Wrist injuries during tennis are quite common in both professional and recreational endeavors. Tennis is a sport that subjects the wrists to excessive strain and ending up with wrist injuries can put a player out of the game for months. There are several simple measures that must be observed to drastically reduce the risk for wrist injuries.
- Always utilize a wrist brace on the injured wrist but not one that has a thumb hole. Take note that these braces are for other sports and will not work for tennis since it is vital to properly hold the racket.
There are several simple measures that must be observed to drastically reduce the risk for wrist injuries. - It is important to warm up slowly and correctly. Oftentimes, players hit too aggressively early in the warm up. It is recommended to take time to jog slowly in order to promote the flow of blood before hitting a ball. Gently move the wrist around to warm it up and slacken the joint. When hitting the ball, strike inside the service box or short court for at least 5 minutes. Remember to hit the balls about 20% of the normal pace.
- The wrist should be stretched after the game. If the individual already sustained a wrist injury, do not perform these stretches before a doctor is consulted. The individual should hold the arm in front with the elbow locked and then flip the palm upwards. Hold the fingers of the arm being stretched using the other arm and pull for about 25 seconds. Hold the arm out again and flip the palm down. Hold the fingers and pull for another 25 seconds.
- Apply an ice pack or cold compress on the wrist after playing tennis and provide an over-the-counter anti-inflammatory medication such as ibuprofen.
- The individual should engage in lightweight dumbbell wrist strengthening exercises. It is recommended to perform wrist flexions, wrist extensions as well as wrist radial and ulnar deviations. It is ideal to start with 3-pound weights and perform these exercises.
If possible, consult a sports healthcare professional. Many players who end up with wrist injuries due to tennis might be due to incorrect technique. Proper guidance with an instructor or coach will ensure that any errors in the technique are spotted early in order to prevent any wrist injuries.
There are also over-the-counter anti-inflammatory drugs such as ibuprofen that can cause health issues such as stomach inflammation, heart problems and bleeding of the stomach and intestines. A doctor should be consulted first before these medications are used.