Most Common Tennis Injuries & How to Avoid Them
Tennis is a fantastic sport that offers numerous physical and mental benefits. However, like any physical activity, it comes with the risk of injuries. Understanding the most common tennis injuries and how to prevent them can help you stay on the court and enjoy the game safely.
1. Tennis Elbow
Tennis Elbow (Lateral Epicondylitis) is one of the most well-known tennis injuries. It occurs when the tendons that join the forearm muscles to the outside of the elbow become inflamed due to overuse.
Symptoms:
- Pain on the outside of the elbow
- Pain when lifting or bending the arm
- Pain when gripping small objects
Prevention:
- Improve Technique: Work with a coach to ensure proper form, especially on backhand strokes.
- Strengthen Muscles: Engage in resistance training to build forearm strength.
- Warm-Up: Always warm up before playing to get the blood flowing to your muscles.
- Proper Equipment: Use a lightweight racquet and ensure the grip size is appropriate⁵.
2. Rotator Cuff Injuries
The rotator cuff is a group of muscles and tendons that stabilize the shoulder. Overuse or improper technique can lead to tears or inflammation.
Symptoms:
- Pain and stiffness in the shoulder
- Pain when serving overhead or lifting the arm
Prevention:
- Strength Training: Focus on exercises that strengthen the shoulder muscles.
- Proper Technique: Avoid overuse and ensure correct form during serves and overhead shots.
- Gradual Progression: Increase the intensity of your play gradually to avoid sudden stress on the shoulder⁶.
3. Back Pain and Stress Fractures
Tennis involves a lot of twisting and bending, which can lead to back pain and, in severe cases, stress fractures.
Symptoms:
- Persistent back pain
- Pain that worsens with activity
Prevention:
- Core Strengthening: Engage in exercises that strengthen the core muscles.
- Proper Warm-Up: Stretch and warm up the back muscles before playing.
- Low-Impact Activities: Incorporate activities like swimming or cycling to reduce stress on the back⁶.
4. Knee Injuries
Knee injuries, including jumper’s knee (patellar tendinitis) and meniscus tears, are common due to the quick movements and pivots in tennis.
Symptoms:
- Pain around the knee
- Swelling and stiffness
Prevention:
- Strength Training: Strengthen the muscles around the knee.
- Proper Footwear: Wear shoes that provide good support and cushioning.
- Avoid Overuse: Take breaks and avoid playing on hard surfaces for extended periods⁷.
5. Ankle Sprains
Quick changes in direction can lead to ankle sprains.
Symptoms:
- Pain and swelling in the ankle
- Difficulty bearing weight
Prevention:
- Ankle Strengthening: Perform exercises to strengthen the ankle.
- Proper Footwear: Use shoes with good ankle support.
- Taping or Bracing: Consider taping or using an ankle brace for additional support⁶.
How a TENS Unit Can Help
A Transcutaneous Electrical Nerve Stimulation (TENS) unit is a device that uses low-voltage electrical currents to relieve pain. It can be particularly beneficial for managing pain associated with tennis injuries.
How It Works:
- Pain Relief: The electrical impulses from a TENS unit can block pain signals from reaching the brain, providing relief.
- Endorphin Release: TENS therapy can stimulate the release of endorphins, the body’s natural painkillers¹.
- Muscle Relaxation: It can help relax tight muscles and reduce inflammation³.
Using a TENS Unit:
- Placement: Place the electrodes on or near the area of pain.
- Settings: Adjust the intensity and frequency based on comfort and the advice of a healthcare provider.
- Duration: Use the TENS unit for about 20-30 minutes per session, as recommended⁴.
Incorporating a TENS unit into your recovery routine can help manage pain and speed up the healing process, allowing you to get back on the court sooner.
By understanding these common injuries and taking preventive measures, you can enjoy tennis while minimizing the risk of injury. And if you do get injured, a TENS unit can be a valuable tool in your recovery arsenal.
Do you play tennis often, or are you just starting out?
