Tennis
is a great sport played in the metro Atlanta area. As a player and physician, I realize how
passionate people are about maintaining an active lifestyle. While tennis can be the perfect way to get
some exercise (and have some fun while you're at it), it's definitely a sport
that puts a lot of stress on the spine and back muscles. Sudden stops,
spine-twisting saves, and powerful serves are all part of the game, but they
can also be hard on your back. I often see patients who present with neck and low
back pain from injuries suffered while on the tennis court. I am passing along a few tips to help protect
your spine, while still being able to enjoy a sport we all love to play.
Proper Warm-up
As is the case when playing any sport, a good warm-up helps to prepare
and condition the muscles and joints so they'll be more flexible during play.
Without a proper warm-up, you're more likely to experience injuries like muscle
strains and joint sprains that could have you sitting out this tennis
season. For best results, you may want
to work with a therapist or trainer to develop a pre and post activity warm-up and
cool down routine. Be sure to ask about
specific tennis-related stretches to keep the neck, lower back, shoulders, and
knees limber while you are out on the court.
Serving
Serving the ball correctly places your spine in an awkward
position. You are hyper-extending the
lower back muscles and creating a forcible load to many structures of your
spine that have the capacity to generate pain.
That means every serve creates the potential for serious injuries. A
coach can be an excellent resource to help you find the right form for your
serve. Their professional guidance can
assist in providing you the power and accuracy you want while still protecting
your spine.
The Court
The type of court on which you play can have a big impact
(literally) on how much stress your spine will endure during your match. Not only do hard courts absorb less shock,
they also ratchet up the speed of the game, requiring greater agility for a
player to keep up. Soft courts, on the other hand, are able to absorb some of
the stress that occurs during sudden starts and stops, lunges and jumps. In
addition, a soft surface like clay slows down the speed of the ball, giving you
more time to react and position your body appropriately to avoid injuries. While they are less commonly available than
hard courts, soft courts can be ideal for those who want to play a more
leisurely game of tennis that protects the spine from injury.
Tennis players are amazing athletes; to play the game well, you
need extreme agility, endurance, and the ability to think quickly on your feet.
Because of the high demands of the game, the potential for injury is always
present, regardless of your skill set or level of play. With good preventive measures to stretch and
strengthen your spine, the likelihood of significant injury can be markedly
reduced. I hope you find these tips
helpful as you continue to play. Most importantly be safe and have fun out on
the courts!