Tennis players of all levels want to improve their performance on the court, but it is equally important to prevent injuries. In fact, improving performance and preventing injuries are often listed as training objectives at the same time. Although tennis injuries are generally rare, they can and do occur. The injury may be acute, such as ankle sprain, or chronic, such as long-term shoulder pain. Whether it is acute or chronic, it can be prevented by many methods, as long as the correct fitness plan is designed and implemented and the appropriate game equipment is selected.

Tennis injury? Fitnessontherun should consult a qualified tennis coach when choosing suitable equipment and rackets. A qualified tennis coach can help you choose a suitable racket according to its length, weight, weight distribution and material, and decide the type of tennis thread and how many threads to wear. The hardness of tennis rackets is high or low. Although the racket with higher stiffness is more powerful, it may cause excessive impact when hitting the ball. Although the racket with lower hardness is easier to master, it may absorb less impact. A heavier racket may be more difficult to control, resulting in a slow swing. At this time, you need a good coach or expert to guide you to choose the right equipment. A qualified tennis coach will also give advice to young or weak players to give them time to gradually adapt to a bigger and heavier racket. The advantage of consulting a qualified coach is that you can know the correct swing skills in a short time and reduce the chance of injury. When choosing a suitable racket, we should not only consider the type of competition, figure and muscle strength, but also consider the preferred surface of the venue. Generally speaking, the physical requirements of clay courts and grass courts are slightly lower than those of hard courts, but clay courts attach great importance to the muscle strength and softness of hips and legs required for sliding displacement. As for sneakers, sneakers designed and manufactured by manufacturers for various venues can be bought in most sporting goods stores and tennis clubs, and the key to choosing a good pair of shoes is to ensure that the shoes provide sufficient lateral support and cushioning. Professional shop assistants or qualified tennis coaches should be able to help you choose the right shoes according to your game, figure and court surface. Finally, because tennis is often played in a warm environment, you must wear light-colored loose clothes, wear a sun hat to protect your eyes from the sun, apply sunscreen products, and properly replenish water before, during and after the game to avoid many problems or diseases caused by high temperature.

Keep your body balanced. Tennis is a sport played on the ground. The force is generated by pushing the ground and then transmitted to the racket through the body. This power transmission system is called power chain, and all parts of the system run in turn to complete the final swing together. These forces are transmitted upward from the ground, so that the muscles, joints, elastic belt and tendons from ankles to wrists and fingers will be affected by the transmission quality. Therefore, it is obviously necessary to balance the muscle strength and softness of the upper and lower bodies, as well as the balance of the body. It is not easy to achieve such a balance. After all, tennis is unilateral, and the habitual side of the body, especially the upper body, is often used more. In addition, the muscles in the front side of the body contract more centripetally when swinging, and the muscles in the back side contract more centrifugally. A well-designed fitness course can help solve many potential physical imbalances. Sometimes a tennis player's landing foot (right-handed left leg) will become stronger by keeping one foot on the ground, but research shows that there is no obvious difference in muscle strength or softness between the left and right sides of the lower body, which is of great benefit to the prevention and treatment of lower body injuries. As for the upper body, there are usually differences in muscle strength and softness between the habitual side and the unaccustomed side, and between the front side and the back side of the body. Because of the nature of tennis, it is almost impossible to achieve a real balance between the front and back or left and right, but it can still be regarded as the goal of hard work in usual training and rehabilitation after injury. A perfect tennis fitness course should emphasize the balance of muscle strength, so you can consider consulting qualified muscle strength and fitness experts to avoid all kinds of sports injuries and fully stimulate your potential with their help.

A study on tennis injuries found that the injury rate caused by playing tennis is quite low. A player practices or plays ball on the court on average 1000 hours, which will happen in 2? 20 sports injury, the ratio is about 0.002? 0.2%(W.B. Kibler and M. Safran published in Medical and Sports Science, No.48, 2005 120? Page 137). Compared with other sports, the injury rate is very low, but tennis injuries do exist, mostly due to inadequate preparation and training. Joint injury is the most common tennis injury. The key to avoid joint injury is to ensure the strength and elasticity of the surrounding muscle groups and related ligaments and tendons, which is also related to the balance of muscle strength. Some acute sports injuries are inevitable, such as sprained ankles or bruises caused by hitting guardrails or net posts, but proper training can help avoid most chronic sports injuries. Generally speaking, the chronic sports injury of tennis is a cumulative injury caused by overuse. Most tennis swings have a fixed and repetitive pattern, which may lead to injuries due to overuse. The most common parts include the shoulders (repeated service and hitting the ball on the ground for a long time), elbows (usually related to technical mistakes or poor golf equipment), lower back and abdominal muscles (long-term twisting, using open stance), knees and hips (sudden stop and sudden rise), calves and feet (impact of hard court and repeated change of direction during the game). Tennis injuries can occur in all parts of the body. As long as you follow the methods introduced in the previous chapters, it will help to maintain the balance of training. The key is to strengthen the muscles around each joint and help them avoid injury.

Common tennis cumulative (overuse) injuries.

Book information ◎ Pictures and texts are taken from Fenglin Publishing House, E? Paul. Lord, mark? s？ Cowicks wrote the book Analysis of Tennis. Mark? s？ Dr. Cowicks is the senior manager in charge of sports science and coaching development of the American Tennis Association. He won the national junior college tennis doubles championship during his study at Auburn University. After becoming a professional player, he continued to study in graduate school, conducted tennis-related research, and obtained a master's degree in sports science and a doctorate in sports physiology. This book is written for tennis players, whether you take winning or losing seriously or just for fun. Many tennis books will emphasize the importance of physical fitness or fitness. Tennis Anatomy further tells you the reasons and methods of exercising when playing tennis. In this book, we will explain the different muscle groups used in various swings and teach you how to exercise in the best way as part of all-round tennis training. Please click here for book information.