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Tennis is an excellent activity to help you stay in shape, but as with many other sports, it can also leave you vulnerable to injuries. Repetitive motions and quick bursts of movement could cause straining in the muscles and joints, leading to uncomfortable issues like lingering back pain and tendonitis. Discover which key body parts you should warm up before hitting the courts to minimize your risk of injury below.

5 Body Parts to Warm Up Before Tennis for Injury Prevention

1. Back

Lower back pain is a common complaint among tennis players. The sport requires rapid and frequent rotations of the lower spine, which can lead to stress in the spinal structures. Dynamic warmups like toe touches and roll-ups from a seated position can loosen up the muscles before tennis to prevent back pain.

2. Shoulders

Swinging a racket repeatedly can take its toll on the tendons that attach the shoulder muscles to the upper arm in the area known as the rotator cuff. When muscles in this group become fatigued, rotator cuff tendons can become pinched and injured. Perform cross-arm stretches before your next match to keep your shoulders safe.  

3. Elbows

There’s a reason lateral elbow pain is so widely referred to as “tennis elbow.” The sport requires repetitive use of the muscles and tendons joining the forearm to the outer elbow. The condition occurs when tiny tears develop in the tendons over time. Warm the tissues in this area up by extending your arm in front of you and facing the palm outwards. Then, use your other hand to pull on the palm gently.  

back pain4. Hips

Tennis requires a lot of side-to-side movement, which can strain the hip flexors. One way to warm them up before play is to perform hip circles, either while standing or on all fours. Static stretches like pigeon pose and lunging hip flexor stretches can also be used to alleviate tension in the hips.

5. Knees

Like the hips, the knees are vulnerable to quick bursts of movement. Meniscal injuries, tendinitis, and general knee pain are common among tennis players. Loosen the tissues surrounding the joint with kneeling or standing quad stretches before your next tennis session.

 

Of course, injuries are still possible even after thorough warmups. If you’ve sustained a sports injury or experience a chronic condition like persistent back pain, Stroud Chiropractic in Randolph County, NC, can help. Specializing in pain management, these chiropractic care professionals can also aid in injury prevention with adjustments and treatments to promote flexibility and performance. Browse their full list of services online, and call (336) 434-2107 to schedule an appointment.

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