Am I thinking correctly on working out?

Discussion in 'Adult League & Tournament Talk' started by tennisoh, Aug 5, 2010.

  1. tennisoh

    tennisoh Semi-Pro

    Oct 17, 2007
    Hey guys, quick question.

    I play basketball, tennis and baseball year round. tennis almost always on hard courts, basketball 50/50 outdoor and indoor, and baseball well is played on grass/turf and dirt/crushed brick.

    With that said, my legs probably take a beating. I have turned both ankles a few times. I have hurt my right knee. Injuries are going to happen, no big deal.

    However, what I want to know is if completely cutting out running would be beneficial? I used to run sometimes a few miles on nights I didn't do other stuff. I don't really enjoy running, so I thought saving my legs for sports I actually like would be good. Now, I bike for cardio on days I used to run.

    What other low impact workouts should I incorporate? I'm already fit and would like to just focus more on making sure I keep my base and legs as healthy as possible to prevent future breakdowns. In my mid-20s and about 6'0" 178 lbs.
  2. goober

    goober Legend

    Jun 9, 2004
    Yah I would definitely start going low impact if you do both basketball and tennis on hardcourts. Swimming, spinning, rowing are some low impact cardio in addition to biking. Maybe also start incorporating more strength training.
  3. tennisoh

    tennisoh Semi-Pro

    Oct 17, 2007
    Yea I do strength training. I enjoy biking, just don't know a ton about it but I figure it's harmless enough on the body parts I'm trying to preserve.
  4. saigonbond

    saigonbond Guest

    I hear ya man. I played both soccer and tennis in college. I also cross-trained playing basketball and volleyball.
    All of this including weight training and running, contributed to many knee and hip issues.
    I've cut out volleyball, running, and weight training altogether. I now only play tennis (on clay as often as possible) and basketball.
    Ortho shoe inserts have helped alot too.
    I now incorporate plyometrics, swimming, biking, and muay thai.
    Now in my 30s, 5'11", 185 lbs, I'm actually in better shape now and haven't had any knee or hip issues since I was 25.

  5. tennis tom

    tennis tom Hall of Fame

    Jun 15, 2007
    I think swimming is one of the best things you can do as an adjunct to tennis. It helps balance out the one-sidedness of tennis. The swim strokes and their rhythm are just like tennis with the added resistance of the water for strength. It's non-load baring and almost impossible to injure yourself.

    If you're playing several matches in a day, there's nothing like jumping in a pool and doing a few laps to stretch out and refresh. Back-stroke is my favorite, because you breathe out of water, it doesn't irritate the eyes and you can look up at the sky.

    A good swim stroke is like a good tennis stroke. You have to coordinate your upper and lower body, pull outward from you core, and be in balance.

    I think swimming is better than bicycling and running because the latter two only develop the lower-body. The worst sport for injuring tennis players is BASKETBALL. Invariably when I encounter a tennis player with a sprained ankle, and I ask them how they died it, they say: "Playing basketball."

    I've run marathons. ridden bikes (too dangerous where I live), trained in the gym, yoga, etc., and the best thing I've found (and the most fun) to improve my tennis game is to play as much tennis as my arthritic right hip allows. I like "watching" Danielle Dotzenrod's fitness segments on the tennis channel (they're good for the eyes) but you're time would be better spent on the court being sport specific, rather than the gym or running on the chipmunk machine. I've played with too many trainers with fine physiques who can't transfer any of that stuff to the court. Little kids, who are bone thin, with not a bulge of muscle, can hit the **** out of the ball and run like blazes.
    Last edited: Aug 6, 2010
  6. OrangeOne

    OrangeOne Legend

    May 31, 2006
    With an injury history, high activity levels and heading towards 30, it's go to a physio :)

    Jokes aside - prevention is better than cure. I'm not saying rush to one, but if you hear someone saying 'i have this great sports physio', I'd make the time for an appointment, and pose the same question to them. You'll almost definitely have some imbalances, and they can give you exercises to prevent injuries occurring.

    I'd also be dedicating a few sessions a week to stretching & core strengthening if you don't already - 20-30mins while watching TV a few times a week can be great for you.
  7. tennisoh

    tennisoh Semi-Pro

    Oct 17, 2007
    Have a good stretching/core strengthening workout to suggest? I have weights from 5-25 lbs, medicine ball, bands, etc. at home and would be open to buying other smaller things for convenience.
  8. cknobman

    cknobman Legend

    Sep 7, 2007
    Saudi Arabia
    Best thing I can recommend is doing swimming. I know Ive turned to it because of knee tendinitis from excessive hard court tennis and basketball.

    Just remember tennis (and basketball somewhat) is all about recovery and short sprints so when swimming try to focus on doing 20,25,50 meter sprints with very short periods of rest in between.
  9. NLBwell

    NLBwell Legend

    Jun 18, 2004
    My top ones already mentioned would be cycling (make sure the bike is adjusted correctly or it can make your knees worse) and swimming.
    Yoga is very good - it really is a cross-training vs. similar exercise.
  10. nickarnold2000

    nickarnold2000 Hall of Fame

    Aug 16, 2006
    "Google" fast twitch vs slow twitch muscle training. Tennis definitely needs more fast twitch training, IMO.

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