Nothing cuts short an exciting match of tennis like a nagging ache in the knee. Both professional and recreational tennis players know the scourge of injuries. A survey of data published in the May 2006 "British Journal of Sports Medicine" revealed that most tennis injuries occur in the lower extremities, including the knee. Among younger players, injuries are typically related to poor conditioning, while older players more commonly suffer from overuse injuries brought on by years of wear and tear. Even the chronic pain of an arthritic knee can be dealt with when players make specific warmups and precautions a part of their routines.
Step 1
Take an instructional clinic. Nagging injuries may be made worse by improper technique. A few lessons will not only make you a better player, but may reduce your chances of developing injuries in the future.
Step 2
Add resistance training to your physical fitness routine. Don't worry about building muscle. Concentrate on smooth, steady motions that work out all your major muscle groups.
Step 3
Warmup properly before every tennis session. Do some light aerobics like brisk walking followed by stretching. Stretch your muscles as far as you can without feeling pain. Breathe deeply during your stretches.
Step 4
Reduce your playing time to accommodate your knee pain. If, for example, pain usually develops after an hour of playing, then stop at 45 minutes. As you improve your physical condition, you may find yourself able to play longer without pain.
Step 5
Talk with your doctor or physical therapist about ergonomic shoes or orthotic inserts. You may have a foot or joint abnormality that's correctable with the right equipment.
Tips and Warnings
- Don't mask pain with medication. Pain signals an injury, and you should take heed to that warning. If you obscure your pain with painkillers, you may do further injury without realizing it until later.
- Don't stretch cold muscles. This can strain or tear the muscle fibers. Always warm the muscles with gentle, low-impact exercise before any stretching.
References
- "Physical Medicine and Rehabilitation Clinics of North America"; Musculoskeletal Injuries in Tennis; Robert H. Perkins, et al.; 2006
- Monash University Accident Research Centre: Preventing Tennis Injuries
- "British Journal of Sports Medicine"; Tennis Injuries: Occurrence, Aetiology and Prevention; B.M. Pluim, et al.; May 2006
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