What to Do When You Get Hurt

Tennis is an extremely physical sport requiring eye-hand coordination, flexibility, endurance, and start-stop movement and running. So, no matter who you are, at some point, you will sustain an injury of some kind during your tennis playing days. Most players play with small niggles which do not prevent them from playing. There are two most common types of injuries in tennis - overuse injuries from stress on muscles, joints, and soft tissue (tendonitis of the elbow or tennis elbow; tendonitis of the wrist, shoulder, Achilles tendon, IT Band; bursitis, etc.), and more traumatic injuries from sudden impact or force (torn rotator cuff, ankle sprains, calf strains, Achilles tendon ruptures, hamstring pulls, muscle sprains, stress fractures, etc.).

The best way to avoid injury is to cross-train and do conditioning exercises. Other sensible recommendations are to get proper rest, warm up thoroughly before you start to play, wear the right tennis shoes, make sure to use the right racquet for your type of play, use good technique, stay hydrated, give yourself adequate recovery time.

Recently, I managed to hurt my shoulder while playing tennis. I went to see a therapist soon after, which was key to not further aggravating the problem. Good results for recovery starts with seeking professional help quickly, and also being diligent about following the exercise program that is prescribed. Once you leave the office it is up to you to do the rehab exercises and introduce some new habits into your routine. For me, that meant the use of light weights to improve my shoulder strength and becoming acquainted with a foam roller to work out tight muscles (like a good stretch). The recovery started slowly but I can now say that I can feel the results of being disciplined.

The real trick to any rehab is to be rigorous about sustaining the program even after you are completely healed. This will enable you to maintain strength and flexibility, which in turn, prevents the likelihood of suffering a recurrence of the same injury. Most recreational tennis players take action after the fact but we should all remember that prevention is key. I am looking forward to 2011 and will try to maintain my new-found routine and stay injury free. I wish all of you a happy and healthy (and injury free) New Year!

Come by and say hi!