Seniors lounge (over 50) come on in.

tlm

G.O.A.T.
That is when you fear a big tear. I find it ironic there are so many of us having this at the end of summer. You would think we would be at our "most prepared" after regular summer play. I sure would like to know the best way to prevent it. If it's squats and lunges ... I will do them. If it's roller ball massage... I'm in. Same with stretching. The ironic thing with my hamstring injury was it followed the most consistent month of leg stretching ever for me. The calf tear scared me (and p!ssed me off) ... so I was stretching every day. I got lucky on both calf and hamstring because they felt more like a major "grab" than a tear. I only wore the calf sleeves for a couple of weeks. Been off for 2 weeks with hamstring. I think I can hit ... but not much chance to play points because I still feel it.
Although tennis is a good workout for the legs it also can be abusive. So that could be the reason that some have injury problems at the end of summer. I had leg problems in the past but once I started exercising my legs I've had no problems.

I thought I didn't need to work my legs because I played so much tennis so I only worked upper body but this was a mistake. Many injuries are caused by muscle imbalance and tennis over works the lower leg and hamstring muscles. So over time the imbalance on the legs causes problems.

I do squats or lunges combined with calf raises 2-3 times a week combined with some stretching and so far no problems. I don't have an off season so I play on average 5 days a week and other than soreness from a tough 3 setter I have no problems.

I will say it again for you guys that want to play competitive tennis into old age you really need to do an all around strength training program. It makes a huge difference, but if not you can keep posting about all your aches and pains.
 

rogerroger917

Hall of Fame
Funner to moan and whine. Squats are for meatheads. Lol.

But seriously I know tlm is right. Time to use up the weights. That's what my physio said too. When I got therapy for the calf tear. I also got dry needling. That was basically torture.

Calf raises. Inverse calf raises. Squats. The works for the legs. That's what is needed. Plus stretching every evening.
 

rogerroger917

Hall of Fame
Also when you feel that ball of knot in your calf there is a high chance of it tearing if you are running down a ball. Last month this 60 year old guy literally fell over as he tried to Hit a volley. Torn Achilles. He said it felt like something snapped inside. Then he was crawling on the hartru. We called an ambulance.
 

ByeByePoly

G.O.A.T.
Although tennis is a good workout for the legs it also can be abusive. So that could be the reason that some have injury problems at the end of summer. I had leg problems in the past but once I started exercising my legs I've had no problems.

I thought I didn't need to work my legs because I played so much tennis so I only worked upper body but this was a mistake. Many injuries are caused by muscle imbalance and tennis over works the lower leg and hamstring muscles. So over time the imbalance on the legs causes problems.

I do squats or lunges combined with calf raises 2-3 times a week combined with some stretching and so far no problems. I don't have an off season so I play on average 5 days a week and other than soreness from a tough 3 setter I have no problems.

I will say it again for you guys that want to play competitive tennis into old age you really need to do an all around strength training program. It makes a huge difference, but if not you can keep posting about all your aches and pains.
OK ... squats and lunges and calf raises it is this winter. I also have a cheap 4" tire 50lb Walmart bike that works the legs ... particularly riding standing up.

I remember hearing guys with big calf muscles were more at risk of Achilles tear/rupture. Out of all the guys I have played over the years, two ruptured their Achiiles ... luckily not playing me.

FYI ... injury free will not end my whining.
 

ByeByePoly

G.O.A.T.
Also when you feel that ball of knot in your calf there is a high chance of it tearing if you are running down a ball. Last month this 60 year old guy literally fell over as he tried to Hit a volley. Torn Achilles. He said it felt like something snapped inside. Then he was crawling on the hartru. We called an ambulance.
I think roller massage makes sense for calf and hamstring. Then again ... I had rolled them the morning of my hamstring pull/tear. I try and jump on the treadmill 3-5 minutes before I leave the house ... but skip it sometimes.

I have to say I trust warming up (treadmill, etc) and massage more than the stretching. I think @tlm probably is right ... stretch after playing.
 

tlm

G.O.A.T.
I think roller massage makes sense for calf and hamstring. Then again ... I had rolled them the morning of my hamstring pull/tear. I try and jump on the treadmill 3-5 minutes before I leave the house ... but skip it sometimes.

I have to say I trust warming up (treadmill, etc) and massage more than the stretching. I think @tlm probably is right ... stretch after playing.
I do like to use the roller also, definitely good for loosening up tight muscles. When I roll my calf muscles I can't believe how many knots and sore spots that are in those muscles. Yes stretching is made for when muscles are warmed up and it's after playing that they tighten up. So stretching after playing is definitely beneficial.
 

tlm

G.O.A.T.
Funner to moan and whine. Squats are for meatheads. Lol.

But seriously I know tlm is right. Time to use up the weights. That's what my physio said too. When I got therapy for the calf tear. I also got dry needling. That was basically torture.

Calf raises. Inverse calf raises. Squats. The works for the legs. That's what is needed. Plus stretching every evening.
I've been lifting for years but in the past I only hit the weights in the winter but once I started playing a lot of tennis I kept getting these nagging injuries. So I started lifting all year and it has made a world of difference.

I have a pretty nice home gym so that makes it convenient, but I still have to push myself to go hit the weights. Not a lot of fun but being able to play tennis just about everyday all year long makes the lifting worth it.
 

ByeByePoly

G.O.A.T.
I do like to use the roller also, definitely good for loosening up tight muscles. When I roll my calf muscles I can't believe how many knots and sore spots that are in those muscles. Yes stretching is made for when muscles are warmed up and it's after playing that they tighten up. So stretching after playing is definitely beneficial.
No kidding on the knots. Just try poking around with your fingers ... calf, forearm, tricep. I remember guys at my old club used to get sports massages regularly. I only did once ... talk about knot busting. Probably would be good injury prevention ... particularly as we get older.
 
No kidding on the knots. Just try poking around with your fingers ... calf, forearm, tricep. I remember guys at my old club used to get sports massages regularly. I only did once ... talk about knot busting. Probably would be good injury prevention ... particularly as we get older.
I've been receiving therapeutic massage twice a month on average for the past year or two and recently committed to once weekly. I tell my physio he has kept me in the game against much younger players


Sent from my iPhone using Tapatalk Pro
 

tlm

G.O.A.T.
I am playing while dealing with a sinus infection...ugh
I usually have sinus problems but this year so far so good, but I know what your talking about. That can really throw you off, it makes you feel like crap and no energy.
 

nvr2old

Professional
Tournament coming up Oct 7 and 8 with my club. Haven't played competitively for many years. Signing up for singles only. Not sure what NTRP I should try at 60 yo. We have mostly "older" members I would guess but it's also open to friends who are nonmembers. Thinking 3.5 as a starting point.
 

graycrait

Hall of Fame
I'm thinking any of us who are playing 10+ hrs a week are doing whatever we need to do taking care of ourselves. What works for one might not be what the other needs. Interesting to see what others do to maintain some degree of longevity in the game. I am just happy to be playing since 1960. I'll be 63 my next birthday and haven't seen a doctor since 2010, even though I have med care for life at a cheap cost due to military service. Just got disgusted with the over emphasis American culture has with pharmaceuticals, worrying about aging, death and the financial rewards for those involved in marketing fear. I know from experience that one day things like tennis will not be a possibility, but at this time I get calls from players from 18 to 80, from 2.0 to 5.0, to go for a hit. If I can help a lesser player I'll do it, if I can get chance to hit with my betters I'll eagerly do that as well. What I really like is to have a nice "hit" that reminds me of having a nice catch when my brother and I used to play catch with a baseball. That could be a leisurely catch with Hot Box added or just get sort of pissed and try to take each other's heads off. Tennis is a game that brings some added joy to being alive.
 

Vanhalen

Professional
I'm thinking any of us who are playing 10+ hrs a week are doing whatever we need to do taking care of ourselves. What works for one might not be what the other needs. Interesting to see what others do to maintain some degree of longevity in the game. I am just happy to be playing since 1960. I'll be 63 my next birthday and haven't seen a doctor since 2010, even though I have med care for life at a cheap cost due to military service. Just got disgusted with the over emphasis American culture has with pharmaceuticals, worrying about aging, death and the financial rewards for those involved in marketing fear. I know from experience that one day things like tennis will not be a possibility, but at this time I get calls from players from 18 to 80, from 2.0 to 5.0, to go for a hit. If I can help a lesser player I'll do it, if I can get chance to hit with my betters I'll eagerly do that as well. What I really like is to have a nice "hit" that reminds me of having a nice catch when my brother and I used to play catch with a baseball. That could be a leisurely catch with Hot Box added or just get sort of pissed and try to take each other's heads off. Tennis is a game that brings some added joy to being alive.
Same here! Last week I was at the tennis courts waiting on my partner who texted me and said he's running 20 minutes late. a young kid probably 14 was there and asked if I would hit with him he was not very good at all but I did enjoy helping him and just hitting balls back to him gently that's what it's all about.
 

ByeByePoly

G.O.A.T.
Same here! Last week I was at the tennis courts waiting on my partner who texted me and said he's running 20 minutes late. a young kid probably 14 was there and asked if I would hit with him he was not very good at all but I did enjoy helping him and just hitting balls back to him gently that's what it's all about.
I hit at a park with the ball machine. There are always beginners that show up. There is an art to "making sure they want tips".

How bad is your sinus? I wrote a dirty joke that might help you feel better?

See ... that is the "art" I was talking about. If you now ask for the dirty joke ... I know you were interested and I didn't force it on you. Volunteer stooping. :D
 

ChaelAZ

Legend
Playing a practice singles match against a serious grinder tonight. I can usually out hit him, but if I am off in pace he gets to everything and it will be a long physical match. At least it is only in the 90's today and not 115!

Annnnnnd, fricken aggravated knee injury.

Third point into the match I run over out wide on the add side for a really sweet cross court backhand pass with the guy at the net, but in rotation my knee tweaks. Even with hampered movement I was able to battle to a tie break after starting down 1/4, and ended up winning the first set. Got to 4/4 in the second and i had to call it as with compensating for my knee the back started to tighten.

This getting old shiz...is getting old.

So out for the weekend match on Saturday and will give Monday a try.

Dangit.
 

rogerroger917

Hall of Fame
Annnnnnd, fricken aggravated knee injury.

Third point into the match I run over out wide on the add side for a really sweet cross court backhand pass with the guy at the net, but in rotation my knee tweaks. Even with hampered movement I was able to battle to a tie break after starting down 1/4, and ended up winning the first set. Got to 4/4 in the second and i had to call it as with compensating for my knee the back started to tighten.

This getting old shiz...is getting old.

So out for the weekend match on Saturday and will give Monday a try.

Dangit.
Damn. Knee braces too now.
 

onehandbh

Legend
Would wearing shoes with a Nike air in forefoot and heel make a different regarding injuries?

I haven't used my basketball shoes for tennis but i have a pair with full air sole and they seem to have much more cushioning than tennis shoes.
 
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tlm

G.O.A.T.
Would wearing shoes with a Nike air in forefoot and hell make a different regarding injuries?

I haven't used my basketball shoes for tennis but i have a pair with full air sole and they seem to have much more cushioning than tennis shoes.
I use spenco full length orthodox insoles in my nike lunar ballistics and that makes a very comfortable set up.
 

tlm

G.O.A.T.
One advantage of being older is being able to retire. I've just recently retired and what a difference that makes for being able to workout and recover.

This morning I did a back and bicep workout, then went to courts and hit a couple hundred ground strokes with the ball machine. Came home and ran a mile, now doing some home tasks. Will take a nap and play a buddy a few sets this evening.

I try to follow a schedule close to this at least 3-5 days a week but try to at least hit once every day. I only have a couple months of outdoor tennis left so need to hit it hard before it gets cold. It's so nice to be able to sleep in everyday and not be rushed.

It is possible to push yourself pretty hard even at an older age if you can get the rest and recovery time necessary.
 

ByeByePoly

G.O.A.T.
Although tennis is a good workout for the legs it also can be abusive. So that could be the reason that some have injury problems at the end of summer. I had leg problems in the past but once I started exercising my legs I've had no problems.

I thought I didn't need to work my legs because I played so much tennis so I only worked upper body but this was a mistake. Many injuries are caused by muscle imbalance and tennis over works the lower leg and hamstring muscles. So over time the imbalance on the legs causes problems.

I do squats or lunges combined with calf raises 2-3 times a week combined with some stretching and so far no problems. I don't have an off season so I play on average 5 days a week and other than soreness from a tough 3 setter I have no problems.

I will say it again for you guys that want to play competitive tennis into old age you really need to do an all around strength training program. It makes a huge difference, but if not you can keep posting about all your aches and pains.
"Many injuries are caused by muscle imbalance and tennis over works the lower leg and hamstring muscles. "

This makes sense to me, and the lunges and squats seem obvious working the quads right? What I wonder about is the calf raises ... isn't that the lower leg muscle getting over worked from tennis?
 

ByeByePoly

G.O.A.T.
I was able to retire from the match at least :)

Still about 5 years until I can start another chapter in my life.
Can't wait.
That's cr@p ... sorry. We are all dropping like senior players. :confused:

OK ... somebody needs to remember next year we all have to take the last two weeks of August off. It's frickin hot then anyway.
 

tlm

G.O.A.T.
"Many injuries are caused by muscle imbalance and tennis over works the lower leg and hamstring muscles. "

This makes sense to me, and the lunges and squats seem obvious working the quads right? What I wonder about is the calf raises ... isn't that the lower leg muscle getting over worked from tennis?
Think about what you are asking? Yes the lower leg gets hit hard playing tennis. So if a certain part of the body gets hit hard then what would you want to do to protect it? Obviously you want to make it stronger and calf raises with weight is a great way to make them stronger.

Plus weight lifting pumps a lot of blood through the muscles being worked which helps keep the muscles healthy. I also do front leg raises with what's called a dard exerciser, this hits the front of the lower legs and ankles. This keeps the balance in strength of the lower legs which helps prevent injury.

Exactly because the lower leg gets blasted from tennis is exactly why it's good to keep them strong. Running from tennis hits the lower leg but not in a controlled even way that hits the entire muscle like weight training can.
 

ByeByePoly

G.O.A.T.
Think about what you are asking? Yes the lower leg gets hit hard playing tennis. So if a certain part of the body gets hit hard then what would you want to do to protect it? Obviously you want to make it stronger and calf raises with weight is a great way to make them stronger.

Plus weight lifting pumps a lot of blood through the muscles being worked which helps keep the muscles healthy. I also do front leg raises with what's called a dard exerciser, this hits the front of the lower legs and ankles. This keeps the balance in strength of the lower legs which helps prevent injury.

Exactly because the lower leg gets blasted from tennis is exactly why it's good to keep them strong. Running from tennis hits the lower leg but not in a controlled even way that hits the entire muscle like weight training can.
I think you missed your quote I put at the top. My question was related to your point about muscle imbalance from tennis, and doing exercises to add the balance back. I'm not questioning the benefits of exercises/weights in general.

You had mentioned hamstrings and lower leg as getting a heavy workout from tennis. I assumed that was the hamstring and calf becoming overly strong/imbalance. I assume the way to balance the hamstrings is to strengthen the quads. Maybe that is not correct.

Was my point with the calf ... if calf is overly strong from tennis, don't we need to work the front of the leg. You mentioned leg raises ... that sounds like the counter. I will only do exercises from home (not a member of a gym), but I could do something with my resistance band.

I might have missed your point about out of balance. Maybe your point was to just work everything.

I had already come to the conclusion I would start doing regular squats and lunges this winter. My guess is if I did nothing more than that, I would be much better prepared for singles next spring. That ... and keep weight 155-160 instead of 162-165. 5-10lbs really seems to matter in my singles.

Thx for input
 

tlm

G.O.A.T.
I think you missed your quote I put at the top. My question was related to your point about muscle imbalance from tennis, and doing exercises to add the balance back. I'm not questioning the benefits of exercises/weights in general.

You had mentioned hamstrings and lower leg as getting a heavy workout from tennis. I assumed that was the hamstring and calf becoming overly strong/imbalance. I assume the way to balance the hamstrings is to strengthen the quads. Maybe that is not correct.

Was my point with the calf ... if calf is overly strong from tennis, don't we need to work the front of the leg. You mentioned leg raises ... that sounds like the counter. I will only do exercises from home (not a member of a gym), but I could do something with my resistance band.

I might have missed your point about out of balance. Maybe your point was to just work everything.

I had already come to the conclusion I would start doing regular squats and lunges this winter. My guess is if I did nothing more than that, I would be much better prepared for singles next spring. That ... and keep weight 155-160 instead of 162-165. 5-10lbs really seems to matter in my singles.

Thx for input
Yes your right about hitting quads to balance out the upper leg. But I think you need to hit everything with the resistance training even if the tennis already hits that muscle.
 

Nostradamus

Bionic Poster
Have you guys in here ever hooked up with cute local tennis pro that just graduated college ? mid 20's, of course. I am talking about Female pro , of course.
 

ChaelAZ

Legend
"Many injuries are caused by muscle imbalance and tennis over works the lower leg and hamstring muscles."
More so that people carry too much extra weight that causes gross impact on knees. The general rule of thumb is for every pound loss you reduce impact on the knee by about 4 pounds. That is (literally) a ton of impact over distances and time. I'd say on average people are carry at least 10 extra pounds, which if they lose, would substantially reduce chances of injury.

I was 195 last year summer and after some injury issues I am sitting around 205. At best when I was 190 and playing leagues I was able to compete at a higher level than I feel like I can at the moment. At one point when I started I was at 227lbs and in the last year of racquetball and my first year in tennis I started having knee issue. Diagnosed with degenerative arthritis I was given options for injections, surgery, or simply losing weight. Lost 40 pounds and hadn't had a knee issue until just this weekend, and I directly attribute that to the added weight and lack of training.

College girls hit on me all the time ... BELIEVE ME!!!
I work at a college. I could tell funny stories about that. :D
 

ByeByePoly

G.O.A.T.
More so that people carry too much extra weight that causes gross impact on knees. The general rule of thumb is for every pound loss you reduce impact on the knee by about 4 pounds. That is (literally) a ton of impact over distances and time. I'd say on average people are carry at least 10 extra pounds, which if they lose, would substantially reduce chances of injury.

I was 195 last year summer and after some injury issues I am sitting around 205. At best when I was 190 and playing leagues I was able to compete at a higher level than I feel like I can at the moment. At one point when I started I was at 227lbs and in the last year of racquetball and my first year in tennis I started having knee issue. Diagnosed with degenerative arthritis I was given options for injections, surgery, or simply losing weight. Lost 40 pounds and hadn't had a knee issue until just this weekend, and I directly attribute that to the added weight and lack of training.



I work at a college. I could tell funny stories about that. :D
40lbs ... Good for you. That is amazing ... I think @nytennisaddict did the same thing. My fighting weight is 155lbs ... 5'8". That was my weight when I played singles tournaments in my 20s. Got older and played "fat" doubles 170-184lbs. I never saw 155 again until 4-5 years ago at age 54-55. Wow ... what a difference. Many of my friends didn't know me in my 20s ... and I actually got comments "don't lose anymore weight". I haven't heard that lately. :mad: It's arbitrary ... but I feel like 162 and lower is a pretty good weight for my singles. I like hamburgers and cokes and choclate ... daily.

College girl stories? I have the time. :D
 
D

Deleted member 23235

Guest
More so that people carry too much extra weight that causes gross impact on knees. The general rule of thumb is for every pound loss you reduce impact on the knee by about 4 pounds. That is (literally) a ton of impact over distances and time. I'd say on average people are carry at least 10 extra pounds, which if they lose, would substantially reduce chances of injury.

I was 195 last year summer and after some injury issues I am sitting around 205. At best when I was 190 and playing leagues I was able to compete at a higher level than I feel like I can at the moment. At one point when I started I was at 227lbs and in the last year of racquetball and my first year in tennis I started having knee issue. Diagnosed with degenerative arthritis I was given options for injections, surgery, or simply losing weight. Lost 40 pounds and hadn't had a knee issue until just this weekend, and I directly attribute that to the added weight and lack of training.



I work at a college. I could tell funny stories about that. :D
i had the same exact issue.
i'm 5'4"... weighted 205
was having knee issues (duh!)
doctor prescribed surgery
2nd doctor prescribed surgery, but suggested weight loss.
Me: "Why wouldn't you suggest that first?"
Doctor#2: "Because most folks that come to me already have already committed to an 'easy' solution, and get mad if i suggest weight loss."
3y later, i lost 61lbs... down to 154
fast forward some time... went back to 180,... but working my way back down (curently 175)
via protein shakes, fasting, and alot of salads, chicken, and peanut butter!
 

ByeByePoly

G.O.A.T.
i had the same exact issue.
i'm 5'4"... weighted 205
was having knee issues (duh!)
doctor prescribed surgery
2nd doctor prescribed surgery, but suggested weight loss.
Me: "Why wouldn't you suggest that first?"
Doctor#2: "Because most folks that come to me already have already committed to an 'easy' solution, and get mad if i suggest weight loss."
3y later, i lost 61lbs... down to 154
fast forward some time... went back to 180,... but working my way back down (curently 175)
via protein shakes, fasting, and alot of salads, chicken, and peanut butter!
61 ... crazy good ... call me impressed. I just lost 20lbs during that timeframe (probably 6 months) and that was quite an effort.

It's so hard to lose it ... and so easy for it to come back. I do think something changed in my metabolism when I lost the 20lbs. I don't eat great like I did back then, but I seem to stay 165 and lower.
 

ByeByePoly

G.O.A.T.
i had the same exact issue.
i'm 5'4"... weighted 205
was having knee issues (duh!)
doctor prescribed surgery
2nd doctor prescribed surgery, but suggested weight loss.
Me: "Why wouldn't you suggest that first?"
Doctor#2: "Because most folks that come to me already have already committed to an 'easy' solution, and get mad if i suggest weight loss."
3y later, i lost 61lbs... down to 154
fast forward some time... went back to 180,... but working my way back down (curently 175)
via protein shakes, fasting, and alot of salads, chicken, and peanut butter!
How much weight do you drop in a summer singles match. It's all water weight, but I will often drop 3-5lbs in a match. I drink plenty of water on changeovers ... just shows you can't keep up sometimes.
 
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ByeByePoly

G.O.A.T.
60 here, 5'8". Lost 37 pounds from 182 to 145 currently and have kept it off for 3 years. Joints still hurt but less than at the higher weight. Major help was no more fast food or sodas and eating better food less overall.
Will join you at 60 in Feb. I would rather have just met you for lunch.

145 ... excellent ... I might even be hamstring-safe at 145.
 

ChaelAZ

Legend
College girl stories? I have the time. :D
lol. Always time for those, but the really good ones never get spoken off again.

Anyway, knee is better finally and I bowed out of a league match Saturday, but just got a call from the cap'n that two other folks bailed and they were gong to have to default a match...unless I can be there. Told him I can be a warm body at least, but no running. he paired me with a guy that moves well so we will see how it goes. Hoping for lots of free points on serve and their UE's to keep up my season, least this match drags down my stats!

And darnit if the weather hasn't finally turned for the better in Arizona. 80's and 60's all weekend, so will be perfect on court.
 

ByeByePoly

G.O.A.T.
lol. Always time for those, but the really good ones never get spoken off again.

Anyway, knee is better finally and I bowed out of a league match Saturday, but just got a call from the cap'n that two other folks bailed and they were gong to have to default a match...unless I can be there. Told him I can be a warm body at least, but no running. he paired me with a guy that moves well so we will see how it goes. Hoping for lots of free points on serve and their UE's to keep up my season, least this match drags down my stats!

And darnit if the weather hasn't finally turned for the better in Arizona. 80's and 60's all weekend, so will be perfect on court.
Start practicing now ... "YOURS". Just hit serves and returns and then limp off the court. My buddy got a good accuracy drill yesterday. If it was more than two steps and a lean, I got another ball out of the pocket.
 
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