If you love hitting the court, the last thing you want is a nasty injury that stops you playing. Good news – staying safe in tennis is mostly about a few easy habits. Below you’ll find clear steps you can start using today, whether you’re a beginner or a seasoned player.
Warm‑ups are non‑negotiable. Spend at least five minutes doing light cardio – jog in place, jump rope, or a quick run around the court. This gets blood flowing to your muscles and reduces the chance of strains.
After the cardio, move to dynamic stretches that mimic tennis movements. Swing a racquet gently, do arm circles, and stretch your calves, hamstrings, and shoulders. Dynamic stretches improve flexibility without sacrificing power for your first serve.
Strength training also helps. Simple body‑weight exercises like squats, lunges, and planks build core stability. A strong core protects your lower back, which is a common spot for tennis‑related pain.
Wear the right shoes. Tennis shoes have specific tread patterns that grip the court and reduce slipping. Avoid running shoes or old sneakers; they wear out fast and can cause ankle twists.
Keep hydrated. You lose a lot of fluid during a match, even on mild days. A water bottle or an electrolyte drink should be within arm’s reach. Dehydration makes muscles cramp and reaction time slower.
Check the surface before you play. Hard courts are tougher on joints, while clay is softer but can be dusty. If the court is wet or has loose debris, delay your game – playing on a slippery surface increases the risk of falls.
Use proper technique. Over‑gripping a racquet or using a wrong swing path puts extra stress on your wrist and elbow. If you’re unsure, ask a coach for a quick lesson. Small adjustments can prevent the infamous tennis elbow.
Take breaks between games. A short 30‑second rest after each set helps muscles recover and reduces fatigue‑related mistakes. Listen to your body – if you feel a twinge, stop and stretch before it gets worse.
Finally, have a simple first‑aid kit on hand. Ice packs, bandages, and an anti‑inflammatory cream can make a small injury manageable until you see a professional.
Playing tennis should be fun, not frightening. By warming up, using the right gear, staying hydrated, and respecting the court, you minimize risks and keep the game enjoyable. Follow these tips and you’ll be ready for many more rallies without a single setback.
Iga Świątek faced verbal abuse from an aggressive fan during Miami Open practice, with insults aimed at her and her family. Her team quickly reported the incident, triggering heightened security measures. Similar harassment cases, like Emma Raducanu's in Dubai, reveal persistent risks for female tennis players.
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