The most common injuries in racket sports typically include tennis elbow (lateral epicondylitis), tendinitis, shoulder injuries (mostly rotator cuff), wrist and ankle sprains. These injuries often result from repetitive motions, overuse, sudden movements, or improper technique.
I hear you, you don't care what the injuries are.....how do I fix them!? Well we have to start with preventive measures:
1. Warm up properly before playing to prepare your muscles and joints for the activity you are about to embark on.
2. Use proper technique and form to reduce strain on your muscles and joints.
3. Strengthen the muscles around your wrists, elbows, shoulders, and ankles through specific exercises (start with the rehab exercises below).
4. Wear supportive footwear with good traction to prevent ankle injuries.
5. Use equipment that suits your skill level and playing style, such as a racket with the right grip size.
7. Incorporate cross-training and flexibility exercises into your routine to improve overall fitness and reduce the risk of injury.
HOWEVER...if you have come here because you already have an injury, here are some rehab exercises that can help in the recovery and prevention of common racket sports injuries:
1. Tennis Elbow (Lateral Epicondylitis):
- Eccentric wrist extension: Use a light weight (such as a small dumbbell) and slowly lower your hand from a flexed to extended position.
- Forearm pronation/supination: Hold a small weight or a resistance band and rotate your forearm slowly.
- Wrist flexor and extensor stretches: Gently stretch the muscles on the top and bottom of your forearm.
2. Tendinitis:
- A cold compress will always be your friend for reducing inflammation even outside of exercise.
- Regular mobilisation of effected area, making sure to generate elasticity without overstretching and irritating.
- Slow body weighted movements to build up strength around the tendon.
3. Shoulder Injuries:
- Rotator cuff strengthening exercises: Internal and external rotation with a resistance band or light dumbbell.
- Shoulder blade squeezes: Stand or sit with good posture and squeeze your shoulder blades together.
- Shoulder flexion and abduction with resistance: Use resistance bands or light weights to strengthen the muscles involved in raising your arms.
4. Wrist Sprains:
- Wrist flexion and extension exercises: Use light weights or resistance bands to strengthen and stabilise the wrist joint.
- Wrist circles: Gently rotate your wrists in circles to improve mobility and flexibility.
- Wrist flexor and extensor stretches: Hold gentle stretches for the muscles on the top and bottom of your forearm.
5. Ankle Sprains:
- Alphabet exercises: Trace the alphabet with your toes to improve ankle mobility and strength.
- Calf raises: Rise up onto your toes and then slowly lower yourself back down to strengthen the calf muscles.
- Ankle circles: Rotate your ankle in circles to improve range of motion and flexibility.
Always start with gentle movements and gradually increase intensity as tolerated. I would say that visiting your therapist is always a good shout to tailor a specific treatment & rehabilitation routine for your unique issue. This quickens the recover phase up and gets you back out there.
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