The Australian Open has just started today and no doubt with the great weather we are having at the moment, many of you will be inspired to get the tennis racquet out of the cupboard and head down to the local tennis court for a hit. For most of us, this will be some great fun, however for some of us, it may trigger off an old tennis injury such as tennis elbow (lateral epicondylitis), lower back pain, knee pain or shoulder pain.
Tips To Avoid Injuries On The Tennis Court
1. Practice all the shots with a good 10 – 15 minute warm up before playing a game. That is, be sure to warm up by hitting some forehands, backhands, volleys and serves. All of these shots require you to move the body differently and therefore it is important to practice and warm up each of these movements.
2. Move around the court and practice moving from one side of the court to the other and from the back of the court to the front. This will help prepare the body for movement in all directions. Tennis is a game that involves movement in all three planes and therefore it is important to warm up the body in all three planes.
3. Stretch or mobilise. If you have some specific tight areas of the body, be it shoulders, chest, back or legs, then perform some gentle mobility exercises or stretches to allow for more focused loosening up of the body.
Things To Do If You Do Hurt Yourself Or Suffer From DOMS (Delayed Onset Muscle Soreness)?
An active recovery is generally better than doing nothing at all. If you suffer from post exercise soreness (not an injury), then go for a walk, do some cross training i.e. swim, cycle, jog and stretch. DOMS generally lasts anywhere between 24 – 72 hours following activity depending on what activity you performed and how hard you pushed yourself.
If you do suffer from a strain or sprain, then follow the RICER principles.
- REST
- ICE
- COMPRESSION
- ELEVATION
- REFERRAL to a General Practitioner or Allied Health Professional (Osteopath, Physiotherapist)
If you do suffer from an injury and you would like further assessment, a diagnosis and a treatment/management plan, then be sure to contact us @ Principle Four Osteopathy www.principlefourosteopathy.com.
Principle Four Osteopathy is located in the heart of the Melbourne City CBD 3000 at 29 Somerset Place, Melbourne City CBD 3000. Near the corner of Little Bourke & Elizabeth St. Appointments can be made by calling 03 9670 9290 or booking online @ www.principlefourosteopathy.com.