It has been seen that many aspiring tennis players warm up in an incorrect manner, which later becomes one of the causes of their injuries. The injuries can affect them at some or other point of their careers, also getting worse for some who cease to play again. A persistent injury is one of the leading causes of retirement. Hence, players should try their best to avoid injuries and factors that could cause them as well and should always choose the right Singapore Tennis coach for their tennis career.
Therefore, along with being disciplined and following up with all daily routines, the most important part is the pre-match tennis warm-up. Besides preparing your body for further matches, it also reduces the chances of injuries.
- Myofascial Release exercises
The best method to perform this on your own is to use a foam roller. Myofascial release works similarly to massage in that it forces tension out of the muscle as you roll through it. It is an ideal technique to relieve stress and enhance blood flow to specific parts of the body. Of course, the movements you undertake for myofascial release are determined by the location of the discomfort. The exercises listed here are some of the most prevalent self-myofascial release techniques that have helped patients obtain pain relief.
- Tennis ball
Tennis balls can be very useful in targeting tiny muscle groups, such as the foot. For instance, pain in the bottom part of the foot, which is known as plantar fasciitis, can be cured. For doing this, you will need to sit in a chair and keep rolling the ball beneath your foot. For the other parts of the body, you can stand against the wall and place the ball at the back where the muscles are tense and keep massaging the sore muscles with it. Moreover, it can be used on the hip flexors, calves, pectorals, and muscle sore spots.
- Self-massage & Foam roller
A foam roller is effective in reducing pain in the shoulders and upper back, calves, quadriceps, glutes, hamstrings, and such. If the painful areas are within the reach of your hands, massage them with your fingers. Just start by gently pressing the points that trigger on touching and then rub the area. There are a lot of such small points that exist but are undiscovered by the players. The main reason behind such an undiscovery is the lack of private tennis lessons in Singapore. Getting the right tennis coach can help learn all these vital tips of caring for a player’s body.
- Stretching
Some of the stretches are inclusive of standing hamstring, standing quad, seated shoulder squeeze, etc. are an advantage for mild motion. Besides these, you can find many more stretches online on the web. Another thing that one needs to remember is that sometimes the discomfort during stretching can be the pain that is transferred from before.
If stressing on a muscle area does not reduce it’s pain, move on to the next one to see if you can determine the true source of pain.
- Mobility
The tennis mobility exercises can be the most significant part while training. We may normally achieve kinetic mobility by dynamically opening and closing the joints, tendons, ligaments, and muscles through movement. You are less likely to have injuries if your body can move comfortably and freely into deep positions. Some of the mobility exercises include:
- Kneeling thoracic rotation
Lack of thoracic mobility leads to shoulder problems in the players. The primary cause of this problem is deceleration after hitting and twisting at the time of the player’s limited service. In this process, the arm and joints of the shoulder are forced to work more without proper thoracic movement. Here the players also suffer from lower back pains and injuries due to forced rotational work of the lumbar spine. This exercise opens up the shoulders, lower back, and hips making the player comfortable to play.
- Hip flexor slide
Due to the stop-and-start nature of tennis, most players become tight through the front of their hips. Those are the ones that get the greatest use. The Hip Flexor Slide can be the best exercise for reducing tension and increasing the anterior hip range of motion. If you do not have a sliding disc, you can get a similar effect by raising and lowering your back leg while moving your front knee forth and back.
- Side lunge
It helps in stretching the abductor muscles on the insides of your legs pressuring into a deep range. This is when the abductors start to stretch; the hip range on the opposite side is challenged. As the abductor’s muscles are greatly used in the sport, a healthy range’s importance increases, which is well maintained by the side lunge.
- Hip joint mobs
The number of hip injuries is increasing every day. Players need stretches that could manage the hip joint better. This is attributable to several factors, the most important of which are string technology, faster courts, and aggressive playing style. Players all over the world are now focusing on hip health as it improves abduction in load position and hip abduction.
- Trigger point work
This is done with the help of a tennis ball or other pieces of equipment. The basic concept is to locate a tight spot, or “trigger point,” which is a small area of muscle, and then apply pressure to the point for up to three minutes, allowing the area to relax.
Final Words
The above mentioned points were some of the ways to maintain good health of the players. However, keeping everything in mind and managing can be difficult on your own. We, at TM tennis academy, provide great guidance to students under professionals for tailoring their skills and keeping them in good shape when it comes to the best Singapore tennis coach. We are certified and our diverse lessons, competence, and drills make us the best to provide private tennis lessons Singapore
