Tennis continues to be the most practiced racket sport in our country, despite the boom experienced by squash and especially paddle tennis in recent years. A correct and healthy practice of tennis should not ignore a good warm-up and stretching before entering the court. For tennis to have a beneficial effect on the body, it must be combined with regular aerobic training.
In a tennis match, various skills and physical qualities come into play, such as coordination, agility, speed, power, strength and endurance, both muscular and cardiorespiratory. However, if tennis is approached as a means of improving health, it is this last quality that is the most important.
The recreational player, who goes to the court sporadically to play a weekly or fortnightly game with friends or office colleagues in order to have fun, should know that his hobby has little impact on his state of health if he does not combine this sport with others of an aerobic type, such as running or cycling.
As explained by Dr. José López Chicharro, a sports physiologist at the Nursing Department of the Complutense University of Madrid, in the XXII Exercise Physiology Course, held in Madrid, “from the point of view of health, the career is preferable to tennis. Only if the amateur tennis player follows an additional aerobic training will he benefit in healthy terms ”. The expert even doubts that playing one or two tennis matches a month has any positive effect on the body.
A basic physical training is recommended to properly perform this sport. Although in tennis, a modality in which periods of intense work are continuously combined with rest, it might seem that aerobic endurance does not play an essential role, good cardiovascular fitness is important. The body achieves a faster recovery during the continuous “stops” that occur in each game.
Fitness Tips For Playing Tennis
Warm-up for five to ten minutes before the game. Warming up can be as simple as running around the track. For when you start to perspire. Stretch the different muscle groups that you are going to mobilize.
Drink lots of Water
Drink plenty of fluids before, during, and after playing to avoid cramps and numbness.
Avoid play Tennis on hard surfaces
Avoid playing on very hard surfaces, such as concrete, asphalt or synthetics. To prevent injuries to the lower back, if you have no choice but to practice this sport on these types of tracks, make sure that the shoes have a good camera in the heel to absorb the blow.
Wear Anklet Socks
Sneakers need good support to prevent ankle injuries. If you have weak ankles, you can use two socks or an anklet and socks.
Use sprinkling talcum powder
To avoid blisters on your hands, dry the mango by sprinkling talcum powder or sawdust.
Health Fitness Precautions While Playing Tennis
- When serving or smashing, don’t arch your back unnecessarily. The correct position is to bend the knees and raise the ankles. In this way, the bodyweight is practically balanced.
- Remember that sudden stops and starts can cause moderate twisting.
- Avoid landing on the back of the foot. It can cause injury to the Achilles tendon.
- Overtraining can cause plantar fasciitis. Rest is the best remedy, but it is also possible to alleviate symptoms using arch and ankle supports.
- A first aid kit in your backpack is important, as is knowing how to use it. It should contain gauze, bandages, and antiseptics.
- A common injury among tennis lovers is a tennis elbow. Here are some tips to avoid it
Fitness Tips To Considered For Playing Tennis
- Warm-up and gradually stretch your wrist
- Start setbacks from the shoulder. Don’t put your thumb behind the
handle of the racket to get more backhand support.
- Bend your arm on front strikes. This makes it easier for the biceps and back to doing the pulling, rather than the elbow.
- When serving, bend your arm. If you keep it straight, with a very stiff wrist the blow is transferred with all its force from the wrist to the elbow.
- Finally, it is advisable to correct technical gestures to reduce the excess load on the forearm due to poor execution. The most experienced coaches frequently insist that to prevent tennis elbow, special attention must be paid to the correct execution of the backhand.