Tag Archives: injury

The Tennis Warm-Up

Many people ask me about the best way to warm-up.  I want focus on the warm-up from an injury prevention standpoint.  I am defining the “warm up” as the specific time that you spend on the court or field “warming up” against your opponent.  This time is critical in the prevention of injury but based on my experience, it is rarely used correctly.

First of all, I will explain what the warm-up should not be! It is not a time to perfect your strokes, techniques or to beat your opponent, it is a time to get your body ready for the vigorous activity that it is about to undertake and to prevent injuries.  Nothing is more irritating than warming up against an opponent who insists on crushing the ball full force giving no opportunity to warm up your strokes and muscles.

Sports research shows that warm muscles are much less likely to be injured than cold muscles.  As you start the warm-up, blood flow to the muscles increases, increasing their temperature and bringing in more oxygen.  This allows the muscles to contract more efficiently and generate greater force.  As you continue the warm-up, more and more muscle fibers are recruited and therefore less strain is put on each individual fiber.  The warm-up also primes the cardiovascular system for activity.

If you are playing in cooler temperatures, or in the winter when you come onto the court or field, make sure that you keep your layers on, until you feel comfortably warm, this does help avoid injury.

When you start playing against your opponent, start slowly, and then as the muscles get warmer, move more at your usual pace and length.  Feel that you are starting to groove on your performance and getting your brain into “play” mode.  For example, when warming up the tennis serve, make sure that you start at half pace and gradually increase to warm up the shoulder joint.  Again, this is not a time to perfect your slice serve, this is a time to get your blood flowing and warm-up your hand eye coordination.

In an ideal scenario, when you are certain of the time play will begin, the optimal way to warm-up is to do 5-10 minutes of gentle activity, such as light jogging or jumping rope, followed by a dynamic warm-up.  The “dynamic warm-up” is a more recently researched way of warming up for sporting activities and has been shown to be highly effective in injury prevention.  The dynamic warm-up is stretching with movement by using exercises such as lunges, arm swinging etc.  The older, static stretching method, is now used more as part of the after play cool down.  Current research shows static stretching that may reduce the amount of power muscles can generate.

So remember, that a well-performed warm-up is a great tool in the prevention of injury and is also a great way to maximize your performance potential!

 

 

Written by:  Reshma Rathod, PT

What a Pain in the Neck

Neck pain is a common reason for doctor visits. It is so common that the topic made it to the Washington Post recently in an article titled “What you need to know about that pain in your neck.”

Here are some facts about neck pain:

  • A common cause of neck pain is poor posture during work, rest or leisure.
  • Lifting or carrying heavy objects can strain muscles connecting your arm/shoulder and neck.
  • Even light weight (or un-weighted) repetitive motions can cause neck pain.
  • Excessive tension or stress frequently causes us to hold our jaw, neck and shoulders in a way that leads to pain and headaches.
  • The joints of the neck allow a great deal of motion. That is why necks are vulnerable to injury with trauma.

What you need to know before you go to the doctor:

  • Majority of neck pain episodes resolve in 2-3 weeks without imaging studies.
  • The older we are the more likely neck pathology will be seen on imaging studies even on those people without neck pain.
  • Over the counter analgesics (Acetaminophen, Ibuprofen, Naproxen Sodium) are more effective in treating neck pain than muscle relaxants.
  • Sleeping with too many pillows or a pillow that is too firm can cause neck pain.

What you can do:

  • Use heat or cold pack to soothe muscle aches. Use the type that feels best to you.
  • Decrease unnecessary weight in your handbag, book-bag or briefcase.
  • Remind yourself to relax your neck, jaw and shoulder muscles while trying to maintain good posture.
  • Consider Physical Therapy to help improve muscle and joint balance via exercises for your neck and shoulder girdle.
  • If pain has not resolved in time, or if your pain was caused by trauma, see your physician or urgent care clinic.

 

Written by: Miriam Graham, PT, DPT
Edited by: Claire Agrawal, PT, DPT

Photo Credit:
http://media2.mindandbodychiro.com.au/wp-content/uploads/2015/01/img-neck-pain-spreading-shoulders-450×600.jpg

Link to Washington Post article:
https://www.washingtonpost.com/national/health-science/what-you-need-to-know-about-that-pain-in-your-neck/2016/04/11/5666e97c-a2a3-11e5-b53d-972e2751f433_story.html