A powerful tennis swing incorporates the entire body from head to toe. The arm and hand are especially important, because they are the mechanism that delivers the racket to the ball. Injuries to the wrist and forearm are common in both professional and recreational tennis players. Reducing your odds of such injuries requires only a little training and preparation.
Proper Technique
Poor swing mechanics are to blame for many tennis injuries, including those to the wrist and forearm area. Beginning and experienced players can both reap the benefits of instructional lessons with a seasoned professional coach. Structure your practice sessions to concentrate on technique drills that reinforce proper swing motions. For example, during backhand swings the elbow should stay close to the body. An extended elbow will put excessive torque on the wrist, forearm and elbow. A complete follow-through on all shots also will reduce stress on the arm.
Resistance Training
Resistance training isn't just for professional bodybuilders -- it's also an indispensable part of overall physical fitness. Light to moderate resistance training two or three days a week will increase bone density and strengthen the muscles. Stronger bones and muscles will be less susceptible to injuries during a rough and tumble tennis match. A personal trainer may recommend machines and exercises that specifically target the muscles most frequently used in tennis. Talk with your doctor before starting any new exercise regimen.
Warming Up
Before every game, warm up and stretch the body thoroughly. Do some gentle aerobics such as brisk walking or biking to get blood flowing to your muscles. On a cold day, you may want to massage the larger muscles of the legs and arms. Stretch your forearms by pulling each palm up and back while the arm is extended. The back of your hand should point toward your face. Turn the wrist down and repeat the stretch. Hold each stretch for at least 10 seconds. If at any point during a stretch you feel pain, then you're pulling the joint too far.
Knowing Your Limits
If your wrist or forearm begins to hurt, then cut your game short. Playing despite pain will only make an injury worse. If you do suffer an injury, follow all home care guidelines. Give the injured arm plenty of time to rest and heal. Apply ice for short intervals throughout the day. See your doctor if the pain intensifies, you feel numbness in your arm, or the injury doesn't seem to be improving after a week of home treatment.
References
- "British Journal of Sports Medicine"; Tennis Injuries: Occurrence, Aetiology and Prevention; B.M. Pluim, et al.; 2006
- "Physical Medicine and Rehabilitation Clinics of North America"; Musculoskeletal Injuries in Tennis; Robert H. Perkins and Denise Davis; 2006
- Monash University; Accident Research Centre; Preventing Tennis Injuries
- Revolutionary Tennis: Step 8
- MayoClinic.com; Strength Training: Get Stronger, Leaner, Healthier; June 30, 2010
