Of course, to discover something new in this area is virtually impossible, and therefore we will try to briefly summarize the existing experience.
As in any other sport, in tennis may be a variety of injuries, but most of them falls on those that are typical for this game.
Always remember that every time he went to the court for a workout or a responsible appointment, be sure to do at least a light warm-up, to bring the muscles and ligaments in the "workers' state".
The weakest spot of tennis, it"Achilles heel" is the elbow. In 1873, the English surgeon Runge described the occupational disease "tennis elbow", which is typical for people of many trades (carpenters, musicians, typists and others.), Daily committing repetitive movements with the load on the muscles of the wrist and forearm. The result is the emergence of micro traumas permanent pain in the elbow.
According to sports physicians, pain in elbowtennis players are often the result of lack of equipment, not the right racket. Among other reasons for the insufficient attention to warm-up before the main load and individual anatomical and physiological features of the joint.
At the first appearance of pain stop playing, apply cold, apply a tight bandage on his forearm.
If the pain came at a crucial moment of the match,the freezing chloroethyl and tight bandage on time will remove the pain, but it does not guarantee that it will not happen again in the coming days. It is better to postpone the racquet for 2-3 weeks.
Find the cause
After the first symptoms of pain, try to find her true reason:
Pay attention to the implementation of the technique of strokes,especially with the rebound. Take the ball to the middle of the string surface. If the technology is not enough, do not take the money for a few lessons with a coach. Try to diversify your technical "arsenal" - repetitive motion, collectively, the "favorite methods" lead to a strain on the muscles and ligaments of hand and forearm.
Do not forget about a good warm-up before each access to the courts, especially in cold weather. Thoroughly knead the elbow.
Look, finally, to his racket: if your "weapon" you do not "hand", say goodbye to him and get more comfortable. If the racquet grip is too narrow, enough to add an extra layer of leather winding. Not bad to have the strings and the vibration damper. All the victims of the "tennis elbow" we recommend playing racket with a soft stretch string.
Exercises to strengthen the muscles and ligaments brush
From the first steps in the process of general physicaltennis training pay particular attention to exercise, aimed at strengthening the muscles and ligaments brush, making brush injuries are relatively rare. In tennis, you need to have a strong brush to reflect strong innings and strong impact.
And yet, may appear at first tolerant of pain in the hand, which without treatment are becoming stronger, bringing suffering to athletes.
Below are tips leading sports physicians:
Never play with a sore wrist. When the first symptoms of tension - pain atrotating or fixed in a certain position, aching, eventually fading pain after the game - should refrain from entering the court before the disappearance of the uncomfortable sensations.
Warm-up brushes before the game will prepare the joint to stress and prevent injury. Mash joint vigorous rotational motion 10-15 times clockwise and as much counter-clockwise.
Continuously strengthen the power brush. Often squeeze in the palm of a tennis ball - it's hard to find a more efficient and easier to exercise.
Improve technique strikes. Be especially careful in cold weather, when the muscles and ligaments lose heat quickly.
Warm baths and gentle massage can relieve pain for a few days
If pain persists for four to five days, you should consult a doctor.
In his book "How to win in tennis" Rod Laver, noting the troubles that await tennis, he writes:
Blisters on the heel and on the hand holding the racket, bring a lot of trouble. The best preventative measure for the feet - two pairs of socks to reduce friction.
- special gloves like gloves for golf - protect hands from damage and help to keep good racket, if your hands sweat.
- The bandage on the wrist well protects the hand from the sweat dripping on the handle of the racquet.
tennis shoes must be light, durable and comfortable. Clothing tennis player must be of a quick-drying fabric that does not require special care.
In conclusion, it should result in an opinioncosmetologist. There is no doubt that a player on the court should look like a good actor on the stage. But after exposure to sunlight, wind, dust, perspiration skin care needs, particularly for exposed skin. Of course, each athlete's own skin type, but give general recommendations.
- It is necessary to go to court to use creams that contain vitamins A, C and E. They activate the skin's resistance.
To avoid irritation of the skin under the influencesweat and dust, take to the court with a thermos cooled decoction of herbs: chamomile, sage, celandine. In the extreme case - a decoction of iced tea. In between playing, wipe the face, the body with a towel dipped in the prepared liquid.
I want to warn: wash your hair with shampoo or soap and water after each game or workout - the madness. Thus, you dry up the roots, bulbs and injure, believe me, the risk bald. Use a towel soaked in the broth of the same herbs.
Fatigue and itchy feet good lift herbal bath of chamomile or oak bark. After you steam the feet, soften them with cream.
Perhaps this is the minimum advice required to tennis players.