Lower back and hips getting very tight nowdays after tennis!

[pico]

In the last two months or so, my lower back and hips have been getting real tight after tennis. I did a massage recently and while it was temporarily better, it came right back after I played again. I have been trying stretches but it's tough to get relief. For those who have experience this, is there some thing that worked best for you? Thanks.

 

[GodlessEndeavor]

Do you exercise outside of tennis? Doing some deadlifts (trap bar or barbell) is really good both for lower back and hip strengthening.

 

[jimmy8]

I did an MRI on your back and you have Lumbar disc disease. Lumbar disc disease is the drying out of the spongy interior matrix of an intervertebral disc in the spine.

J/k, go see a doctor.

 

[pico]

Do you exercise outside of tennis? Doing some deadlifts (trap bar or barbell) is really good both for lower back and hip strengthening.

I used to. Not so much since having kids lol. Deadlifts used to be my fave actually. Will revisit it.

 

[jimmy8]

I used to. Not so much since having kids lol. Deadlifts used to be my fave actually. Will revisit it.

You could be making it worse with exercises. Check with a doctor first.

 

[optic yellow]

How much time a day do you spend sitting at a desk?

 

[socallefty]

Have you put on weight or become more sedentary during the rest of the day?

 

[Grafil Injection]

How much stretching and warm-up do you do before playing tennis? I recommend at least 10 mins focusing on stretching.

 

[pico]

How much time a day do you spend sitting at a desk?

4 hoursish

 

[pico]

Have you put on weight or become more sedentary during the rest of the day?

not too much weight but could lose a few for sure

 

[optic yellow]

4 hoursish

hmm not too excessive. are you on your feet a lot the rest?

 

[Rosstour]

In the last two months or so, my lower back and hips have been getting real tight after tennis. I did a massage recently and while it was temporarily better, it came right back after I played again. I have been trying stretches but it's tough to get relief. For those who have experience this, is there some thing that worked best for you? Thanks.

How old are you

I was literally getting numbness and pain in my hip, made a small change in my service motion and it went away and never came back.

 

[Solo Lee]

Usually weak muscles get tight.
Hip strengthening and stretching will help a lot.

 

[pico]

How old are you

I was literally getting numbness and pain in my hip, made a small change in my service motion and it went away and never came back.

43

 

[pico]

hmm not too excessive. are you on your feet a lot the rest?

I got two young ones. Hard to get rest with them around. So yes, on my feet a lot.

 

[Rosstour]

43

There's the issue. So apparently at around 44, drastic cellular change occurs in the body. **** just starts breaking.

It checks out for me. I'm 43 and I haven't been able to stay healthy this year. Tore a rotator cuff two years ago, and just this summer I broke a rib rock climbing and then tore a calf playing tennis about two weeks after I came back from the rib. Just went diving two days ago and hurt my neck on a flip-twist combo. Seriously can't catch a break

 

[pico]

There's the issue. So apparently at around 44, drastic cellular change occurs in the body. **** just starts breaking.

It checks out for me. I'm 43 and I haven't been able to stay healthy this year. Tore a rotator cuff two years ago, and just this summer I broke a rib rock climbing and then tore a calf playing tennis about two weeks after I came back from the rib. Just went diving two days ago and hurt my neck on a flip-twist combo. Seriously can't catch a break

Damn....so what we do?

 

[Rosstour]

Damn....so what we do?

Bite the bullet and start doing tennis-tailored cross training. I've got to do this as well. Just running or swimming won't do it, we need to specifically target what we need the most. Shoulders, forearms, lower legs are most important for us IMO

 

[pico]

Bite the bullet and start doing tennis-tailored cross training. I've got to do this as well. Just running or swimming won't do it, we need to specifically target what we need the most. Shoulders, forearms, lower legs are most important for us IMO

Will get on it. I got stuff at home that I should use. No excuses. I won a body transformation contest too in 2018. Lets do this!!!!!

 

[KingCarlitos]

Lumbar Lordosis

 

[esm]

In the last two months or so, my lower back and hips have been getting real tight after tennis. I did a massage recently and while it was temporarily better, it came right back after I played again. I have been trying stretches but it's tough to get relief. For those who have experience this, is there some thing that worked best for you? Thanks.

Genuine question - how old is your tennis shoes? Is the cushion still there?

 

[pico]

Genuine question - how old is your tennis shoes? Is the cushion still there?

around 5 months I would say. Good point abt the cushion. I just put on old insoles in them. That probably wasnt a good idea? That's why I love posting on here. Ppl give such a range of ideas. This is one I didnt think of.

 

[Rosstour]

around 5 months I would say. Good point abt the cushion. I just put on old insoles in them. That probably wasnt a good idea? That's why I love posting on here. Ppl give such a range of ideas. This is one I didnt think of.

I found an old pair of Vapor 9.5 clay shoes recently and was so happy to start using them again. Then tore my calf. Shoes do matter

 

[esm]

around 5 months I would say. Good point abt the cushion. I just put on old insoles in them. That probably wasnt a good idea? That's why I love posting on here. Ppl give such a range of ideas. This is one I didnt think of.

It happened to me recently. I was getting lower back and hip soreness after matches/training session with my “older” pair of the GP Turbo. Didn’t think much of it in the beginning then one day I saw the sides of it and realised the sole/cushion were pretty squashed.
Changed to a new pair of GP Turbo and no more soreness (just the tenderness from the usual matches/training).

 

[esm]

I found an old pair of Vapor 9.5 clay shoes recently and was so happy to start using them again. Then tore my calf. Shoes do matter

I have done that once a couple of years ago, with a pair of older/less cushioned shoes. I actually heard a popping sound from my right calf and was off tennis for a couple of months. Not fun! Lol

 

[optic yellow]

I got two young ones. Hard to get rest with them around. So yes, on my feet a lot.

This seems the biggest culprit.

 

[Rosstour]

I have done that once a couple of years ago, with a pair of older/less cushioned shoes. I actually heard a popping sound from my right calf and was off tennis for a couple of months. Not fun! Lol

Pop? Was it Achilles or calf tear?

 

[SystemicAnomaly]

Damn....so what we do?

Go see a doctor. It could be an early warning sign of serious issue. You could have a mild, undiagnosed scoliosis that has gotten more pronounced recently. You could have a serious hip issue in the making. Other possibilities. Get it assessed before it becomes more difficult to correct

 

[esm]

Pop? Was it Achilles or calf tear?

Calf tear. Initial I thought/felt someone had hit a ball at my calf though lol.

 

[Rosstour]

Calf tear. Initial I thought/felt someone had hit a ball at my calf though lol.

Interesting. That pop + feeling like you got hit in the back of the leg = usually Achilles

 

[TheSlicer]

Just use some kind of steroids, they are great for that, take some massage cream and apply It vigorously on the affected zone, besides it makes you more confident on important points, its like Coke but legal

 

[esm]

Interesting. That pop + feeling like you got hit in the back of the leg = usually Achilles

Ah okay. Didnt know, but the calf was hurting/sore and the was a bruised area for quite some time.

 

[Rosstour]

Ah okay. Didnt know, but the calf was hurting/sore and the was a bruised area for quite some time.

Bruise? Yikes....are you absolutely sure it was just the muscle lol

 

[pico]

Just use some kind of steroids, they are great for that, take some massage cream and apply It vigorously on the affected zone, besides it makes you more confident on important points, its like Coke but legal

Need to see an Italian physiotherapist!

 

[esm]

Bruise? Yikes....are you absolutely sure it was just the muscle lol

No idea, it was a couple of years ago…. lol.

 

[Rosstour]

No idea, it was a couple of years ago…. lol.

So what happened? How did everything turn out?

 

[esm]

So what happened? How did everything turn out?

Got off the court straight away, took an ice pack from the club house freezer, then drove home. Rested for a couple of months and all good now. Still not sure exactly how it happened, but I remember it was in late Jan Sunday morning, during a rather cold winter season that year.

 

[Rosstour]

Got off the court straight away, took an ice pack from the club house freezer, then drove home. Rested for a couple of months and all good now. Still not sure exactly how it happened, but I remember it was in late Jan Sunday morning, during a rather cold winter season that year.

Oh dude.....no

You need to go get that checked out. You are back to playing again?

 

[esm]

Oh dude.....no

You need to go get that checked out. You are back to playing again?

Yeah. Back playing after the rest, averaging 3 times a week. All good now, touch wood.

 

[Rosstour]

Yeah. Back playing after the rest, averaging 3 times a week. All good now, touch wood.

Damn dude. So you never got it checked out? It sounds to me like you had a partial Achilles tear and it just healed naturally because it wasn't complete?

 

[esm]

Damn dude. So you never got it checked out? It sounds to me like you had a partial Achilles tear and it just healed naturally because it wasn't complete?

No idea man. Now that you have put this in my head…. Thank you for the thoughts and info through.

 

[Rosstour]

No idea man. Now that you have put this in my head…. Thank you for the thoughts and info through.

Damn bro you got lucky. I looked it up and apparently they can heal on their own if not severe.

 

[pico]

Update: I took one of those spiky massage balls and went hard over my left leg IT band. It has given me some relief.

 

[PKorda]

can't speak to the lower back but recently had some issues with stiffness in my hip after playing where could barely sit in a chair for a week. I bought some exercise resistance bands on amazon and use them each night for like 15 minutes watching TV and so far haven't had a recurrence.

 

[optic yellow]

can't speak to the lower back but recently had some issues with stiffness in my hip after playing where could barely sit in a chair for a week. I bought some exercise resistance bands on amazon and use them each night for like 15 minutes watching TV and so far haven't had a recurrence.

with what exercises

 

[EggSalad]

In the last two months or so, my lower back and hips have been getting real tight after tennis. I did a massage recently and while it was temporarily better, it came right back after I played again. I have been trying stretches but it's tough to get relief. For those who have experience this, is there some thing that worked best for you? Thanks.

Two muscles to look up are your Psoas and Illiacus. There are a lot of yoga pose / stretches that help loosen those muscles up.

I can’t stress enough how much loosening up your hip flexors helps your lower back.

Loosen and strengthen is the approach. For strengthening things like planks and glute bridges will help.

I love doing child’s pose. I also love that stretch where you are on your back and bring your knee over to the side while stretching your upper torso in the opposite direction.

Foam rolling your glutes, hips and hamstrings will also help.

 

[PKorda]

with what exercises

just basic stuff, can google hip mobility stretching for some you tube videos for ideas.

 

[optic yellow]

Two muscles to look up are your Psoas and Illiacus. There are a lot of yoga pose / stretches that help loosen those muscles up.

I can’t stress enough how much loosening up your hip flexors helps your lower back.

Loosen and strengthen is the approach. For strengthening things like planks and glute bridges will help.

I love doing child’s pose. I also love that stretch where you are on your back and bring your knee over to the side while stretching your upper torso in the opposite direction.

Foam rolling your glutes, hips and hamstrings will also help.

Add that loosening is achieved by elongating and then exerting statically.

 

[pico]

Just tried these. Very nice:

 

[Apun94]

OP, are you willing to try CBD oil?

When I get these symptoms, CBD oil helps with the pain. I was skeptical at first, but after a few weeks, I noticed a significant reduction in pain and inflammation. It didn't just mask the pain; it helped improve my overall comfort and mobility.

If you want to, check these best medical cannabis clinics. That's where I found the one where I'm subscribed. The staff there is knowledgeable and understanding, which makes a huge difference.