Even tennis greats like Serena Williams and Roger Federer have suffered injuries from playing the popular racket game at the highest competitive level. Tennis injuries also affect many non-competitive players and usually result from improper technique as well as insufficient training in the sport. Tennis elbow and a variety of aches and pains occurring at the wrist, shoulder and feet are bound to happen, but there are methods for healing faster from these common injuries.
The American Orthopaedic Society for Sports Medicine recommends these sports injury tips:
1. Tennis Elbow: For those who have suffered from tennis elbow, it garners quite the ouch factor. The experts say that warming-up exercises can help prevent the muscles around the elbow to the wrist from over-extending. A better racket grip technique can also help avoid the injury. Tennis elbow requires rest, icing and ibuprofen to reduce swelling and pain and possibly a counterforce brace.
2. Shoulder Injuries: When playing tennis and making a serve, the rotator cuff muscles are in action. Inflamed bursa or tendons can hurt quite a bit and can even affect one's sleep as they lay in bed. Using an exercise band a few times a week can strengthen the rotator cuff and diminish the pain. Icing and ibuprofen are also helpful.
3. Ankle Sprain: Rolling onto the lateral side of the foot can cause this kind of injury, according to Brigham Health Hub. Tennis is a fast game with lots of foot movement often changing direction. Improper sneakers can sometimes be to blame for the tennis injury because the footwear lacks firm support. A physician will recommend icing, plenty of rest and compression to reduce swelling and support the ligaments and joints as they heal. To avoid getting an ankle sprain, experts advise putting on stabilizing ankle braces to play tennis.
4. Muscle Strains: Tennis requires being fast on the feet in pivoting, sprinting, pounding and stopping. Often, muscle strains catch players off-guard. All it takes is a fast movement this way or that, and the muscle is extended to capacity. Trainers recommend proper stretching exercises for the arms and legs be performed before playing tennis to avoid the injury. Rest, icing, a compression bandage and elevation are advised for a couple of days.
