Injury Prevention

Key Points

• Introduction:
• Discussing common injuries in junior tennis players: ankle, wrist, and shoulder injuries
• Many injuries are due to lack of proper preparation before getting on court
• Ankle Injuries:
• Ankle injuries are tough because even after being cleared by a physiotherapist, the ankle may not be fully healed from a proprioceptive standpoint
• Importance of maintaining strong ankles to better change directions
• Shoulder Injuries:
• Causes include:
• Excessive volume of play
• Improper technique
• Lack of mobility and strength conditioning
• Importance of coaches ensuring proper technique to avoid compromising shoulder positions
• Strong rotator cuff and proper mobility are crucial for shoulder health
• Wrist Injuries:
• The wrist is a complicated joint that often gets overlooked in terms of specific exercises for mobility and strength
• Emphasis on exercises to maintain a mobile and strong wrist
• Joint by Joint Approach:
• Concept by Gray Cook:
• Body is a succession of joints, alternating between mobile and stable
• Mobile joints (e.g., wrist, hip) move in multiple planes, whereas stable joints (e.g., elbow) move in one dimension
• Issues arise when a mobile joint becomes stable, leading to stress on adjacent joints
• Importance of Mobility:
• Proper mobility is key to prevent injuries and enhance performance
• Lack of mobility in joints like the hip can lead to issues in the lower back or knee
• Strengthening After Mobility:
• After improving mobility, it is essential to develop strength in those joints
• Example: improving shoulder mobility to enhance performance in movements like a tennis serve
• Understanding Pain:
• Pain indicates something is wrong and should not be ignored
• Immediate reduction of volume by 30% is recommended when pain is felt
• Continuing to train through pain without addressing the root cause can worsen the issue
• Over-Training:
• Over-training is a serious condition that requires proper recovery time
• It can take weeks or even months to recover from true over-training
• Importance of Fitness:
• Fitness as a Cornerstone:
• Fitness is crucial for injury prevention and overall tennis performance
• Proper fitness training allows players to get to the ball early, set up better, and control their shots
• Balance Between Technique and Fitness:
• Technique is important, but without the ability to get to the ball, it is ineffective
• Emphasis on the importance of fitness, recovery work, and warm-ups to prevent injuries and enhance performance