Preventing injury

Discussion in 'Health & Fitness' started by Terminator7t, Jul 15, 2013.

  1. Terminator7t

    Terminator7t New User

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    Can someone tell me exactly what kind of fitness/strength training routine I need to do to prevent injury? At 19, I am getting little injuries regularly and I think it is down to bad posture and muscle imbalances, but there are so many different fitness routines out there so I have no idea which one to follow.
     
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  2. Chas Tennis

    Chas Tennis Hall of Fame

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    Complete Conditioning for Tennis, Roetert & Ellenbecker is an excellent book.

    There is a very basic issue that is very difficult to deal with - playing with pain or injuries. I believe that tendon injuries especially should be rested or the healing may not be so good. ??

    There are a handful of very common tennis injuries. Start with these. Search them here and on the internet and see where your injuries fit in.

    For shoulders search & look at the Ellenbecker video, especially how to position the shoulders to minimize impingement risk on the serve.

    Good thread found searching this forum: common + tennis + injuries + Chas + Tennis
    http://tt.tennis-warehouse.com/showthread.php?t=452565&highlight=common+tennis+injuries+Chas+Tennis
     
    Last edited: Jul 15, 2013
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  3. jhhachamp

    jhhachamp Hall of Fame

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    Lots of stretching and/or yoga can help. Also, lifting weights with good form to get stronger and strengthening your core will help.

    Always do lots of stretching after you exercise, and even on days that you don't. If you notice things starting to bother you, ice after you exercise (I always ice my shins after running, knees after hiking up mountains, or ankles anytime I tweak them).
     
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  4. Sumo

    Sumo Semi-Pro

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    This is an instance where LeeD's philosophy of playing every sport ever invented is spot on.
    Do lots of different activities, not just tennis, that require your body to adjust and strengthen in many different ways. That should help a lot with the muscle imbalances.
     
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  5. MikeHitsHard93

    MikeHitsHard93 Hall of Fame

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    Start swimming! It's the best exercise for any sport and is a big part of rehabilitation after many injuries.
     
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  6. jhhachamp

    jhhachamp Hall of Fame

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    Agreed, I workout like crazy, but I rarely do anything more than a couple times per week. Sometimes it's tennis, sometimes lifting weights, sometimes running, sometimes soccer, sometimes basketball, sometimes beach volleyball, sometimes hiking up mountains. Doing the same thing over and over again is likely to lead to injury.
     
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  7. Chas Tennis

    Chas Tennis Hall of Fame

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    It should be the goal of everyone to avoid chronic conditions. A very common injury for tennis players as time goes along is tendinosis. Especially, if you tough things out with pain you are likely to affect the nature of your tendon's healing.

    An hour ago I saw my optometrist. He stopped tennis a few years ago because of a case of tennis elbow. He was at the gym recently and worked out heavier than usual because a friend or trainer encouraged him. He was surprised that the TE pains came right back.

    Learn the difference between tendinitis (with inflammation) and tendinosis (with defective healing). There is a short and a long paper in this thread.
    http://tt.tennis-warehouse.com/showthread.php?t=442912

    The phrase "a little tendinitis" hardly ever indicates very much understanding of the tendon injury process.

    Search: common + tennis + injuries. There are several references on these common injuries that probably account for 80% of the threads on this forum.
    http://www.med.nyu.edu/pmr/residenc...clinics NA_sports med/MSK injuries tennis.pdf
     
    Last edited: Jul 19, 2013
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  8. RogueFLIP

    RogueFLIP Semi-Pro

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    I think you need a balance of things:

    Strength - includes power
    Cardio
    Flexibility - includes maximizing posture and reduction of soft tissue restrictions
    Rest - includes a reduction in mental stress
    Nutrition

    But the balance is also always dynamic and changing depending on your needs and situation.

    Had a rough couple matches in a row? Well, you might need more rest and nutrition.

    Off season? More time to build on the strength & conditioning/flexibility. Work on correcting any nagging injuries.

    There won't be a one size fits all program....it'll be a bit of trial and error on figuring out what works for you and your body.

    That being said, I believe if it's your time to get injured, it's your time...and perhaps if one's attitude went from "(#*$, why am I injured again?" to "Hmmm, I'm injured again, what is my body trying to tell me?", things might resolve a little quicker.
     
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  9. tbln

    tbln New User

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    RogueFLIP's advice is very good and spot on.
     
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  10. Terminator7t

    Terminator7t New User

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    Thanks for all of the advice. I'm not playing much at the moment so I'm trying to do as you say RogueFLIP and cure my chronic injuries by the time I go back to University. It seems my posture is pretty messed up so I'm going to correct that first.
     
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  11. torpantennis

    torpantennis Legend

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    For improving posture, nothing is better than well instructioned weekly pilates sessions. You could be lacking in the strength of deep core muscles, which keep you in good posture during sports activities. Pilates strengthens these muscles, which many of us don't know anything about.
     
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  12. Terminator7t

    Terminator7t New User

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    I'm doing Egoscue posture exercises at the moment, but if they don't work out I'll definitely try Pilates. Thanks.
     
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