Tennis is a demanding sport requiring vigorous and abrupt movements during play. Tennis players who spend a lot of time on the court sometimes begin to develop lower-back or hip pain, as well as related health problems or injuries. Arthritis is common and can lead to inflexibility and joint degeneration, according to the Back Pain Advice website. Regularly participating in flexibility and strength training can aid you in becoming more agile on the tennis court and in reducing back or hip pain.
Causes
Lower-back and hip pain are common complaints of tennis players because of the types of moves required when serving and returning the ball. Both forehand and backhand ground strokes demand repetitive twisting of the core, which taxes abdominal, side and back muscles, as well as the spinal column. Repetitive forward and side movements and sudden starts and stops during tennis also strain back muscles. Tennis players can eventually develop arthritis in the spine and hips due to the constant strain put on bones and joints. Serving also tends to force hyper-extension of the lower back that can cause lumbar disc compression, according to Thomas Hyde, D.C., writing at the Spine-Health website. Irritation or injury to nerves in the lower back and hips — such as to major nerves that cross the hip and control lower leg functioning — can cause major problems for tennis players. Sciatica, or injury to the sciatic nerve, can cause pain along the outside of the thigh or down the back of the leg, according to Bruce C. Anderson, M.D., of the medical website UpToDate.
Stretching
Including a stretching routine in your weekly workout regimen can help you to stay flexible for tennis as well as prevent tennis injuries. Flexibility training can also help reduce arthritis in the lower back and hips, according to Anderson. Perform daily stretches, such as knee chest pulls and sitting stretches, for your back and hips. From a supine position, bring your knees up to your chest and hold them approximately 15 to 20 seconds for knee chest pulls. From a seated position, perform inner-thigh stretches with knees bent and feet together or straight-leg hamstring stretches by bending forward and reaching toward your toes. Practice yoga or Pilates weekly for regular full-body stretching exercise to benefit your hips, back and core.
Strengthening
Routine resistance exercise can strengthen the entire musculoskeletal system and help prevent lower back and hip pain, as well as related health problems and injuries, according to Bodybuilding.com. Regular strength training can also help you gain better control over your body and movement on the tennis court. Tennis players especially benefit from core strength training exercises because a strong core better supports the lower back and hips. Greater core strength also increases the stability of the pelvis, according to Bodybuilding.com, even during the typical twisty and sudden moves of tennis. Perform different versions of situps and leg lifts to help build core muscles.
Other Prevention and Care
If you’re experiencing pain in your lower back or hip or believe you’ve sustained an injury in the area during tennis, first get checked out by your health-care provider and follow recommended advice for care. You can make changes in your tennis training that may help you prevent back or hip pain, such as using a slice serve instead of a kick serve to reduce excessive arching of the back or keeping your core engaged and knees bent during court play, according to Back Pain Advice.
References
- UpToDate; Hip Pain; Bruce C. Anderson, M.D., et al.; August 2010
- Back Pain Advice: Tennis and Back Pain
- Spine-Health; Tennis and Back Pain; Thomas Hyde, D.C.; July 2000
- Bodybuilding.com; The Benefits of Strength Training: The Training Station; February 2004
- Bodybuilding.com; Core Strength Training; Jason Morgan; September 2004
