Category Archives : Injury Prevention

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Spreading Toes for Enhanced Foot Function and Improved Performance

Spreading toes sounds like something we don’t do very often. Can you spread your toes as easily as you can spread your fingers? Can you move your toes independently and as you want? Or do they have “life on their own”? Which means: when you want to move your big toe, all the other toes follow… If your toes have life […]


Hamstring Stretch for Lower Back Pain

Hamstrings are the muscles in the back of the upper leg. In tennis players, they are often too weak. In general population, the hamstrings are often too short and tight, which can cause different issues and aches, including lower back pain. The hamstrings are extremely important for effective sprinting and powerful running strides on the tennis court. They bend the leg […]


9 Reasons Why Every Athlete Needs Omega-3s

Often people take Omega-3s because they hear it is really good for their health and for the heart. According the American Heart Association the omegas should be keeping the arteries clear and reducing the triglyceride levels. In the standard american diet (SAD) we consume way too many Omega-6s and while the ratio of Omega-6s to Omega-3s should be almost 1:1, […]

Suzanna McGee, Author

Fascia Release: Can Myofascial Release Really Help You?

How many times have you heard or read that you have to do myofascial or fascia release to heal and correct your tissue for your muscles to function correctly? How many times have I “ordered” my students to do myofascial release? Yes, VERY often… Some of us comply more, some less… I think everybody has good intensions to do it, […]


Shoulder Problems Caused by Lifestyle

Our soft tissue responds to the demands we put on it. When you do something a lot, the body creates tissue patterns that assist doing what you do a lot. You are how you move. The ranges of motion where you keep moving, the tissue stays hydrated and gliding and moving well, while in the ranges of motion that you […]


Simple Ways to Release Tight Hamstrings

If you are an athlete, you most probably have tight hamstrings, except if you pay daily attention to them with stretching, self-myofascial release, massages, and regular strengthening of the backside muscles, including glutes, hamstrings, calves, and back. Unless you are a professional athlete, the chance is that you don’t have time nor the obsessive desire to do this work almost daily. Life […]


Simple and Instant Relief from Tight Groin (Adductors)

Your athletic performance and life well-being are often limited by your most significant weaknesses, mental or physical. For the physical weaknesses your major goal should be to find them and improve them as much as possible to prevent future overuse injuries and to improve your performance. Often, tennis players have unilateral weakness (on one side, often on the non-dominant side) […]


Kettlebell Windmill to Improve Athletic Performance

A strong core is extremely important for every tennis player as it creates the stability for the hips and shoulders during the stroke production. Having a strong core is essential for a smooth transfer of power from the core to the limbs, while maintaining a perfect balance, flexibility and strength. A strong core allows your limbs (arms and legs) to […]


Side Plank to Improve Performance and Decrease Injuries

The one-sided and repetitive nature of tennis creates big imbalances in your body. Unless you are already taking care of your fitness training in such manner that you work on re-balancing your musculoskeletal system, you are almost guaranteed that you will get some kind of overuse injury sooner or later. While I don’t like to bring negative news to you, […]


Prevent Hip and Knee Pain with TFL Self-Myofascial Release

Hip and knee pain is one of the most common issues for serious and recreational tennis players. When I tell people how often I play tennis, their first questions is “How about your knees? Isn’t playing on the concrete really bad for your knees and hips?” Well… yes and no. It is not one of the most friendly surfaces for […]