Top Tips for Injury Prevention in Tennis and Squash

Whether you're a devoted tennis or squash enthusiast, you understand that these fast-paced racquet sports demand agility, precision, and quick movements. However, the physical demands of these sports can also put stress on your body, heightening the risk of injuries. At The Urban Physio, we recognise the unique demands of tennis and squash and are dedicated to providing personalised support to help you elevate your performance to the next level, prevent injuries, and fully enjoy your game while minimising concerns about potential setbacks.

Here are our top tips:

Warm-Up: The Foundation of Injury Prevention

Before immersing yourself in an intense game of tennis or squash, it's crucial to warm up effectively. Your body needs to transition from a state of rest to dynamic activity, and this transition should commence before you step onto the court. Prior to entering the court, we recommend engaging in dynamic movements such as spinal rotations, shoulder exercises, lunges, twists, squats, and a light jog. Once on the court, allocate 5-10 minutes to gradually increase the intensity of your ball hitting. This serves as both physical and mental preparation, elevating your heart rate and warming up your muscles, significantly reducing the risk of injury.

Cool Down: The Importance of Properly Concluding Your Game

While we understand the allure of socialising immediately after a game, we strongly encourage you to invest the necessary time in the all-important cool-down phase. After your match, take the time to gradually slow down your pace with a leisurely walk or by performing static stretches. This gradual process helps lower your heart rate, return your body temperature to normal, promote muscle recovery, enhance flexibility, and significantly reduce the likelihood of injuries.

Hydration: The Key to Post-Game Recovery

Maintaining optimal hydration is crucial. Take a proactive approach by consuming water or isotonic sports drinks that help swiftly replace lost fluids and essential minerals, especially on hot days when playing outdoors. Dehydration often becomes noticeable too late, so we recommend increasing your water intake a couple of hours before playing and keeping a water bottle within reach to sip on during and after the game.

Recovery and Rest Days: Listen to Your Body

Tennis and squash can be addictive, leading you to play for extended periods or over consecutive days. However, it's essential to listen to your body's signals and incorporate planned recovery days into your schedule. Rest is essential for preventing overuse injuries and enhancing your overall performance.

Release: Maintain Flexibility and Mobility

After an intense game or training session, incorporate stretching, heat therapy, or massage to alleviate tense muscles. Holding each stretch for at least 30 seconds not only aids in recovery but also improves your mobility and flexibility on the court, enabling you to reach those challenging shots.

Strengthen: Fine-Tune Your Game

While tennis and squash naturally contribute to fitness and strength, focusing on specific muscle groups can further enhance your performance and reduce the risk of injury. Concentrate on isolating core muscles, the mid-back, glutes, and hamstrings through targeted strengthening exercises to boost your balance and overall game.

Elevate Your Game with The Urban Physio

Whether you're dealing with persistent injuries or striving to elevate your game, we possess the knowledge and expertise to support you. Through hands-on physiotherapy, acupuncture, regular sports massage, and clinical reformer Pilates, we can tailor a plan to cater to your unique needs. We also offer a personalised exercise program that can be accessed via your phone, allowing you to perform exercises courtside as part of your warm-up or cool-down or to do strengthening at home or in the gym. Our experienced team is here to assist you in recovering from injuries and honing your skills to become a better player.

Tennis and squash are exhilarating sports that offer both physical fitness and mental stimulation. By adhering to these top tips for injury prevention from The Urban Physio, you can continue to relish these sports while safeguarding your body against potential setbacks. Always remember that a little preparation and self-care can go a long way in ensuring you remain at the peak of your game.

Book your appointment today and discover how The Urban Physio can assist you in achieving your goals.