With the US Open over, it is now time to focus on any shoulder problems you may have and how to play injury-free in a sport that you may be playing all year round. Tennis injuries can occur in players at all skill levels. One of the main causes of injuries is the inability of a body part to withstand the demands placed on it, which often results from either lack of training or training too much. In my last column I wrote about tennis elbow, which is usually seen in novice players, as opposed to advanced players, because it is likely to be caused by either improper technigue or equipment - things that you learn with time and guidance. Here are a few tips on how to prevent injuries from occurring on the courts:
1. Make sure you have the right grip size and string tension with your racquet. This can minimize a great deal of the stress put on your shoulder and elbow.
2. Do some gentle shoulder stretches to warm up your muscles, holding each stretch for 30 seconds.
3. Next hit tennis balls inside the service boxes to help build racquet heard speed and control, to prepare for hitting longer swings from the baseline.
4. Strength training is essential in the shoulder, both of the shoulder blades and the rotator cuff muscles.
5. Prepare for the ground strokes with good footwork. Avoid hitting the ball too late to prevent stress on your shoulder by swinging back the racquet early.
6. Shoulder injuries are very common in tennis. As with overhead athletes like basketball players, tennis players often lose internal rotation range of motion, which can predispose the shoulder to injury. Stretching exercises are critical.
7. Target Muscles: The muscle groups targeted in this conditioning program include:
• Deltoids (front, back and over the shoulder)
• Trapezius muscles (upper back)
• Rhomboid muscles (upper back)
• Teres muscles (supporting the shoulder joint)
• Supraspinatus (supporting the shoulder joint)
• Infraspinatus (supporting the shoulder joint)
• Subscapularis (front of shoulder)
• Biceps (front of upper arm)
• Triceps (back of upper arm)
8. Here are a few of exercises to begin with:
1.. Standing Row ____________________________________________________________________
Main muscles worked: Middle and lower trapezius
You should feel this exercise at the back of your shoulder and into your upper back
Equipment needed: Use an elastic stretch band of comfortable resistance. As the exercise becomes
easier to perform, progress to 3 sets of 12 repetitions. If you have access to a tness center, this
exercise can also be performed on a weight machine. A tness assistant at your gym can instruct
you on how to use the machines safely.
Step-by-step directions
• Make a 3-foot-long loop with the elastic band and tie the ends
together. Attach the loop to a doorknob or other stable object.
• Stand holding the band with your elbow bent and at your side, as
shown in the start position.
• Keep your arm close to your side and slowly pull your elbow
straight back.
• Slowly return to the start position and repeat.
Days per week
3
Repetitions
3 sets of 8
Tip Squeeze your shoulder blades together as you pull.
2.. External Rotation With Arm Abducted 90° ___________________________________________
Main muscles worked: Infraspinatus and teres minor
You should feel this exercise at the back of your shoulder and into your upper back
Equipment needed: Use an elastic stretch band of comfortable resistance. As the exercise becomes
easier to perform, progress to 3 sets of 12 repetitions. If you have access to a tness center, this exercise can also be performed on a weight machine. A tness assistant at your gym can instruct you
on how to use the machines safely.
Step-by-step directions
• Make a 3-foot-long loop with the elastic band and tie the ends
together. Attach the loop to a doorknob or other stable object.
• Stand holding the band with your elbow bent 90° and raised to
shoulder-height, as shown in the start position.
• Keeping your shoulder and elbow level, slowly raise your hand
until it is in line with your head.
• Slowly return to the start position and repeat.
Days per week
3
Repetitions
3 sets of 8
Tip Make sure your elbow stays in line with your shoulder.