Injury Prevention


Most of the injuries are preventable. Our bodies are telling us very loudly when something is not right, but unfortunately we tend to ignore to listen. Until it is too late… Tennis fitness is extremely important. For the body to function optimally, all joints should be aligned in all planes. Shoulders should be over the hips, that should be over the knees, and the knees should be over the ankles. When this balance is disturbed, some muscles and tendons need to compensate, creating excessive forces on the joints, and over time overuses injury will develop. Tennis and other “lopsided” activities tend to develop more imbalances in the body than activities that use the body evenly. Therefore it is extremely important for you to pay attention how your body is feeling, and listen to the cues that it is giving you. Always strive to recreate the balance. Work regularly on your tennis fitness.


There is no secret to balance. You just have to feel it.


Visit the archive of Injury Prevention articles…

  • 5 Exercises to Heal your Wrists and Elbows
  • 6 Simple tips how to release your painful neck and feel better
  • 7 Simple Ways to Create Musculoskeletal Balance
  • 9 Reasons Why Every Athlete Needs Omega-3s
  • Advanced Hamstring/Hip Flexor Stretch — Front Split
  • Align Hips with Straight-Leg Hip Twist
  • Align your Hips with a Crocodile Twist
  • Balance the Hips with Hip Crossover Stretch
  • Basic Feet and Ankles Exercises for Pain-Free Performance
  • Best Recovery Exercises after a Knee Surgery
  • Book: Tennis Fitness for the Love of it
  • Calf Myofascial Release for Injury Prevention
  • Calf Pain Prevention with Stretching and Myofascial Release
  • Cats & Dogs Exercise Helps Painful Shoulders, Elbows, Wrists, Lower Back and Knees
  • Chest Myofascial Release for Flexible Chest
  • Cold Shower to Improve Performance and Health
  • Cossack Squat aka Side to Side Squat
  • David Ranney about “Tennis Fitness for the Love of it”
  • Don’t Believe in Overtraining
  • Dynamic and Static Stretching
  • Elbow Curls for Tennis Elbow or Wrist Pain
  • External Hip and Glute Stretch — Pigeon
  • External Hip Stretch
  • Fascia Release: Can Myofascial Release Really Help You?
  • Fit and Healthy Feet for Better Tennis and Less Injuries
  • Flexible Hip Flexors and Healthy Feet will Improve your Tennis Fitness
  • Foot Massage to Release and Stretch Tight Hamstrings
  • Get Healthy Shoulders with Chest Myofascial Release
  • Hamstring Stretch for Lower Back Pain
  • Hamstrings Myofascial Release
  • Hanging for Performance and Health
  • Healthy Shoulders, Wrists, Lower Back, Hips and Knees with the Wheel Stretch
  • Hip and Groin Pain Prevention with Frog Stretch
  • Hip Extensions for Strong and Functional Glutes
  • Hip Flexor Myofascial Release to Relieve Low Back Pain
  • Hip Pain Relief with Myofascial Release of TFL Muscle (tensor fasciae latae)
  • Interview with Oscar Wegner
  • IT Band Myofascial Release for Knee Pain Relief
  • Kettlebell Windmill to Improve Athletic Performance
  • Kinesio Taping for Rehabilitation and Injury Prevention
  • Knee Pain Relief with Myofascial Release
  • Kneeling Quadriceps Stretch
  • Make Your Psoas Happy: Sit Less and Perform Better
  • Many Fitness Uses of a Tennis Ball
  • Monster Walk for Strong Hips to Prevent Injuries and Improve Performance
  • Muscular Imbalances of Modern Life Style
  • Myofascial Release After Training for Faster Recovery
  • Myofascial Release Ball
  • Myofascial Release for Injury Prevention eBook
  • Myofascial Release Recovery Routine After Activity
  • Myofascial Release Routine to Prevent Overuse Injuries
  • Never Used Exercise to Eliminate Neck Stiffness
  • Pain in the Butt and How to Get Rid of Piriformis Problems
  • Plantar Fasciits Prevention with Myofascial Release
  • Prevent Achilles Tendon Pain, Heel Spurs and Twisted Ankles with Foot Circles
  • Prevent Hip and Knee Pain with TFL Self-Myofascial Release
  • Prevent Pain in Calf Muscles
  • Prevent Repetitive Motion Injuries with Air Bench
  • Prevent Tight Neck and Painful Shoulders with Elbow Curls, Arm Circles and Cats-and-Dogs
  • Proactive Injury Prevention Plan
  • Psoas the troublemaker – Eliminate pain by sitting less
  • Quadriceps Myofascial Release and Knee Pain
  • Reconnect with your Glutes for Maximum Performance
  • Release Tight Shoulders and Neck Pain with Upper Back Myofascial Release
  • Relieve your tight lower back with the Scorpion exercise
  • Rotator Cuff Stretch to Prevent Injuries
  • Rounded Shoulders Detrimental to your Athletic and Mental Performance
  • Sample Material of the Book “Tennis Fitness for the Love of it”
  • Scapular Exercises for the Health of Your Shoulders
  • Scapular Shrugs For Shoulder Stability
  • Sciatica or Piriformis Syndrome Treatment
  • Seated Groin Stretch — Prevent Groin Injury
  • Self-Correct Misaligned Hips to Prevent Overuse Injuries
  • Shin Splints Prevention with Myofascial Release
  • Short Foot Exercise to Improve Performance and Prevent Injuries. Love Omega-3s.
  • Shoulder Dislocates For Healthy Shoulders
  • Shoulder External Rotation with a Resistance Band
  • Shoulder Flexion Mobility
  • Shoulder Problems Caused by Lifestyle
  • Side Plank to Improve Performance and Decrease Injuries
  • Simple and Instant Relief from Tight Groin (Adductors)
  • Simple Ways to Release Tight Hamstrings
  • Spinal Twist Stretch to Relief Lower Back Pain
  • Sprained Ankle – Best Rehabilitation Exercises
  • Spreading Toes for Enhanced Foot Function and Improved Performance
  • Stability and Mobility for Optimal Movement and Performance
  • Static Stretching Routine After the Tennis Practice
  • Strength and Power for Injury-free Tennis EBook
  • Stretching Routine for Injury Prevention e-Booklet
  • Strong Shoulders with Overhead Carry
  • The Best Glute Stretch That You Should Do Daily
  • The Glute Bridge: The Simplest and Fastest Way to Athletic Performance
  • Tight Hip-Flexors, Self-Myofascial Release and Back Pain
  • Treat Painful Shoulders with Arm Circles
  • Trigger Points and Chronic Pain
  • Undergrip Shoulder Dislocates
  • Upper Back Myofascial Release to Relieve Neck and Back Pain
  • Upper Back Row with Theraband
  • Injury Prevention Tools at Power-systems.com

    Tools to use to prevent injuries and keep the body healthy. My personal favorites are the Myo-Release Ball, which I use daily. The results are similar to getting a deep tissue massage. My second favorite is the Theracane that allows me to reach all the otherwise unreachable areas of my body, and push and dig deep to release those pesky trigger points. The Travel Roller is sweet too... and the Rumble Roller is rough, for hardcore athletes.

    Myo-Release Ball for your tennis fitness

    Myo-Release Ball

    TheraCane for your tennis fitness

    TheraCane

    Rumble Roller for Myofascial Release, Extra Firm 31x6

    Rumble Roller Extra Firm (black)

    Massage Stick for your tennis fitness

    Massage Stick

    Travel Foam Roller for your tennis fitness

    Travel Roller

    Stretching Strap for your tennis fitness

    Stretching Strap

    Yoga Block for your tennis fitness

    Yoga Stretch Block

    Yoga Mat for your tennis fitness

    Stretching Mat

    Massage Ball for your tennis fitness

    Massage Ball