Tag: recovery

Quick recovery methods for combating Tennis Injuries

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It’s inevatable that injury will occur at some point in tennis since it’s a physical sport that places a lot of stress on the body the more competitive we play. Whether you suffer from joint pain, lower back pain, or tennis elbow there are numerous methods of treating these symptoms quickly so players can get back out on the faster.

Once such method is to explore the several prosthetic product options out there that can help restrain further injury and pain such as sport tapes, compression sleeves for knees and arms, and elbow guards for reducing tendinitis. The key is to continue wearing whenever you are on the court or until it is no longer needed. In addition there are some simple exercise tricks that can help accelerate muscle repair in these areas such as pushups, planks, and squats.

Like with other sports, it’s essential to stretch and loosen your muscles prior to playing tennis, then stretch again when you’re done. This will reduce the likelihood of muscle strains as well as the lower-back muscle spasms often experienced by tennis players. Core stretches such as trunk twists, arm circles and slow jogging from one part of the court to another are good ways to warm up your muscles prior to play. If you have chronic back pain, you may want to add to your warm up some lumbar stretches to your warm up routine. All professional tennis coaches recommend stretching before lessons so always try to arrive at least 10 minutes early. This practice also makes players more flexible and agile in their performance.

Learning proper technique will help reduce injuries when playing tennis. A professional coach will teach you optimal stances and other creative ways of working around injuries while still maintaining performance. One such method is using the one-handed backhand, which can reduce some of the rotational stress that this shot puts on the spine. Your coach can teach you safe practice techniques and help you avoid excessive repetition of a single kind of shot like a serve or overhead, reducing the chance of straining any muscle groups.

Massage Therapy has unlimited benefits for muscle spasms, soar joints, to tendinitis. Deep tissue massage and sports massage modalities are proven therapeutic methods of healing muscle and joints faster. You can always ask your licensed Massage therapies for additional methods you can use at home such as placing a tennis ball under your lower back to help relieve pressure.

Does age really factor into the decision to play Tennis verses Pickleball?

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In 2017, it was estimated that 962 million people around the planet were aged 60 or over, comprising a staggering 13% of the global population. The population aged 60 or above is growing at a rate of about 3% per year. Europe has the greatest percentage of population aged 60 or over at 25%. Rapid ageing will occur in other parts of the world as well, so that by 2050 all regions of the world except Africa will have nearly a quarter or more of their populations at ages 60 and above. The number of older persons in the world is projected to be 1.4 billion in 2030.

Another interesting statistic points to the fact that over 68% of all pickleball players are also over 60 years of age. Therefore, there is no denying that the lure of Pickleball is growing steadily in parallel with this age demographic population. In fact, there are more than 2 million people around the world playing it today. Skeptics are forecasting that in the next few years, we can expect four times as many pickleball players.

What’s the allure and why are traditional tennis enthusiasts turning in their rackets for paddles?
Maybe it’s because Pickleball has so many skills compatible with those of Tennis? Pickleball uses smaller courts, underhand strokes, and slower balls which appeal to many baby boomers who spent their previous decades hitting overhead smashes and charging the net and now want to stay active and competitive, despite their limitations. The game of Pickleball combines the elements of tennis, badminton, and ping-pong. Pickleball can be played indoors or outdoors with a paddle and a plastic ball, the court is the same size as a doubles badminton court, 20 by 44 feet and is striped similar-to a tennis court with left and right service courts. A 7-foot zone in front of the net, called the “kitchen,” designates the area players are not allowed to volley from. However, as of now the only lines that are supposed to be on tennis courts are tennis lines. Lines for 36- and 60-foot play can be added to tennis courts, but they must adhere to certain standards concerning color, spacing and width. Although it’s not uncommon to see lines for a variety of sports on private and recreational tennis courts. As the demand for court time grows through Pickleball ambassadors, more parks are building designated pickleball courts and more clubs are considering doing the same.

For now, the debate between the two sports continues. No player with hip, knee, or shoulder problems ever wants to hear that tennis may no longer be a realistic option. Athletes want to stay active and healthy throughout their entire lives. For these players, Pickleball just might be the answer. Starting in 2018 the USA Pickleball Association (USAPA) and the International Federation of Pickleball (IFP) will be offering Tennis Pro’s the opportunity to obtain their Pickleball teaching certifications. Additional distinctions for Wheelchair Pickleball will also be available. Interestingly the pro tours have not yet adopted Pickleball as a mainstream sport but that too will most likely change in the future.

If you like this article and want to learn more about Pickleball and would like Beach City Tennis Academy to send you a free copy of the official rule book, please reply to this blog with your email address and we will be happy to send you an electronic copy. Once teaching certifications become available, BCT Academy tennis staff plans to offer lessons and clinics as a licensed provider in designated locations.

How to sustain match play fuel

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Early morning pre match, should be eaten the night before to avoid cramping and fatigue. However, a light snack such as a banana or energy bar is fine as long it is consumed at least 2 hours before the pre match begins.

Afternoon pre match meals should be consumed within 4 hours prior to the match. Simple carbohydrates such as fruits, vegetables, pasta, and rice are great ways to metabolize and store energy later when you need it most. A little protein is also recommended such as chicken or turkey but avoid too much because it will weigh you down.

Making the time to properly digest can be as important as the food you eat. Done properly you shouldn’t feel hungry or full. While water is important, only drink a small amount to quench your thirst but don’t over-indulge. Best rule of thumb is every 2-4 games and a little extra if the weather conditions are hot to stay hydrated.

After the match make sure you plan for post muscle recovery. A sports drink with plenty of electrolytes and an energy bar are a great combination for rebuilding the muscle tissue.