Wrist injuries are a common complaint among tennis players, as the repetitive nature of the tennis stroke takes its toll. Tendinitis, ligament sprains and cartilage damage are all possible from regular play. Treatment for tennis wrist injuries includes rest, ice and physiotherapy. You can help prevent wrist problems by adding some exercises to your off-court routine, and modifying your tennis technique.
Step 1
Strengthen your legs and core with exercises such as squats, lunges and crunches. Use your legs and core to generate most of the power in your stroke, taking stress off your wrists.
Step 2
Stretch your wrists regularly to increase flexibility and avoid injury. Place your hand across the knuckles of your opposite hand and push your palm gently down toward your wrist and hold. Straighten your fingers and pull the back of your hand toward the top of your forearm and hold. Do both hands for each stretch.
Step 3
Sit on a bench with a barbell or dumbbell and do wrist curls with your palms facing up and with them facing down. Perform the movement slowly with a light weight, so you don't cause any additional wrist strain.
Step 4
Hold a light dumbbell at your side by the end, with the main part of the dumbbell sticking out forward to perform a radial deviation movement. Move your wrist to tip the end of the dumbbell up and then bring it back down and repeat. Do both sides.
Step 5
Hold a dumbbell at your side by the end with the main part of the dumbbell facing behind you. Bend your wrist back and up to tip the end of the dumbbell up for an ulnar deviation movement. Do both wrists.
Tips and Warnings
- Ask a trainer or physiotherapist for advice on how to tape your wrists to maintain flexibility but avoid injury when you play.
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