Category Archives : Injury Prevention

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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 […]


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 […]