PLAYING THE RIGHT SHOTS HOW TO PLAY A LONG INNINGS Dr. Anita Desai B. Physiotherapy,(Mum.),M. I. A. P. Fellowship in Orthopedic Rehabilitation @Copyrights reserved
Transcript
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HOW TO PLAY A LONG INNINGS Dr. Anita Desai B.
Physiotherapy,(Mum.),M. I. A. P. Fellowship in Orthopedic
Rehabilitation @Copyrights reserved
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IMPORTANCE OF FITNESS To be healthy- for the body to function
efficiently To be able to perform activities well Strengthen your
child's bones Help promote healthy blood pressure and cholesterol
levels Boost your child's metabolism Help your child maintain a
healthy weight Improve your child's self-esteem @Copyrights
reserved
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IMPORTANCE OF FITNESS IN TENNIS Tennis is a physically
demanding exercise Increase your child's muscle strength and
endurance Help protect your child's muscles and joints from injury
Improve your child's performance in nearly any sport. To sustain in
the game for a long time( as in play the game for many years)
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FITNESS IN TENNIS PLAYERS REQUIRES General fitness - To be able
to complete the game easily, without much effort Muscular Strength
- To be able to deliver powerful strokes Agility - To be able move
around the court swiftly @Copyrights reserved
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Equipment Shoes Should be flexible, light weight and have a
good cushioning on the sole to reduce the impact of the ground with
socks. Clothes Loose, light clothing cotton or play dry to absorb
the sweat. Supports or bands as required e.g. wrist band. Hair tied
back, no fancy jewellery to minimise the intensity of injuries if
they occur. Size of the racket and the string tension should be
appropriate. @Copyrights reserved
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SHOES Specialized sole for shock absorption. A combination of
leather or vinyl(which give support) with mesh(keep the feet cool)
gives support as well as allows the shoe to breathe and have good
ventilation. Shoes which are ill fitting can cause bunions or
calluses. It is important to have the correct size.(Use wide toe
box in case of bunion.) Use good arch supports in case of flat feet
or well cushioned shoes in case of high arches. @Copyrights
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COMMON INJURIES - 1 ANKLE SPRAINS damage to the ligaments and
other soft tissues around the ankle due to the sudden sideways
movement particularly if the surface is slippery or the player is
fatigued. If an injury occurs, treatment is RICE. Wear an ankle
stabilizing support while playing. Rehabilitation programme
including strengthening the ankle and improving grip and balance
with exercises. @Copyrights reserved
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ANKLE SPRAINS -Sprains of the outer ligaments of the ankle are
common. -You can minimize the risk by selecting shoes that are
specifically designed for tennis and that have substantial support
built into the outer counter of the shoe. @Copyrights reserved
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COMMON INJURIES-2 SHOULDER STRAIN - Could be due to bursitis or
inflammation of the Rotator cuff muscles. Caused due to repeated
stresses while serving or strokes or excessive overhead serving.
Gives pain when the arm is raised. Shoulder stabilisation and
strengthening exercises to increase the strength and endurance of
the muscles. If occurs,treatment includes ice, rest for the
inflammation to subside and a graded rehabilitation programme.
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ROTATOR CUFF TENDINITIS More likely to occur if the arm is at
an angle of 90 deg from the side of the body. Changing your
technique to increase the angle to more than 90 deg.(ideally 135
deg) will lessen the chances of injury.. @Copyrights reserved
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Shoulder stretch @Copyrights reserved
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COMMON INJURIES - 3 CALF STRAIN Caused due to stress in the
calf muscle due to overstretching or forced push off. Stretching
the muscles and a good warm up is essential. If occurs, RICE and a
graded stretching and strengthening programme to increase the
muscle strength. @Copyrights reserved
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CALF STRAIN - Most common cause is a tight calf muscle. -
Stretching the calf muscles with the leg extended gives a good
stretch to the muscle. - Tendinitis is an inflammation of the
Achilles tendon due to overuse. - Treatment is RICE and the use of
heel lifts. @Copyrights reserved
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COMMON INJURIES 4 BACK STRAIN Strain in the back muscles due to
sudden strong uncontrolled movements. May be a sprain in the
muscles or a bony injury to the spine like a stress fracture due to
sudden hyperextension with rotation and bending. Can be avoided
with proper coaching, avoiding faulty techniques of serving and
back strengthening and core stability exercises to improve posture
and support to the spine. @Copyrights reserved
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BACK PAIN - Common technique flaw involves overarching the back
on serves and overheads instead of bending the knees and lifting
the heels to properly balance the upper body. - Strengthen
abdominal and back muscles and to increase flexibility can minimize
back pain associated with tennis @Copyrights reserved
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COMMON INJURIES - 5 Tennis Elbow Intense pain in the muscles as
they attach to the bone near the elbow radiating to the forearm.
Caused due to shearing forces on the elbow. Sudden twisting and
turning movements. Can be avoided by doing a good warm up and
stretching and strengthening exercises. Correcting faulty grip and
the right size of grip of the racket and the right technique.
Treatment includes ice, rest and a tennis elbow support.
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TENNIS ELBOW Can be caused by a faulty backhand technique like:
- Elbow leading the racket -Wristy impacts -Late strokes.
Two-handed backhand relieves the stress on the muscles which attach
to the lat. epicondyle. @Copyrights reserved
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Tennis Elbow Stiffer graphite-type racquets with large heads
that expand the impact area are preferred. String tension should be
manufacturers lowest recommendation. Smaller heads and excessive
string tension require the forearm muscles to exert more and may
lead to Tennis Elbow. @Copyrights reserved
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GRIP Too small a grip -allows the racket to twist or move in
your hand which can in turn lead to tennis elbow. Forces you to
squeeze the racket tighter to maintain control, leads to fatigue in
the hand, wrist, forearm and elbow, and can cause tendinitis. You
can sometimes increase the size of a grip with a sleeve. Handshake
grip is the best with the racket making an L with the forearm.
Proper fitting grip will improve your control over the racket and
improve your game.
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KNEE STRAIN Tennis, being a high impact sport, the knee is
under a lot of stress. The Quadriceps muscle plays a major role in
stabilizing the knee joint. Weakness of these muscles or improper
footwear, tightness in the muscle can be the major causes for knee
strain. Good stretching of the Quadriceps, warm-up, strengthening
and correcting the footwear are important to avoid this.
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KNEE STRAIN -This is thought to be related to the "spring-up"
action of the knees on the serve. -A short-arc knee strengthening
program to build up the innermost quadriceps muscle in the thigh.
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HAMSTRING STRAIN Doing too much, too soon or pushing beyond
your limits. Poor flexibility and strength. Muscle imbalance
between the quadriceps and hamstring muscle groups. To avoid,
warm-up and stretch before the game. Gradual increase in the
intensity and duration of exercise reduces the chances of a muscle
strain. @Copyrights reserved
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PRECAUTIONS Wear loose comfortable clothing. Wear correct shoes
meant for the particular game. Keep yourself hydrated by drinking
adequate amount of fluids. Do a proper stretching and warm-up to
prevent injuries. Cool down is as important. @Copyrights
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CORE STRENGTHENING EXERCISES Core-strengthening exercises
strengthen your core muscles. Includes your abdominal muscles, back
muscles and the muscles around the pelvis. Strong core muscles make
it easier to do physical activities They improve your balance and
stability. @Copyrights reserved
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Pelvic tilt @Copyrights reserved
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Pelvic bridging @Copyrights reserved
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Static Abdominals @Copyrights reserved
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Dynamic Abdominals @Copyrights reserved
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Abdominal exercises - 1 @Copyrights reserved
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Abdominal exercises - 2 @Copyrights reserved
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Abdominal exercise -3 @Copyrights reserved
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Back Extensor exercises - 1 @Copyrights reserved
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Back extensor exercises - 2 @Copyrights reserved
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Dynamic Hip Strengthening @Copyrights reserved
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SINGLE LEG BALANCING @Copyrights reserved
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NUTRITION Is the gear within. The right food can make you a
better player, resist fatigue and stay healthy. For kids, a healthy
balanced diet is required. Try to eat all colored food. @Copyrights
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NUTRITION Proteins(found in meat, beans, fish, nuts, pulses
like chick peas) Carbohydrates (fruits, vegetables, and whole
grains are the best sources) Vitamins (as found in fruits and
vegetables, for instance) Fats, as in nuts, cheese, butter, oils
Water, in plenty. 1 - 2 cups prior to exercise and cup every 30
minutes during activity. DON'T WAIT UNTIL YOU ARE THIRSTY. Minerals
like calcium found in milk, yoghurt, cheese, green leafy vegetables
and iron as in meat, beans, leafy vegetables. @Copyrights
reserved