This document discusses injury prevention in tennis athletes. It provides data on common tennis injuries, their causes, and recommendations for reducing risks. Some key points include:
- Tennis involves high physical demands that can lead to injuries if proper precautions aren't taken.
- Common injuries include shoulder issues like rotator cuff tears, elbow issues like tennis elbow, and knee/back pain.
- Injury risks can be reduced through proper warmups, stretching, strength training, technique, hydration, nutrition, and avoiding overuse or fatigue.
- Specific recommendations include dynamic warmups, rotator cuff exercises, stretching chest and shoulders daily, and addressing biomechanical flaws or muscle imbalances.
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Preventing Tennis Injuries Through Proper Hydration, Nutrition, Technique and Strength Training
1. Preventing Injury in
The Tennis Athlete
Stephan Esser MD, USPTA
Follow Me @EsserHealth or
@EsserSports
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2. Goals
⢠Introduce injury types, trends and risks in the tennis athlete
⢠Provide you tangible tools to reduce the most common injuries in
your athletes
3. Tennis
⢠10,680 steps in an hour of singles tennis
⢠100-200 serves per match
⢠200-300 ground strokes per match
⢠400-600 calories per hr of play
⢠Bake in the Sun
⢠Sweat up to 2.0-3.0L/h. (6.6lbs of fluid)
4. Tennis Injury
⢠BJSM: Pluim et al
⢠Injury incidence 0.05- to 2.9 per player per year
⢠Per hour of play 0.04- 3.0 injuries/1000 hours
⢠Junior Rugby 56.8/1000hrs JSMS Gabbett 2008
⢠Gender: slight inc in men > women
⢠Age: as age increases, risk of injury increases
⢠Volume: Unclear risk (tennis elbow)
10. Hydration
⢠Pre-hydrate
⢠20 ounces 2 hrs before sport
⢠20 ounces 15 minutes before
⢠Maintain
⢠Drink 10oz every 15 minutes ( 4-6 big gulps)
⢠Consider electrolyte/carb(6-8%) beverage if high risk of cramping or high heat
and prolonged play > 1.5 hrs
⢠Rehydrate
⢠Weighing themselves before and after practice. For every kilogram (pound)
lost during the workout, drink ~1.5 liters (~three cups) of fluid in order to
rehydrate the body.
⢠Monitor Urine Changes
13. Tips
⢠âEat your waterâ
⢠Make Water readily accessible
⢠Remind to Pre-hydrate and to drink during play
⢠High level or high risk players consider pre and post weigh ins
⢠Educate, Remind, Educate again, Remind again
⢠Performance vs Pain vs Recovery
15. Food as Medicine
The effect of dietary anthocyanins on
biochemical, physiological, and subjective
exercise recovery: a systematic review and
meta-analysis CRFSN 2021
⢠To summarize, ACN were shown to have an overall
beneficial effect on reducing CK, muscle
soreness, strength loss and
improving power after exercise. This
was accompanied by attenuated inflammation and
increased antioxidant capacity/status following the
intake of ACN, suggesting a potential causal link.
17. Tendon Injury and High Cholesterol
⢠Serum Lipids and risk of Tendon Injury
⢠Impaired micro-perfusion
⢠Increased risk of injury
⢠Increased risk of re-tear and slowed healing
⢠Patients with rotator cuff tears were more likely to have hypercholesterolemia when compared with the
control group. The Effect of Hypercholesterolemia on Rotator Cuff Disease Clinical Orthopedics and
Related Research 2010
⢠The present study found a significant association between moderate and high perioperative total
cholesterol and LDL levels and the rate of revision surgery after primary arthroscopic rotator cuff
repair. Perioperative Serum Lipid Status and Statin Use Affect the Revision Surgery Rate After
Arthroscopic Rotator Cuff Repair AJSM 2017
⢠Total cholesterol (TC) and low-density lipoprotein cholesterol (LDL-C) concentrations of the patients with
ATR were higher (p<0.001), and their high-density lipoprotein cholesterol (HDL-C) was lower than the
control group (p<0.05). Moreover, the concentrations of triglyceride (TG) and very low-density
lipoprotein cholesterol (VLDL-C) were significantly higher than controls (p<0.05). Is high concentration of
serum lipids a risk factor for Achilles tendon rupture?
⢠People with altered tendon structure or tendon pain had significantly higher total cholesterol, low-
density lipoprotein cholesterol and triglycerides, as well as lower high-density lipoprotein cholesterol. Is
higher serum cholesterol associated with altered tendon structure or tendon pain? A systematic review
BJSM 2015
⢠One intrinsic factor that appears to have an association with tendinopathy is body composition; more
specifically central adiposity Adiposity and tendinopathy Disability and Rehabilitation 2008
18. Osteoarthritis and High Blood Pressure
⢠Association of Hypertension with Knee
Pain Severity Among People with Knee
Osteoarthritis 2022
⢠Zhang YM, Wang J, Liu XG. Association
between hypertension and risk of knee
osteoarthritis. Med (United States).
2017;96:e7584.
⢠Hypertension meets osteoarthritis â
revisiting the vascular aetiology
hypothesis 2021
⢠Accumulation of metabolic risk factors
such as overweight, hypertension,
dyslipidaemia, and impaired glucose
tolerance raises the risk of occurrence
and progression of knee osteoarthritis: a
3-year follow-up of the ROAD study.
Osteoarthr Cartil. 2012;20:1217â26.
⢠Lo GH, McAlindon TE, Katz JN, Driban JB,
Price LL, Eaton CB, et al. Systolic and
pulse pressure associate with incident
knee osteoarthritis: data from the
osteoarthritis initiative. Clin Rheumatol.
2017;36:2121â8
⢠Association between hypertension and
osteoarthritis: A systematic review and
meta-analysis of observational studies
2022
30. Tennis Elbow
⢠Causes:
⢠Overuse: Volume > 5 times per week
⢠Misuse:
⢠Sudden changes: Frequency, hours played, intensity of play, string
type, raquet type, grip size etc
⢠Technique:
⢠Continental Groundstroke Forehand Grip use
⢠Late contact and single arm Backhand stroke
⢠Over-gripping the raquet
31. Tennis Elbow
⢠Prevention
⢠Educate: Proper form, technique and the Need for
ârest daysâ
⢠When selling new raquets, string etc, encourage a
gradual transition (ie: Like runners with shoes)
⢠Co-train: Shoulder, Core, hips, forearm and wrist
muscles
⢠Tips: âPowerâ comes from the legs/core
⢠âDonât kill the hummingbirdâ
34. Tennis Injuries
⢠Is tennis a risk factor for back pain or spondylosis?
⢠Hutchinson et al 1995:LBP #1 injury over 6 yrs in adol. elite
⢠Marks et al 1988: 38% of 143 ATP players missed at least 1 tournament due to back pain
⢠Alyas et al 2007: MRI LS 33 asymptomatic elite juniors < 18 y/o
⢠5 normal MRIâs 28 Abnormal
⢠23 with early facet arthrosis L5/S1 L4/L5
⢠9 Spondys (L5), 2 with G1 and G2 âlisthesis
⢠2 acute/5 chronic stress reactions of the pars
⢠13 with disc dessication, disc bulging
35. Low Back Pain Prevention
⢠On Court:
⢠Avoid the Tooâs
⢠10 minute cardio warmup
⢠Dynamic Stretching
⢠Teach Rhythm, Kinetic Chain Loading
⢠Control Volume and form of serves
⢠Off Court
⢠Daily core program
⢠Strengthen lateral hips and Butt
⢠Stretch the hip flexors, quads and mid/low back
⢠Consider cross training like swimming and pilates
39. Heat Illness / Cramping
0. Prevention/Pre-Hydration/Acclimitization
1.Stretch the affected area.
2.Re-Hydrate and consider salt tabs/electrolyte replacement
3.Massage the affected area with your hands or a massage roller.
4.Stand up and walk around.
5.Apply heat or ice. Put an ice pack together or apply a heating
pad, or take a nice warm bath.
6.Take painkillers such as ibuprofen and acetaminophen
40. Heat Illness/Dehydration/Fluid Replacement
Water
⢠1 quart water
⢠ž teaspoon table salt
⢠2 Tablespoons sugar
⢠Optional: Crystal LightŽ to taste
(especially lemonade or orange-
pineapple flavors)
Gatorade G2
⢠4 cups GatoradeŽ G2 (or one, 32
ounce bottle)
⢠3/4 teaspoon table salt
44. Knee Pain Prevention
⢠On Court:
⢠Avoid the Tooâs
⢠10 minute cardio warmup
⢠Dynamic Stretching
⢠Teach Rhythm, Kinetic Chain Loading,
⢠Consider off court impact fitness > on court
⢠Off Court
⢠Daily lateral hip and quad firing program
⢠Stretch the quads, hip flexors, hamstrings
⢠Consider low impact cross training if OA/Pain
46. Take Aways for Injury Prevention
⢠10 minute cardio warm up prior to play
⢠Perfusion/Blood Flow
⢠5-10 minutes of dynamic stretching
⢠Proprioception/Body Awareness
⢠Maintaining general body flexibility
⢠Strengthening posterior shoulders and lateral hips/glutes
⢠3-4 days per week at least
⢠Foundational Technique / Adequate Fitness
⢠Maintaining Hydration and Excellent Nutrition
⢠Acclimatization and Avoiding the Tooâs
http://drrobertlaprademd.com/publications/pdf/Articles/Pre%202005/1995%20Injury%20surveillance%20at%20USTA%20boys%20tennis%20championships.pdf
Five players (15.2%) had a normal MRI examination and 28 (84.8%) had an abnormal examination. Nine players showed pars lesions (10 lesions; one at two levels) predominately at the L5 level (9/10, L5; 1/10, L4). Three of the 10 lesions were complete fractures; two showed grade 1 and one grade 2 spondylolisthesis, both of which resulted in moderate narrowing of the L5 exit foramen. There were two acute and five chronic stress reactions of the pars. Twenty three patients showed signs of early facet arthropathy occurring at L5/S1 (15/29 joints) and L4/5 (12/29 joints). These were classified as mild degeneration (20/29) and moderate degeneration (9/29), with 20/29 showing sclerosis and 24/29 showing hypertrophy of the facet joint. Synovial cysts were identified in 14 of the 29 joints. Thirteen players showed disc desiccation and disc bulging (mild in 13; moderate in two) most often at L4/5 and L5/S1 levels (12 of 15 discs).