Love tennis? Try these 5 great tips
Do you dust down your old racquet each year when Wimbledon strikes – then shove it back under the bed straight after?
You’re not alone. But tennis isn’t just for June – or professional players. It’s a great fat-burner, torching around 400 calories an hour. It works your upper body and core, plus research suggests it’s good for the brain (as you learn to anticipate your partner’s moves). And, of course, it’s highly sociable and fun.
So this year why not book in a lesson or three with a local coach to hone your technique. And whether you’re a newbie or an improver, bear in mind the following to avoid the dreaded tennis elbow:
1 Orange balls are an option
The beauty of tennis is it can be adapted to all fitness levels. For example, you can play on a smaller court, using lighter balls. ‘I see people struggling to play with yellow balls, the same type Murray, Djokovic or Nadal use,’ says Sam Richardson of the Lawn Tennis Association. ‘But these are heavy with a high bounce. Green or orange are slower and softer, so there’s more chance of hitting them and starting a rally.’
2 The right size racquet helps
Avoid common injuries such as tennis elbow (a sharp pain around the outside of the elbow) by ensuring your racquet’s the correct size. ‘Go to a sports shop with a specialist tennis section. Often clubs sell their own racquets and staff arehelpful,’ says Mr Simon Moyes, consultant orthopaedic surgeon at The Wellington Hospital. ‘Suppliers can check the handle circumference is appropriate for your size hand; this can be adjusted by adding tape, which also offer protective cushioning.
Check racquets aren’t too heavy or light, and the strings aren’t too tight. ‘If you’re getting too much shock, an absorber can always be inserted into the strings,’ says Moyes. ‘Correcting a poor grip, carrying out regular forearm stretches and using forearm supports are also helpful.’
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3 ‘Proper’ shoes help
As your game improves, upgrade your scruffy trainers. ‘The more you play and the better you get, you’ll probably want to invest in a pair of tennis shoes which give you more stability, ‘ says Richardson.
Moyes adds: ‘To minimise injury, you need a shoe ideally designed for the surface you’re playing on regularly, be that clay, grass or tarmac.’
4 You should watch your shoulders
It’s good to be enthusiastic – but don’t overdo your Federer impressions as you lunge for the ball or serve that ace. ‘As well as elbow injuries, the most common injuries in tennis are overuse injuries to the shoulder,’ says Moyes. ‘Players often develop rotator cuff syndrome, which is inflammation and tearing of the rotator cuff in the shoulder.’ Ouch. The best way to avoid this? Get a coach who can help you hone your technique and cure bad habits.
5 You can play tennis all year
‘Tennis isn’t just for summer, it’s a year-round sport,’ says Richardson. ‘There are floodlit and indoor courts, so you can play in winter, too.’ So keep that racquet out from under the bed.
Will you be taking up tennis this year? Tweet us @healthymag or join the conversation at Facebook.com/healthymagazine
