Tennis: How to Prevent and Soothe Injuries

The 4 Main Injuries of Tennis Players

In France, tennis is the most popular amateur and club sport after football. And because only 16% of tennis courts are covered, the activity tends to pick up with the arrival of good weather, especially with the boost from Roland Garros. After the lack of winter training, the risk of injury increases. A study has even shown that there is a peak in tennis injuries every year in June.

Among them, we find:

Sprains

They mainly occur in the ankle. In the vast majority of cases, it is the lateral external ligament that is injured. A sprain can occur when the ligament undergoes a direct impact (a hit or a sudden movement, for example). But when playing tennis, we often traumatize our ligaments due to an excessive range of motion in the joint. A bad landing, and the sprain is guaranteed!

There are several levels of severity for sprains:

• Grade I sprains are mild. There is no bone fracture or ligament rupture. The ankle is slightly swollen, but you can still place your foot on the ground and maintain good mobility. Rest and regular massages, such as with the "Shock and Roll" care, can help with recovery.

• Grade II sprains are more painful. The ankle is swollen, and it is difficult to move it or place your foot down. An hematoma may appear. The ligaments may be partially torn.

• Grade III sprains are the most severe: one or more ligaments have been torn. The ankle is very swollen and sensitive to touch. It is impossible to move it or place the foot on the ground.

In all cases, and especially for Grades II and III, a visit to a doctor is necessary.

Tendinitis and Tendinopathies

A tendon connects a muscle to a bone. When it is subjected to more strain than it can handle, it undergoes micro-tears. Tendinitis can occur in the elbow (the famous tennis elbow), shoulder, knee, hand, wrist, or ankle.

What are the symptoms of tendinitis?

Tendinopathies manifest as more or less intense pain around the joints during passive stretching or when under tension from muscle contraction.

The Blazina classification distinguishes 5 stages of severity:

• Stage 1: Pain after exertion that disappears with rest.

• Stage 2: Pain during exertion.

• Stage 3: Continuous pain with discomfort in daily and sports activities.

• Stage 4: Tendon rupture.

What causes tendinitis?

• Repeated movements that the tendon is not used to.

• Overexertion or sudden excessive strain (if you push yourself too hard, too quickly without warming up).

• A change of playing surface, for example, from grass to clay courts.

• A change in equipment: a new racket that is larger or heavier than the previous one, or a change in string tension.

Because tendons are poorly vascularized, healing can be slower. Tendinitis and tendinopathies should not be taken lightly. If not properly treated, they can impact your sports practice and become chronic!

If the pain from tendinitis is particularly intense, if you feel your mobility is restricted, or if it does not improve after 48 hours, consult a healthcare professional.

Tennis Elbow

The quintessential injury for tennis enthusiasts! Tennis elbow is a tendinopathy of the outer elbow. It is characterized by pain that can extend to the forearm. Generally, you retain your mobility, but you may lose strength in your hands.

Tennis elbow is often treated with rest, regular massages (the "Shock and Roll" serum is especially suitable for this), or the application of a support bandage. If the pain persists for more than 48 hours, see a healthcare professional!

Blisters

Blisters are a perfectly normal skin defense phenomenon. With repeated friction, the epidermis lifts. A bulge forms and fills with clear fluid: lymph.

In the vast majority of cases, blisters are benign. However, they can be particularly bothersome and may hinder your performance.

How to Prevent Blisters?

• Don’t play a demanding match in shoes you are not used to.

• Pay special attention to your choice of socks.

• Toughen the skin on your feet with lemon juice before moisturizing them with "After Sport Ritual" cream.

Falls

A slightly too enthusiastic shot, and it's disaster. Falls in tennis are relatively common. Depending on the type of surface you’re playing on, you may end up with more or fewer burns or scrapes. To soothe the skin and promote healing, nothing beats regular application of "Bye Bye Burn."

From Shoes to Racket: Don't Neglect Your Gear

To minimize the risk of injury, choosing the right equipment is absolutely crucial.

Shoes:

When playing tennis, the feet and ankles are particularly engaged. Starting, sudden stops, and lateral movements require the right shoes. No recycling your running shoes! Choose shoes that provide good stability (to protect your Achilles tendon), and cushioning that adjusts to your body shape (to protect your knees) and the types of surfaces you will be playing on.

The Racket:

Choosing the right racket will not only help you progress but also prevent bad movements and the injuries that come with them.

When selecting a racket, it is essential to consider its weight (a lighter racket will be less traumatic but less powerful), its rigidity, and its balance. But don't forget to pay a lot of attention to the grip size! With an ill-fitting grip, you will hold your racket poorly. Not only will you be less effective, but you will also risk injuring your wrists.

Physical Preparation: Essential for Injury-Free Tennis!

Arrive Warmed Up on the Court!

Warm-up is a prerequisite for any sports activity. It prepares muscles and joints, maximizes performance, and, most importantly, prevents injuries. A good warm-up lasts at least 20 minutes and gradually increases in intensity as your body temperature rises.

Start with a few minutes of light jogging, then alternate between side steps, cross steps, heel-to-buttock, and straight-leg movements.

Next, do circular motions for your neck, wrists, shoulders, hips, knees, and ankles. Only after this should you start hitting some easy balls with your partners.

Improve Your Technique

Don't hesitate to get a coach. Not only will this help you improve performance and efficiency, but by learning to position yourself better, you will drastically reduce the risk of injury. The coach will take your body type and playing style into account to make the most of your abilities while preserving your body.

Strength Training

Yes! Regardless of the sport, strength training is essential. Tennis is an asymmetrical sport. When practiced regularly, it is particularly helpful to bring balance to your body.

Don't Forget Recovery

Recovery is often neglected, but it is essential for performance improvement and to avoid injuries. Active recovery eliminates toxins, helps reduce adrenaline levels in the blood, and promotes a gradual return to calm. It should last at least 10 minutes. You can, for example, jog slowly (you should be able to talk), do some cycling, or even swim.