Tennis enthusiasts are well into their stride by now but there is always another wave of enthusiasm as Wimbledon arrives. Injuries can sadly happen with this sudden burst of activity and the following tips will help you to avoid sitting on the sidelines.

Prevention of Tennis Injuries

Tennis injuries can be prevented by selecting the right equipment, warming up and cooling down properly, stretching before and after playing, eating properly and conditioning or strengthening yourself to play the game.

Equipment

• Get good advice on the right racquet for you to reduce vibration and shock through the arm
• Shoes should have a supportive heel counter (the rear ‘cup’ of the shoe) and cushioning insoles, thick rubber soles, especially under the toes, with a reinforced mid foot and a wide enough toe area

Training

• Do general all round conditioning, aerobic training and muscle strengthening
• Don’t over train – give your body time to recover and to strengthen between sessions
• Get enough sleep!

Eat and Drink Well

• Drink lots of water to keep the blood flowing well through muscles
• Eat protein to build your muscles and carbohydrate to refuel
• A good balanced diet should see you through but sometimes extra vitamins are needed

Warm up

Why?

• Muscles work better when they’re warmer
• You’ll increase the blood and oxygen supply to your muscles
• Joints move better with less strain on ligaments and muscles
• Nerve impulses speed up making you faster

How to warm up

• Take about 15 – 20 minutes before you play and start by gently jogging
• Follow that with stretches – especially to the back of the shoulder, triceps and wrist; groin, quads (thigh muscles), hamstrings and calf; and back movements – especially twisting and bending
• See your Physiotherapist for specific exercises

Tennis Elbow – A Common Tennis Injury

Tennis Elbow is the inflammation and degeneration of the common extensor tendon of the forearm that attaches to the outside part (lateral epicondyle) of the humerus bone at the elbow. Tennis elbow is common amongst sports people and manual workers. Generally the symptoms arise from a degenerative process relating to a strength deficit in one of the extensor tendons of the forearm just below where it originates from the elbow. This is most commonly a result of an overuse syndrome related to excessive use of the wrist.

Symptoms include pain associated with wrist and gripping activities on the outside of the upper forearm just below the bend of the elbow and occasionally this pain radiates down the arm toward the wrist. There is difficulty extending the forearm fully (because of inflamed muscles, tendons and ligaments). Pain typically lasts for 6 to 12 weeks and the discomfort can continue for as little as 3 weeks or as long as several years.

If you feel pain directly on the back of your elbow joint, rather than down the outside of your arm, you may have bursitis, which is caused when lubricating sacs in the joint become inflamed.

What Causes Tennis Elbow?

Tennis Elbow is the most common injury in patients seeking medical attention with the complaint of elbow pain. The inflammation in the extensor tendon of the forearm muscles is caused by prolonged gripping such as driving, racket sports or even using a hammer. The inflammation and pain associated with tennis elbow is due to tiny tears in a part of the tendon and in muscle coverings. After the initial injury heals, these areas often tear again, which leads to hemorrhaging and the formation of rough, granulated tissue and calcium deposits within the surrounding tissues. Collagen, a protein, leaks out from around the injured areas, causing inflammation. The resulting pressure can cut off the blood flow and pinch the radial nerve, one of the major nerves controlling muscles in the arm and hand.

Other common tennis injuries

• Jumper’s knee – pain in the tendon that connects the knee cap to the shin bone
• Tennis leg – calf strain
• Pulled hamstring – pulled thigh muscles, groin strain
• Back strain
• Achilles tendon strain or tear
• Shoulder impingement – shoulder tendon strain

At the first sign of injury an appointment should be made with your treating Physiotherapist, Quick effective treatment can often help you to return quickly to sport or work. Most conditions can be treated faster the earlier you begin treatment.