Articles - 'Tis the tennis season

‘Tis the tennis season…

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.

Common tennis injuries

  • Tennis elbow – sharp pain on the outside of the elbow on gripping movements
  • Shoulder impingement – shoulder tendon strain
  • 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

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 strengthenin
  • 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
  • Then knock up well

Cool down

Why?

  • It will get rid of waste products such as lactic acid
  • It will circulate blood and oxygen and lower your heart rate to bring things back to normal
  • It will reduce muscle soreness

If you do get injured – what should you do?

How bad is it?

Head injury/concussion, suspected spinal injuries and fractures, rapid swelling, profuse bleeding and inability to move or bear weight through the injured limb should be seen urgently at A & E.

For all other injuries apply the ‘PRICE’ principles as below and see a physiotherapist or your GP as soon as possible for correct treatment and advice.

‘PRICE’ – first 48 – 72 hours

  • Protection
  • Rest
  • Ice
  • Compression
  • Elevation

Protection

May be applied by bandaging, taping, slings and splints – allow for any swelling. Crutches may be needed to protect the leg from weight-bearing if necessary.

Rest

Total rest is rarely required but stop doing any activity that will stress the injured tissue and avoid painful movements. As above, slings, bandages and crutches etc may be used to rest the injured part.

Ice

Apply an ice pack or crushed ice to the part but always through a damp towel. Leave the pack in place for 20-30 minutes but check the skin to avoid an ice burn and take the pack off if the area goes completely numb. It’s best to apply a fresh ice pack every two hours in the early stages if possible.

Compression

Apply bandaging or Tubigrip® to help to control the swelling - but not too tight! Check fingers and toes for circulation.

Elevation

Helps to limit bleeding and to encourage drainage of swelling. Raise the part above the heart!