How Tennis Players Can Stay Healthy

Tennis has never waned in popularity in over 100+ years. Why we would never have such entities as Tennis Elbow, Tennis Knee, Tennis Ankle, etc., if it were not for this dynamic sport. All kidding aside Tennis is a great sport. Be better trained for it and simply enjoy it that much more! -Nate How Tennis Players Can Stay Healthy by Joe Eagle Tennis players are very at risk to getting injured due to the high impact nature of the sport on the body. Professional tennis players are on their toes and bouncing up and down the entire time they are playing. They are often running from side to side or jumping or lunging to get shots which can be very taxing on the joints. Common injuries for tennis players include: shin splints, tennis elbow, sprained ankles, knee pain, hip pain and shoulder pain. Additionally torn rotator cuffs and sprained fingers and toes can often be injuries that you see in tennis players, Since the power a tennis player gets in their shots comes from their body weight being distributed through their swing of their racket, proper body positioning is critical both for accuracy and for power. When a player is flat footed or not willing to hustle to set themselves up for a shot they are mosre at risk for hitting the ball out or for hitting the ball back with little power or not in an optimal spot. Tennis players need to be able to be fast so being able to run quickly to get the ball and also have endurance for long matches and sets which are often played in the hot sun. Staying well hydrated and doing plenty of body conditioning stretches and exercises are critical to prevent injury on the tennis courts. Getting regular massages on their hands, wrists, arms and shoulders help to work out any muscle adhesions. Doing calisthenics, yoga or pilates are ideal for core strength as well as stretching so making sure that these exericses are a part of the players workout are crucial to overall health and wellness. Massage for tennis players or tennis massage therapy can help them stay in great shape. Before and during a tennis match, it is critical to stay well-hydrated since tennis players are often playing in the hot sun, and there is lots of running around the court. Sun stroke is something that tennis players often get if they do not drink plenty of water during and before their match. Avoid sugary drinks or coffee before or during a tennis match since they can actually dehydrate and denourish you. Before a tennis game, players should also avoid a heavy meal before a match. If they player is hungry they can have a light snack such as a piece of fruit or a granola bar, but they don't want to eat something loaded with carbs or sugar such as candy or pizza right before they go out and play. More Information: Joe is a licensed massage therapist, nationally certified and a member of the American Massage Therapy Association. He is also a certified personal trainer and corrective exercise specialist. In order to provide the highest quality of bodywork services to his clients, Joe continues to enhance his bodywork skills and can be reached at http://stoppingthepain.com/golf-and-sports-massage/ Source: http://www.PopularArticles.com/article452831.html US Sports Online Strength and Conditioning's Tennis Program: Tennis The Tennis Programs are designed for the person who loves tennis! Whether the goal is simply to get in better shape and reduce injury risk, or to compete at a high level on the court, these programs will get results. All Tennis Programs take into account the specific movements and physical demands required in the game of tennis. In the constant quest to provide quality workouts there are always variations within each one of the major program goals. These variations are dependent upon how much equipment is available, and how aggressivly training will be. The "Gym Oriented Tennis Program" requires the use of a fully equipped gym but will help to achieve fitness goals more quickly and in many instances will give the the best performance increases in the game! The "Dumbbell Oriented Tennis Program" can be done just about anywhere! It is an excellent program for those who want quality physical development and wish to train in the privacy of the home. Training with dumbbells requires more balance and control to perform the required exercises. It also enhances functional strength development for injury prevention. The "Competitive Tennis Program" was designed with the serious athlete in mind! This workout includes full body Olympic training along with more advanced plyometric exercises for explosive power. This program requires the use of a fully equipped facility. 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Patellofemoral Pain Syndrome (Runner's Knee)

You love to jog/run as you find it a fun activity, great for your heart and lungs, and if done right can be a good way to get leaner and even help in your overall strength. You might be concerned about over doing it. How would you know? One oft he symptoms is a condition called "runner's knee" as explained in detail below.
Nate

-Patellofemoral Pain Syndrome (Runner's Knee)
What is patellofemoral pain syndrome? Patellofemoral pain syndrome is pain behind the kneecap. It has been given many names, including patellofemoral disorder, patellar malalignment, runner's knee, and chondromalacia. How does it occur? Patellofemoral pain syndrome can occur from overuse of the knee in sports and activities such as running, walking, jumping, or bicycling. The kneecap (patella) is attached to the large group of muscles in the thigh called the quadriceps. It is also attached to the shin bone by the patellar tendon. The kneecap fits into grooves in the end of the thigh bone (femur) called the femoral condyle. With repeated bending and straightening of the knee, you can irritate the inside surface of the kneecap and cause pain. Patellofemoral pain syndrome also may result from the way your hips, legs, knees, or feet are aligned. This alignment problem can be caused by your having wide hips or under developed thigh muscles, being knock-kneed, or having feet with arches that collapse when walking or running (a condition called over-pronation). What are the symptoms? The main symptom is pain behind the kneecap. You may have pain when you walk, run, or sit for a long time. The pain is generally worse when walking downhill or down stairs. Your knee may swell at times. You may feel or hear snapping, popping, or grinding in the knee. How is it diagnosed? Your doctor will review your symptoms, examine your knee, and may order knee x-rays. How is it treated? Treatment includes the following:

• Place an ice pack on your knee for 20 to 30 minutes every 3 to 4 hours for the first 2 to 3 days or until the pain goes away
• Elevate your knee by placing a pillow underneath your leg when your knee hurts.
• Take anti-inflammatory medication, such as ibuprofen, as prescribed by your doctor.
• Do the exercises recommended by your doctor or physical therapist.
Your doctor may recommend that you:
• Wear custom-made arch supports (orthotics) for over- pronation.
• Use a knee sleeve, usually made out of a neoprene material.

While you are recovering from your injury, you will need to change your sport or activity to one that does not make your condition worse. For example, you may need to bicycle or swim instead of run. In cases of severe patellofemoral pain syndrome, surgery may be recommended. Your doctor will show you exercises to help decrease the pain behind your kneecap. When can I return to my sport or activity? The goal of rehabilitation is to return you to your sport or activity as soon as is safely possible. If you return too soon you may worsen your injury, which could lead to permanent damage. Everyone recovers from injury at a different rate. Return to your sport or activity will be determined by how soon your knee recovers, not by how many days or weeks it has been since you were injured. You may safely return to your sport or activity when, starting from the top of the list and progressing to the end, each of the following is true:

• Your injured knee can be fully straightened and bent without pain.
• Your knee and leg have regained normal strength compared to the uninjured knee and leg.
• You are able to jog straight ahead without limping.
• You are able to sprint straight ahead without limping.
• You are able to do 45-degree cuts.
• You are able to do 90-degree cuts.
• You are able to do 20-yard figure-of-eight runs.
• You are able to do 10-yard figure-of-eight runs.
• You are able to jump on both legs without pain and jump on the injured leg without pain.

How can I prevent patellofemoral pain syndrome? Patellofemoral pain syndrome can best be prevented by strengthening your thigh muscles, particularly the inside part of this muscle group. It is also important to wear shoes that fit well and that have good arch supports. Developed with and licensed from Clinical Reference Systems, Ltd.
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