With restrictions slowly being lifted and the return of warm weather, we are all more than ready to get outside and return to our favorite sports. Given all the COVID restrictions on sports and recreational activities, some sports may be more impacted than others. Tennis is one sport that is minimally affected because what better way to social distance then putting a net in between you and your opponent?!?
Returning to sports can be exciting because we have been inside for so long. However, we often we rush into playing our sport again without taking the time to fully prepare and properly warm up and stretch. In tennis, flexibility is a key factor that not only enhances your performance but also helps prevent injuries to your shoulders and legs.
Performing a quick 5-minute dynamic warm up when you get to the courts (before you start playing) will significantly decrease your risk for injury and help prepare your body to perform at it’s best. A dynamic warm up means that you don’t hold the stretch for a long period – just a second or two. By doing this you are giving your muscles a quick stretch which helps to loosen them up and also activate them, so they are prepared to work while you play. Since tennis is a full body workout it is important to warm up your whole body including your shoulders and legs, especially your quads, hamstrings and groin. Below is an example of a short 3-5 min dynamic warm up to do before you play. In this warmup you will be performing the stretches as you walk across the court.
The first stretch will be a basic quad stretch by holding your ankle and pulling it towards your bottom holding for about 3-5 seconds. Performing as many reps as it takes for you to walk across the court. On your way back perform high kicks until you get back to the side you started on.
The next stretch will be for your glutes, which will be done by bringing your knee to your chest then when you release, going into a forward lunge. You should feel this stretch in your hip and buttocks, again performing as many as it takes to walk across the court. On the way back to the starting point perform high knees, trying to get as many as you can before reaching the other side.
The next stretch is for your groin and hip. This will be done by bringing your heel and ankle towards your hands and pulling it towards your chest. You should feel this stretch in your hip and groin. Continue to perform as many as you can before you reach the other side of the court.
The following stretch is for your hamstrings by swinging your leg up towards your hands in the attempt to touch your toes. It is okay if you are unable to actually touch your toes – as long as you feel a good stretch in the back of your legs as you swing your leg forward.
The last two stretches are for your shoulders. The first will have you start with your arms straight out to the sides and swing your arms in circles, starting small and slowly getting larger as you go. On the way back to the starting line you will swing your arms across your body as if hugging yourself. Repeat this alternating which arm is above the other.
Performing this type of dynamic warm up before starting to play will significantly decrease your risk of injury when getting back into tennis and will help your body be prepared to play.
Whether you are playing tennis inside or outside this summer not only be sure to stretch properly, but be sure to have fun as well!
~ Written by Dr. Wesley Davis, a Physical Therapist at Fitzgerald PT and tennis lover. He is a Certified Tennis Performance Specialist, which allows him to specialize in rehabilitating and preventing tennis related injuries – learn more about him on our website here.
