Injury Prevention on the Court: Pro Tips and Techniques

Tennis remains popular as a sport played by many people, both on a recreational and professional level. However, various injuries that can occur while playing tennis can affect athletes’ performance and cause long-term health problems. Therefore, knowing and practicing the precautions recommended by orthopedic specialists is important for anyone who plays tennis.

Warm-up and Stretching Routine

Before playing tennis, it is important to practice an effective warm-up and stretching routine to prepare the body. This is critical to stretch muscles and joints, improve blood circulation and reduce the risk of injury.

Orthopedic doctors recommend warming up and stretching routines for at least 10-15 minutes before each session.

Use the Right Equipment

Using the right equipment is an important factor in preventing tennis injuries. Appropriate racket size, proper footwear and the right ball selection can help protect the body. Orthopedic specialists advice tennis players to ensure that the racket is appropriate for their abilities and that the shoes have features that support the feet and prevent slipping. Choosing the right equipment when playing tennis not only helps to improve your performance but also helps to prevent potential injuries. Here are some important factors to help you choose the right equipment:

Racket Selection

Racket size is a critical factor that affects tennis players’ ability to use rackets. The size of the racket should suit the player’s physical characteristics and playing style. Generally, smaller racquets are preferred for young children and standard sized racquets for adults. The weight of the racket affects the players’ balance of control and power. Light racquets are generally more maneuverable, but heavier racquets provide more power. Players should choose the appropriate racket weight for their playing style and body type.

The tension of the racquet’s strings affects the impact and control of the ball strike. High tension strings provide more control, but can compromise power. Lower tension strings provide more power, but can slightly reduce control. Players should choose a string tension that suits their playing style.

Shoe Selection

A solid sole and ankle support are important factors when choosing shoes for tennis. Shoes that provide stability, especially in side movements and fast directions, can reduce the risk of injury.

Different shoes are available for tennis matches played on different surfaces. For example, there are special shoes for clay courts, hard courts and grass courts. Matching your shoes to the surface you play on can improve your performance and reduce the risk of injury.

Ball Selection:

Ball selection can vary depending on the type of court you play on and your playing style. Generally, a more durable and faster ball is preferred on hard courts, while a slower ball is more common on clay.

The grip you add to the grip area of the racket allows you to hold your racket during the game. Choosing a grip that suits your hand size and preference both increases comfort and optimizes control.