Tennis Tips:injury prevention


This a huge topic all of its’ own but I am going to cover the basics here.
Blister prevention : these can occur on hands or feet.
Wear good socks to absorb friction. Thurloe are the best but are not fashion icons. I wear them because I have enough aches and pains without having blisters.
If you get blisters on your hands wear gloves. Why not? Light weight, smooth cotton.
If you already have blisters cover the area as soon as possible with Nu Skin band aids or something similar.
Towel off and if you get very sweaty change clothes in between sets.
Always wear a jacket after your match or training session has finsished it will prevent cold getting into your joints.
T shirts and dresses which keep the back and shoulders covered are preferable to ones where the skin is exposed for the same reason.
Always shower after a match and change into warm dry clothes.
Although ice has a place I think it is overused if you prefer warmth, warm up.
Always warm up before you play and stretch it is really important.
Wear footwear appropriate for the surface you are playing on.
Coaches are coaches and not doctors so if you have a pain which won’t go away and especially if it bothers you at night get checked out very carefully by a physician who listens to you.
Stress fractures can occur in young kids and need to be looked after.
For those living in the North make sure you take adequate amounts of vitamin D 2000 iu daily for adults and growing teens.
Be careful with the sun and use sun block or wear a hat to avoid sunburn.
Keep well hydrated and drink enough water.
Get enough sleep so that you are alert and attentive when running around the court.
Work out at the gym with a fitness coach to build strength and stamina.
Don’t overtrain. Some coaches overdo training and kill the kids so that by the time they are adults and ready for the tour they are already injured.
Always leave your kids wanting more.Under 10s no more that 2 hours per day.10-12 3 hours. 12-16 4 hours. It is not always the amount of time on the court it is the intelligent strategic use of court time and training opportunities.
If you are injured and recovering use visualization techniques on all your strokes so that you are working on your game when you can’t be on the court.
If you are a junior who wants to be a pro then take care of yourself you are the team and if you are injured no one can cover for you!
Eat a healthy nutritious diet with warm drinks and food.
Always have one day a week to rest. We are humans and need to rest one day a week. Our productivity is enhanced this way.
If you read this blog and have questions please message me.
I will respond.

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About Charlotte Ortega

I am a family physician and writer.I am an active member of the Puerto Vallarta Writers Group and I am coordinating this years International Writers Conference to be held in March in association with Los Mangos Library.Winters are spent in Mexico to escape the cold and the summers in Calgary, Alberta, Canada. I am British born but have not lived in the U.K. since 1997. My blog is intended to inform would be travellers and those who view Mexico as a preferred retirement destination on every aspect of living in Mexico, the good and the other...My husband Humberto is Mexican and is a font of knowlege on the diverse cultural and social nuances which exist in this vibrant and colourful country.
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