Transcript PLAYING THE SHOTS

HOW TO PLAY A LONG INNINGS
Dr. Anita Desai
B. Physiotherapy,(Mum.),M. I. A. P.
Fellowship in Orthopedic Rehabilitation
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IMPORTANCE OF FITNESS
 To be healthy- for the body to function efficiently
 To be able to perform activities well
 Strengthen your child's bones
 Help promote healthy blood pressure and cholesterol
levels
 Boost your child's metabolism
 Help your child maintain a healthy weight
 Improve your child's self-esteem
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IMPORTANCE OF FITNESS IN
TENNIS
 Tennis is a physically demanding exercise
 Increase your child's muscle strength and endurance
 Help protect your child's muscles and joints from injury
 Improve your child's performance in nearly any sport.
 To sustain in the game for a long time( as in play the
game for many years)
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FITNESS IN TENNIS PLAYERS
REQUIRES
 General fitness - To be able to complete the game easily,
without much effort
 Muscular Strength - To be able to deliver powerful strokes
 Agility - To be able move around the court swiftly
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Equipment
 Shoes – Should be flexible, light weight and have a good
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cushioning on the sole to reduce the impact of the ground
with socks.
Clothes – Loose, light clothing – cotton or play dry to
absorb the sweat.
Supports or bands as required – e.g. wrist band.
Hair tied back, no fancy jewellery to minimise the
intensity of injuries if they occur.
Size of the racket and the string tension should be
appropriate.
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SHOES
 Specialized sole for shock absorption.
 A combination of leather or vinyl(which give support)
with mesh(keep the feet cool) gives support as well as
allows the shoe to breathe and have good ventilation.
 Shoes which are ill fitting can cause bunions or calluses.
 It is important to have the correct size.(Use wide toe box
in case of bunion.)
 Use good arch supports in case of flat feet or well
cushioned shoes in case of high arches.
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COMMON INJURIES - 1
 ANKLE SPRAINS – damage to the ligaments and other
soft tissues around the ankle due to the sudden sideways
movement particularly if the surface is slippery or the
player is fatigued.
 If an injury occurs, treatment is RICE.
 Wear an ankle stabilizing support while playing.
 Rehabilitation programme including strengthening the
ankle and improving grip and balance with exercises.
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ANKLE SPRAINS
-Sprains of the outer
ligaments of the
ankle are common.
-You can minimize
the risk by selecting
shoes that are
specifically designed
for tennis and that
have substantial
support built into
the outer counter of
the shoe.
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COMMON INJURIES-2
 SHOULDER STRAIN - Could be due to bursitis or
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inflammation of the Rotator cuff muscles.
Caused due to repeated stresses while serving or strokes
or excessive overhead serving.
Gives pain when the arm is raised.
Shoulder stabilisation and strengthening exercises to
increase the strength and endurance of the muscles.
If occurs,treatment includes ice, rest for the
inflammation to subside and a graded rehabilitation
programme.
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ROTATOR CUFF
TENDINITIS
More likely to
occur if the arm is
at an angle of 90
deg from the side
of the body.
Changing your
technique to
increase the angle
to more than 90
deg.(ideally 135
deg) will lessen
the chances of
injury. .
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Shoulder stretch
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COMMON INJURIES - 3
 CALF STRAIN – Caused due to stress in the calf muscle due to
overstretching or forced push off.
 Stretching the muscles and a good warm up is essential.
 If occurs, RICE and a graded stretching and strengthening
programme to increase the muscle strength.
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CALF STRAIN
- Most common cause
is a tight calf muscle.
- Stretching the calf
muscles with the leg
extended gives a good
stretch to the muscle.
- Tendinitis is an
inflammation of the
Achilles tendon due to
overuse.
- Treatment is RICE
and the use of heel
lifts.
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COMMON INJURIES – 4
 BACK STRAIN – Strain in the back muscles due to
sudden strong uncontrolled movements.
 May be a sprain in the muscles or a bony injury to the
spine like a stress fracture due to sudden hyperextension
with rotation and bending.
 Can be avoided with proper coaching, avoiding faulty
techniques of serving and back strengthening and core
stability exercises to improve posture and support to the
spine.
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BACK PAIN
- Common technique
flaw involves
overarching the back
on serves and
overheads instead of
bending the knees
and lifting the heels to
properly balance the
upper body.
- Strengthen
abdominal and back
muscles and to
increase flexibility can
minimize back pain
associated with tennis
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COMMON INJURIES - 5
 Tennis Elbow – Intense pain in the muscles as they
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attach to the bone near the elbow radiating to the
forearm.
Caused due to shearing forces on the elbow. Sudden
twisting and turning movements.
Can be avoided by doing a good warm up and stretching
and strengthening exercises.
Correcting faulty grip and the right size of grip of the
racket and the right technique.
Treatment includes ice, rest and a tennis elbow support.
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TENNIS ELBOW
Can be caused by a
faulty backhand
technique like:
-Elbow leading the
racket
-Wristy impacts
-Late strokes.
Two-handed
backhand relieves
the stress on the
muscles which
attach to the lat.
epicondyle.
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 Stiffer graphite-type racquets with
Tennis Elbow
large heads that expand the impact
area are preferred.
 String tension should be
manufacturer’s lowest
recommendation.
 Smaller heads and excessive string
tension require the forearm
muscles to exert more and may
lead to Tennis Elbow.
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GRIP
 Too small a grip -allows the racket to twist or
move in your hand which can in turn lead to
tennis elbow.
 Forces you to squeeze the racket tighter to
maintain control, leads to fatigue in the hand,
wrist, forearm and elbow, and can cause
tendinitis.
 You can sometimes increase the size of a grip
with a sleeve.
 Handshake grip is the best with the racket
making an “L” with the forearm.
 Proper fitting grip will improve your control
over the racket and improve your game.
KNEE STRAIN
 Tennis, being a high impact sport, the knee is under a lot
of stress.
 The Quadriceps muscle plays a major role in stabilizing
the knee joint.
 Weakness of these muscles or improper footwear,
tightness in the muscle can be the major causes for knee
strain.
 Good stretching of the Quadriceps, warm-up,
strengthening and correcting the footwear are important
to avoid this.
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KNEE STRAIN
-This is thought to
be related to the
"spring-up" action
of the knees on the
serve.
-A short-arc knee
strengthening
program to build up
the innermost
quadriceps muscle
in the thigh.
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HAMSTRING STRAIN
 Doing too much, too soon or pushing beyond your
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limits.
Poor flexibility and strength.
Muscle imbalance between the quadriceps and
hamstring muscle groups.
To avoid, warm-up and stretch before the game.
Gradual increase in the intensity and duration of
exercise reduces the chances of a muscle strain.
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PRECAUTIONS
 Wear loose comfortable clothing.
 Wear correct shoes meant for the particular game.
 Keep yourself hydrated by drinking adequate amount
of fluids.
 Do a proper stretching and warm-up to prevent
injuries. Cool down is as important.
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CORE STRENGTHENING EXERCISES
 Core-strengthening exercises strengthen your core
muscles.
 Includes your abdominal muscles, back muscles and
the muscles around the pelvis.
 Strong core muscles make it easier to do physical
activities
 They improve your balance and stability.
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Pelvic tilt
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Pelvic bridging
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Static Abdominals
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Dynamic Abdominals
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Abdominal exercises - 1
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Abdominal exercises - 2
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Abdominal exercise -3
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Back Extensor exercises - 1
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Back extensor exercises - 2
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Dynamic Hip Strengthening
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SINGLE LEG BALANCING
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NUTRITION
 Is the gear within.
 The right food can make you a better player, resist
fatigue and stay healthy.
 For kids, a healthy balanced diet is required.
 Try to eat all colored food.
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NUTRITION…
 Proteins(found in meat, beans, fish, nuts, pulses like chick
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peas)
Carbohydrates (fruits, vegetables, and whole grains are the
best sources)
Vitamins (as found in fruits and vegetables, for instance)
Fats, as in nuts, cheese, butter, oils
Water, in plenty. 1 - 2 cups prior to exercise and ½ cup every
30 minutes during activity. DON'T WAIT UNTIL YOU ARE
THIRSTY.
Minerals like calcium found in milk, yoghurt, cheese, green
leafy vegetables and iron as in meat, beans, leafy
vegetables.
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FOOD PYRAMID
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