Playing tennis is a demanding performance at any level of play. Sprinting on the hard courts and using one side of the body predominantly is extremely intense on your muscular-skeletal system. If you play tennis regularly, you may deal with ongoing pains and overuse injuries. The good news is that the majority of overuse injuries are preventable. Your body is telling you loudly when something is not right, but unfortunately, we often ignore that voice until it is too late and we are sidelined by an injury. You need to learn how to listen to your body.
As fun as it is to play tennis, it is extremely prominent to institution tennis specific fitness. The body functions optimally when all the joints align in all planes: shoulders are over the hips, hips are over the knees, and the knees are over the ankles. When there is imbalance in this alignment, other muscles and tendons will compensate and originate immoderate forces on the joints, which will lead to overuse injuries over time.
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The one-sided nature of tennis will originate more imbalances than other sports and you have to pay attention to how your body is feeling and what cues it is giving you. You have to strive to recreate the optimal balance in strength, flexibility, and joint positioning.
Practicing tennis specific fitness is not like any other fitness. You have to make explosive strength, power, balance, quickness, flexibility, stamina, and coordination. You need to institution all the elements regularly, and all the time work on your weak link. If you are too tight, stretch and accomplish myofascial issue more often than the other exercises. We tend to do what we like to do. We like to do what we are good at. Therefore, we often neglect our weaknesses because they are not fun to address.
The majority of tennis players at all levels has tight muscles and they do not like to stretch. Stretching should be part of your daily training regimen. Depending on how flexible you are, you need to spend more or less time, but after each tennis practice, you have to do at least a few basic stretches:
glute stretch (aka pigeon in yoga), because the hips and glutes are so overused in tennis calves, which you use in each step that you take on the court hamstrings quadriceps spinal twist for the lower back is a good stretch to finish on. It feels good and makes your spine flexible.
Learn about the point of stretching for your body and your tennis game. If you remain injury-free, your game will be steadily improving.
Mindful Fitness for Injury-Free Tennis: point of Stretching
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