Many tennis players not only enjoy the game but are looking for some exercise without the joint stress. Surprisingly, tennis can be hard on your joints.
Follow these five tips offered by Noah Shaftel, MD, The Christ Hospital Physicians – Orthopaedics & Sports Medicine to improve your tennis game and protect your joints:
1. Warm up. Most people will jump right into a game of tennis without warming up. Cold muscles and tendons mean increased joint pain and decreased flexibility. Warming up will allow you a greater range of motion and less pain on the court.
2. Posture. Correct posture will protect joints especially those in the neck, back, hips and knees. Poor alignment means extra stress on joints that are trying to keep you in line. Imagine a string is pulling you up from the top of your head. Tuck your pelvis in so that stomach muscles aren’t relaxed and over-extended, and pull shoulder blades back. Correct posture should help you avoid pain that can be distracting to your tennis game.
3. Stretch it out. Tight muscles will decrease your range of motion and can cause increased inflammation. Do a light warm up and then stretch out your muscles. This should help increase your range of motion and prevent further joint pain.
4. Pilates and yoga. These low impact workouts will increase your flexibility and the stability around joints. The Arthritis Foundation found that just two yoga classes decreased pain and swelling for those with rheumatoid arthritis. Preventing pain before you get to the tennis court means that you can concentrate on your game instead of those aching joints.
5. Relax your stroke. Good tennis players have consistent, easy swings and are not always aiming for an ace. A relaxed, consistent groundstroke will be easier on your muscles and joints, and give you better control of your shots.
For more information about joint services at The Christ Hospital, visit TheChristHospital.com/Ortho.
