Wimbledon fever - tips to avoid injury
With " Murray Mania" we are seeing more children and adults out in the glorious sunshine to play tennis. Exercise is good for you, when done in the correct way. If you have never played before, don't go out there thinking you are Andy Murray. Andy has been playing since he was three years old, with his first tournament at 5years. In short it takes years of practice and training to get where he is. Similarly, if you have played before but not over the winter months, start out slow and build yourself up. You don't want to risk extra strains that may render an injury and you off play for the rest of the season.
The Scottish Chiropractic Association has released some useful tips on how to avoid injury this tennis season. Hope these are of some help to you, and above all enjoy your game.
Tennis trauma: The Scottish Chiropractic Association offers top tips on how to avoid tennis injury and spinal stress
The "Wimbledon effect" means that many of us pick up our tennis rackets and race around tennis courts at this time of year, without paying proper attention to warming up, stretching or general fitness. The Scottish Chiropractic Association President, Dr Ross McDonald (Chiropractor) comments: "We watch the tennis on television and feel inspired to lob, volley and serve like the Wimbledon stars. However, we can't all be like Andy Murray with fantastic fitness and a team of health experts around him. We need to be sensible on the court and take good care of our spines." To avoid back strain or injury whilst playing tennis, the SCA recommends the following:
- Warm up properly with lots of stretches for the spine, shoulders, arms and legs before playing. It is also important to warm-down afterwards!
- Have prolonged warm-up session with your opponent before starting the match, practising all the shots and warming up all the different muscles
- Avoid twisting your spine or lunging excessively for the ball
- Bend your knees and play by moving your feet/legs, rather then twisting your upper body
- Take frequent sips of water and breaks when you need them
- Make sure that you have supportive and appropriate shoes on
- Ensure that your tennis racket is the right size for your grip/hand - consult a tennis racket retailer for advice. Improper grip size or gripping the racket too firmly can cause painful conditions such as tennis elbow to develop
- Seek advice on your posture and playing/serving technique from a Scottish Chiropractic Association member
- Have regular spinal checks and seek spinal maintenance advice from an SCA member
- If you experience pain, stop playing immediately and seek advice.
Chiropractic is a primary health-care profession that specialises in the diagnosis, treatment and overall management of conditions that are due to problems with the joints, ligaments, tendons and nerves of the body, particularly those of the spine. Chiropractors focus on the relationship between the structure and function of the human body, primarily coordinated by the nervous system. Treatment consists of a wide range of techniques designed to improve the function of the nervous system, relieving pain and muscle spasm and improving overall health.
Scottish Chiropractic Association http://www.sca-chiropractic.org/
The SCA celebrates its 30th anniversary this year.