How to maintain body

for tennis?
BY:
Dr. Madhur Thawani
BPT, Ms. Exs, DPT (USA), MIAP

Tennis is played
worldwide and is one of
the most popular racket
sports.

Tennis
A high number of
tournaments for competitive
tennis players may lead to
overuse
injuries, such as
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"tennis elbow" or wrist
injuries.
For noncompetitive tennis
players, improper or
inadequate physical and
technique training may be the
cause of overuse injuries.

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Although overuse injuries make up a large chunk of tennis injuries,

the good news is that such injuries can be prevented with some
changes to technique and training routines.

Top 4 Tennis Injuries

1.Sprained Ankle
2.Shoulder Injuries
3.Stress Fractures
4.Tennis Elbow

Why we get Injuries ?

Incorrect
technique
Failure to warm up
and cool down
Time spent playing
Previous injury

What to do if an injury occurs

Stop playing
immediately to prevent
further damage.
Apply Ice.
First aid or medical
treatment of any
injury.
Expert advice
Dont resume play
until you have
completely recovered
from the injury.

TENNIS

Upper Limb Injuries are more common in children.

Like: Fracture of radius/ ulna.
Sprains/ Strains of wrist.

Lower Limb Injuries like Ankle sprains/strains

Knee spains/strains are less common.
Common anatomical injuries in Junior elite tennis
players is the back.

Overuse Injuries in the pediatric and adolescent population are

increasing in the society.

Spotting Overused Injuries

Stage 1: Pain after activity, no

movement problem
Stage 2: Pain during and after
activity with minimal movement
problem
Stage 3: Pain during and after
activity that persists throughout the
day, significant movement problem
Stage 4: Significant functional
impairment with all daily activities

Prevent Injuries

Regular Warm-up Routine

Proper Strengthening Exercises (Individual Plans) Like

Lateral Band Walks with External Rotation, Single Leg
Balance with External Rotation, Rotational Cable Rows,
Curl ups,1 Arm 1 Leg Row, Overhead Throws, Leg
Squats, Perpendicular Throws ,Ys, Ts, Ws and Ls

Regular Cool Down Routine

Three Tennis Training Programs

Performance
Program

In-Season
Program

Without
Weight Lifting
Program

Performance Program
This program will help to improve key
performance aspects like
Strength
Power
Flexibility
Speed and
Quickness.
Improve recovery habits to help sustain your
success.

Performance Program
End-result:
Powerful serve
Better court quickness
Less risk for nagging pains
Injuries like tennis elbow.

Days per week: 3-5

Duration: 75-120 minutes

Performance Program
Training Components:
Prehab (injury prevention)
Movement Prep (warm-up),
Plyometric,
Movement Skills
Medicine Ball
Strength
ESD (cardio), and
Regeneration (recovery).

In-Season
Twice a week, workouts to improve:
Strength
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Speed
Power and
Flexibility
Third day each week to improve your resistance to injury
and help your body recover faster.
Along with a nutrition roadmap, this training
will help you stay competitive and healthy throughout the
season.

In-Season
Training Components:
Prehab
EXAMPLE TEXT(injury prevention)
Movement Prep (warm-up)
Strength and
Regeneration (recovery).

Days per week: 3

Duration: 30 minutes

Without Weight Lifting

Sticking with your own resistance training routine?
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Then use this program to improve in every other area

Court skills,
Overall conditioning,
Speed,
Power,
Injury resistance and
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Nutrition habits.

Without Weight Lifting

Training Components:
Prehab
(injury prevention)
EXAMPLE TEXT
Movement Prep (warm-up)
Plyometric
Movement Skills
Medicine Ball
ESD (cardio) and
Regeneration (recovery).

Days per week: 3-5

Duration: 45-75 minutes

Thank you

This powerpoint, text, images, videos, and other materials

have been provided as general information for exercise and
rehabilitation and are intended for educational purposes.
Any individual beginning mentioned, or beginning any
other exercise program, should first consult with a qualified
health professional. Discontinue any exercise that causes
discomfort and/or dysfunction and consult with a qualified
medical professional. Please consult with a physician prior
to implementing any rehabilitation or exercise protocol.
This website does not contain medical advice. The
instructions and advice presented are in no way a
substitute for professional testing, instruction, or training.
The creator, producer, and distributor of website disclaim
any liabilities or loss, personal or otherwise, in connection
with the exercises and advice herein.

Disclaimer