JAK'S MONTHLY ESSAY SERIES: Achieving Your Personal Best
The Walking Wounded
We've all been there at one time or another – playing with and hampered by -with a nagging but not completely debilitating injury. A "tweaker" in my vernacular. A more common usage might be a "strain."
If you're a regular player, who gives it their all, it's inevitable that you're going to experience one…or more going forward. Tennis is physical.
It's okay, tour players are seldom ever 100%, and are always dealing with some form of being "nicked-up." It's all relative.
These mostly minor soft tissue issues, but still frustrating and performance impacting, are usually muscular in their origin, including connecting tissue (fascia).
Managing these types of stubborn injuries includes mainly icing and heat treatments, and perhaps over the counter pain relievers as well. Commonly, if you're scheduled to play a match or just practice, heat before you go on court to get the healing blood flowing, followed by icing post play to help minimize any swelling and inflammation.
And consider warming-up a bit before going on-court.
The previously referred to "heating" can be accomplished in the shower by directing a hot stream onto the problem area for a few minutes, or more. Effective icing refers to placing your ice pack directly on the problem area – some use a damp cloth as a buffer - until it becomes uncomfortably cold – about :15 two to three times. Caution: do not immediately test the area, looking for miracles, until well after it has thawed to avoid further damage!
Of course, a good massage therapist (Need one? Email me and I'll forward you her contact info) can be helpful in getting the "kinks" out. And, if you own a Theragun, or one like it, use it frequently for immediate, albeit temporary, relief. Take it on-court for use on changeovers.
Naturally, overuse, poor technique, specific muscle weaknesses, bad fit rackets along with improper string tension for your game, and not using new or slightly used balls can all contribute to tennis related injuries.
Factor in that it only takes one awkward shot – especially on a windy or cold day - to cause a problem, particularly if you're one of those warm-up avoidance players who initially hit four balls, full-on, and declare that they're ready. Really?
Finally, day in and day out, commit to playing more relaxed – you'll play better and reduce injuries. Making repeated shots with excessively high muscle tension is a sure fire way to "tweak" yourself. Maximize your racket's "swing weight" mainly by relaxing your grip tension – not strangling the handle which negates the racket's power potential – to create a "soft power." The racket is the hitting tool. Not your arm!
Copyright© 2007- 2024 by Jak Beardsworth Tennis. All rights reserved, including the right of reproduction in whole or in part in any form.
COMMENTS WELCOME: JB1tennis@comcast.net