Tennis is a very popular sport, but can cause a number of injuries. There is an estimated 78 000 tennis related injuries in the USA per year. Here are some guidelines to avoid injury while playing tennis.
Be sure to warm up. Arrive at least 20 minutes before your court time. Volleying the ball is not a proper warm up, nor is a few stretches. Get your heart rate up and your muscles warm by short shuttle runs; forwards and backwards and side to side, jumping jacks and squat thrusts.
Be sure to stay hydrated by adequate drinking before, during and after your game. Proper hydration improves both performance and recovery from your sport.
Choose your equipment wisely. Be sure to wear tennis shoes that provide the right grip and proper support. Add cushion to your shoe with special cushioned tennis socks or double sports socks. It is recommended to change shoes after about 150 hours of play.
Find a racquet that is the right weight and size for you. Test the backhand swing ensuring both hands have a good grip to avoid developing tennis elbow; which is a pain related to a form of tendinitis over the lateral part of the elbow. To prevent blisters or over squeezing (which can also lead to tennis elbow) be sure to keep the grip dry during play so bring a towel.
When serving bend your knees and rise up to the balls of the feet. Do not overextend your back; too much arching causes unnecessary strain. Avoid landing on the balls of the feet as it causes undue strain on the Achilles tendon. Achilles tendon rupture occurs often in racquet sports, many people experience pain in the back of their heel in the weeks leading up to the injury; so if you have this pain consult your doctor.
If you develop arch or heel pain, an increased arch support or heel cushion may be helpful but if it persists it could be plantar fasciitis that will require rest and possible medical treatment or therapy.
Tennis is one of the greatest social sports; keep in your game by staying safe and healthy.