There are many different kinds of tennis, including lawn tennis, table tennis, and many others. Tennis is one of the most popular sports.
As is the case with athletes competing in other sports, professional tennis players have highly packed schedules, particularly regarding their training schedules. As a result, they do not have time to visit physiotherapy clinics in Singapore. And if some of them are careless with their health, they could not even be aware that it is worsening without their knowledge.
The ordinary tennis player needs to watch out for his health if he wants to keep playing the game for a significant amount of time. Having stated that, allow me to share with you the top ten suggestions I have for staying healthy while playing tennis.
Let the Game Begin
Tennis is played using various techniques, including serving the ball over the net, engaging in rallies in which the ball is hit back and forth between competitors, engaging in quick movements, and playing the game strategically.
Tennis is versatile enough to be enjoyed as a competitive sport or as a social activity with close friends and family. In either case, playing tennis is excellent if you want to keep your health, fitness, strength, and agility in good shape.
It has been determined that men expend approximately 600 calories during an hour-long game of singles tennis, while women burn approximately 420 calories during the same time.
Tennis not only helps participants improve their fitness and physical health, but it also has several positive effects on their social lives and mental health.
So, for those who play tennis, here are some pointers you should keep in mind.
Check that you have all of the necessary equipment.
Put on a pair of tennis shoes that are supportive and well-fitted. Make sure you’re using a tennis racket with the appropriate grip size, isn’t too hefty, and isn’t strung too tightly.
Get your body ready for action by warming up first.
Warming up first helps lubricate the joints, making it easier for them to move freely and without restriction. Muscles that have been heated are more flexible and contract more quickly.
Your warm-up activities should start easy and get progressively more difficult as time goes on. You can get your blood pumping by going for a brisk walk, riding a stationary bike, doing some light callisthenics, or performing any other exercise that increases your heart rate. If you are going to play a match, you should practise some light tennis for five to ten minutes by gently hitting, serving, and volleying the ball.
After you’ve finished warming up is the finest time to stretch. Hold each stretch for 15–20 seconds, and do not bounce while stretching the muscles. Never stretch to the point of discomfort. Stretches should be performed three times through.
Work on your quickness and your agility with specific drills.
The sport of tennis involves a high level of agility, particularly in footwork and directional adjustments. Your ability to get into position to make the shot will increase if you work on your speed and agility in practice.
Develop your stamina and your physical conditioning
Start with 20–30 minutes of cardiovascular exercise three times per week, such as jogging or cycling, and progressively increase the amount of time spent exercising and the intensity as your fitness improves. Tennis matches frequently go on for several hours. Your performance on the court will increase, and the risk of injury will decrease if you work on improving your physical condition.
Work on your strength.
Tennis players who engage in strength training have a lower risk of injury and play better overall. You will be able to hit the ball harder, move faster, develop your power and quickness, and become more explosive on the court. It is vital to perform strengthening exercises for the upper body as well as the lower body.
The optimal workout consists of three sets of ten repetitions, which should be done three to four times per week. However, these workouts should not be done on the same day or the day before the tennis competition.
Strengthen your core so you can avoid injury.
A solid foundation of core stability is essential for every tennis stroke. This refers to the individual’s capacity to control and maintain the trunk’s stability concerning the lower limbs.
The core’s primary function is to allow forces from the lower body to the upper body and racket. Your training should include core stabilisation exercises focusing on the abdominal, lower back, and hip musculature.
Be careful with the early preparation of your racket.
Be careful to get ready for ground strokes by positioning your racket appropriately before beginning your preparations. To protect the shoulder, elbow, and wrist joints from unnecessary strain, the racket should be held with the face down and rotated in the correct direction.
By practising the split-step, make sure you’re ready to receive a serve or return any shot.
This is followed by lowering oneself into the ready position on the balls of one’s feet while maintaining a very little hop. Knees should be slightly bent, with a space between them equal to that of the shoulders. Because of this, the legs can store elastic energy, which they may later release like a stretched-out rubber band.
Relax and unwind after the game is over.
When you’re done playing, stretch, and if you’re still feeling painful the next day, ice your affected area for 10 to 15 minutes multiple times a day.
If they follow these pointers, tennis players can play the game with ease and self-assurance, and they won’t risk injuring themselves in the process. Keep doing what it is that you are so good at.