Category Archives : Injury Prevention

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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 […]


Rotator Cuff Stretch to Prevent Injuries

Most of the shoulder injuries happen because of the excessive forces that tennis creates on the tendons of the shoulder muscles. If the shoulder muscles are weak or tight or if there are imbalances, the motion in the shoulder doesn’t happen correctly and the constant repetitive forces of tennis strokes will create problems and injuries over time. In the past article […]


Shoulder External Rotation with a Resistance Band

The repetitive nature of tennis puts your body under severe stresses and potential injuries, especially in the knees, ankles, lower back and shoulders. Shoulder injuries are one of the most common in a tennis player because the shoulder muscles are relatively small and exposed to tremendous repetitive forces. Also, because of the large range of motion in the shoulder, the […]


Advanced Hamstring/Hip Flexor Stretch — Front Split

Hamstrings, the muscles in the back of the thigh, are very important for effective sprinting and powerful running strides on the tennis court. They bend the leg in the knee and straighten at the hip joint. Hamstring injury is a common occurrence in tennis. There are many reasons: insufficient flexibility, poor strength (especially in comparison to the quadriceps muscles in […]


Sprained Ankle – Best Rehabilitation Exercises

Almost every tennis player has suffered from a sprained ankle at some time in his/her career. It is the most frequent injury in sports with side-to-side movements. The most common ankle sprain is the outer ankle sprain: an overstretched ligament and partial or complete ligament tear. You need a lot of patience to rehabilitate an ankle sprain properly. Sprained ankles can […]


Kneeling Quadriceps Stretch

Quadriceps, the muscle in the front of your thigh, is one of the most powerful muscles in the body. You use it for all the movements on the tennis court: running, jumping, lunging, and squatting. The more you use it, the shorter it gets, and the risk of injury increases. Often the risk is even higher if there are differences […]


External Hip Stretch

Hips are extremely important for a tennis player. Tight hips limit the range of motion and ease of movement on the court and can cause muscle strains and tendinitis. For example, if you need to get low down for a shot and if your hips are tight, you will bend in the waist rather then flexing your hips and knees […]