With competitive sports taking somewhat of a backseat in our lives due to the COVID-19 pandemic, tennis and pickleball are the few sports seen as safe enough to continue. So if you’re looking for a fun way to exercise, you might consider taking one of them up. Demanding and high-intensity sports can really take its toll on your body, so before jumping in it’s good to know how to prevent common injuries.
Keep reading to discover what these injuries are and how you can best protect yourself from them.
1. Warm-Up
This may seem like an obvious way to prevent injury but the warm-up is neglected by so many, especially those who only play sport casually.
Ideally, spend 20-30 minutes warming up and stretching before starting any type of exercise. There are countless benefits to warming up, not least decreasing your chances of picking up an injury.
2. Correct Your Technique
Tennis elbow injury is so common, it’s named after the sport. Symptoms of this injury obviously include elbow pain, but this can also be accompanied by wrist and forearm pain.
The medical name for tennis elbow is lateral epicondylitis and is caused by inflammation of the forearm muscles and elbow tendons. The main reasons this injury crops up is either overuse or incorrect technique.
It may be worth getting some coaching to correct aspects of your game like body positioning, backhand technique, and timing. Each of these can unnecessarily aggravate your forearm muscles.
3. Wear Supportive Gear
Sports clothing technology has come forward leaps and bounds in recent decades due to the ever-increasing ability of athletes. Bodies are being pushed closer and closer to the limit in order to compete at the highest level, and so the demand for protection and support has also increased.
When it comes to tennis and pickleball, the ankles take a huge beating both through high impact sprinting, and changes in direction. Therefore it’s important to wear sneakers that are suitable for tennis. These can help take some of the strain that you put on your ankles when playing on court surfaces.
4. Work On Your Serve
Another common tennis injury is tennis shoulder injuries, most likely rotator cuff tendinitis. One of the causes of this is the overhead serve. Thankfully, a slight adjustment to the angle at which you swing and hit the ball can decrease your chances of injuring the rotator cuff.
5. Use a Suitable Racket or Paddle
The wrist is another area of the body that comes under a lot of stress and choosing the right racket or paddle can go a long way to preventing strains.
Speak to a instructor or professional about what racket is best for you. Variables like grip, string tension and size can all impact strain on the wrist.
Win the Match Against Tennis and Pickleball Injuries
Following the advice in this article will give you the best chance of preventing injuries from taking you out of the game, whether you’ve just taken the sport up or you are serious about competing.
With the right equipment, preparation, and technique, you can be sure that you’re doing your part in taking care of your body as you put it through its paces.
If you run a tennis or pickleball club, check out our member management section for information on how we can help you run your club.
