility.
Seeking out the help of a physical therapist as a prevention strategy can also help. Whether you’re in an offseason or just revving up your skills, consider booking an appointment for PT now.
Call Rock Valley PT to Treat Your Tennis Injuries
Rock Valley PT can provide you with exceptional support in both treatment of an injury and prevention strategies. Just as hard as you play the game, you need a team that can help keep your body working at its best. Contact us now to request an appointment.