Category Archives : Injury Prevention

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Hamstrings Myofascial Release

It is very common that tennis players have tight hamstrings. You use them when running and jumping on court as they are assisting to bend your knee and extend the hip. And if you are one of the few that stretch the hamstrings regularly, and despite all the stretching they still remain tight, you need to do myofascial release. When you […]


Prevent Pain in Calf Muscles

Strained or torn calf muscle is a frightening thought for every tennis player. It can easily happen when you push off or lunge after a ball. Often it happens when the athlete hasn’t warmed up properly or the calf muscles are de-conditioned and tight. Previous calf injuries make the calf muscles more vulnerable for future injuries as well. Calf muscles are […]


Upper Back Row with Theraband

Tight shoulders or neck and tension headaches can be very unpleasant and almost everybody will experience them occasionally and some even regularly. Bad posture with head forward, tight chest muscles and weak upper back muscles are the culprit. If you look around, people with round upper backs and heads forward are a very common sight. The older they are, the more […]


Hip Flexor Myofascial Release to Relieve Low Back Pain

The hip flexor muscle, also known as iliopsoas, can cause severe pain if it gets tight. Its main function is to flex the thigh. The constant running and lunging on the tennis court can easily overwork the hip flexors. They get short and tight and very often will form trigger points. The hip flexors are actually two different muscles: the psoas […]


Upper Back Myofascial Release to Relieve Neck and Back Pain

In the majority of the tennis strokes, you have to perform an upper body rotation, rotating and loading in your hips. But a lot of trunk rotation also comes from the thoratic (upper back) spine. Overuse and small micro tears cause the upper back muscles to tighten to protect themselves. If the upper back becomes weak and tight you can experience […]


Chest Myofascial Release for Flexible Chest

Chest muscles, also known as pectorals, are very often overused and shortened in a tennis player. They can become stiff from overtraining and cause shoulder problems, poor breathing, and a hunched back. Stretching of your chest muscles is important, but sometimes does not do the job because it is difficult to reach deep. Frequently, trigger points form in the chest […]


Hip Pain Relief with Myofascial Release of TFL Muscle (tensor fasciae latae)

Pain in the hips and knees is a major source of distress for a serious tennis player. If you have aches in your hips or knees, you cannot move freely because every step will remind you of your discomfort. Common pain explanations are: arthritis, ligament injury or deterioration of joint cartilage. But very often the problem is not that serious. The […]


IT Band Myofascial Release for Knee Pain Relief

It is very likely that almost every tennis player will experience knee pain at one point in their career. Playing tennis on the hard courts (the only courts in Los Angeles) is tough on the joints and surrounding muscles. The overuse of the quadriceps muscles result in build up of trigger points – extremely painful spots anywhere in your muscles. […]


Static Stretching Routine After the Tennis Practice

Stretching after your tennis practice has enormous benefits. If you play on the hard courts a lot, the muscles and joints get a lot of beating. A thorough stretch afterwards will lengthen the tight and overused muscles and recreate balance between the left and right side of your body. Remember that you don’t want to do any static stretching before your […]