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4 Common Injuries in Racket Sports and How to Avoid Them
Racket sports like padel, and tennis are exhilarating and dynamic, but their rapid movements and high impact can lead to injuries if proper care isn’t taken. Knowing the most common injuries and how to prevent them can make a huge difference in staying healthy and active. This blog explores four common injuries in racket sports: knee injuries, ankle sprains, elbow pain, and wrist sprains, along with effective preventive measures.
1. Knee Injuries
In racket sports, knee injuries are common due to frequent lateral movements, jumps, and sudden changes in direction. All the above sports involve your body reacting to what your opponent is doing. Because the knee is a reactive joint it relies on the what the hip and ankle are doing. Therefore, the knee might take the brunt of the force which results in pain. As a result, knee pain often arises from issues such as patellar tendonitis. Repeated stress on the knees can result in inflammation which can turn into a long-term issue.
How to Avoid Knee Injuries:
- Strengthening Exercises: Strengthen the muscles surrounding the knee, particularly the quadriceps, hamstrings, hips and glutes to provide better support the knee joint.
- Mobility: This is the maintenance component to reducing knee pain. Foam rolling of the surrounding muscles (Calves, hamstrings, quadriceps, hips) to improve flexibility.
- Wear Knee Supports: Using a knee brace, knee support, or knee compression sleeves can provide added stability to the knee joint, especially during high-impact play. Zamst offers the ZK-Motion (INSERT YOUR PRODUCT PAGE URL!) and ZK-Protect (INSERT YOUR PRODUCT PAGE URL!) providing a moderate to strong level of support increasing ability to alleviate knee pain and reduce risk of further injury
2. Ankle Sprains
Ankle sprains are one of the most frequent injuries in racket sports due to quick direction changes, lateral movements, and jumps. They occur when the ankle rolls outward primarily and sometimes inward, causing the ligaments to stretch or tear. Sprains vary in severity, from mild to severe.
How to Avoid Ankle Sprains:
- Strengthening and Balance Training: Strengthening the muscles around the ankle and performing balance exercises can improve stability and proprioception. Strengthening the hip can also improve ability to strategize lateral dynamic movements.
- Ankle Stabilizers: Wearing an ankle brace or ankle stabilizer provides added support and can reduce the risk of rolling the ankle during lateral movements. These supports are particularly beneficial for players with a history of ankle sprains. Zamst offers two braces that have more light to moderate support such as A1, Filmista Ankle and A2DX.
- Warm-Up Routine: Engage in a thorough warm-up before playing. This should include ankle rotations otherwise known as CARs and dynamic stretches to prepare the joint for sudden movements.
3. Elbow Pain
Elbow pain is a common complaint for avid racket players, especially in sports like tennis and padel, where repetitive forearm motions are involved. Conditions like “tennis elbow” (lateral epicondylitis) and “golfer’s elbow” (medial epicondylitis) occur when repetitive swinging causes strain and inflammation of the tendons in the elbow. Symptoms include soreness, tenderness, and pain when gripping objects or swinging a racket.
How to Avoid Elbow Pain:
- Strengthening Exercises: Strengthen the muscles of the forearm and shoulder to reduce strain at the elbow. Eccentric exercises for wrist extension, flexion and rotator cuff strength can help with reducing pain.
- Mobility routine: Stretching the forearm muscles before and after playing helps maintain flexibility. Using tools such as lacrosse ball to reduce tension of tissue in the forearm can help with mobility.
- Elbow Supports: Wearing an elbow brace or elbow support can help stabilize the joint and reduce strain, particularly during extended play. This is beneficial for players prone to elbow pain or recovering from a previous injury. Zamst offers the elbow band which can help reduce force onto the tendon.
4. Wrist Sprains
Wrist injuries, including wrist sprains, are also common in racket sports due to the repetitive and powerful motions involved in hitting the ball or shuttlecock. A wrist sprain usually occurs when the wrist is forced into an awkward position, causing strain or small tears in the ligaments. Symptoms include pain, swelling, and limited range of motion.
How to Avoid Wrist Sprains:
- Strengthening Exercises: Strengthen your grip and shoulder muscles to improve stability and reduce strain.
- Wrist Supports: Wearing a wrist brace or wrist support can provide extra stability and help prevent excessive motion during high-impact shots, reducing the risk of injury. Zamst offers the wrist band in two models : Filmista Wrist and Zamst Wrist Band which gives a moderate level of support:
- Technique and Grip: Ensure that you’re using the correct wrist position while swinging. Avoid overextension or excessive wrist movement, as this can lead to sprains. Using a racket with the right grip size also minimizes wrist strain
Final Thoughts
While racket sports can put strain on your joints, taking proactive steps to prevent injuries will allow you to continue enjoying the game. By focusing on proper technique, strengthening exercises, and wearing supportive gear such as knee braces, ankle stabilizers, elbow supports, and wrist braces, you can play confidently and reduce your risk of injury. Incorporating these preventive measures into your routine can help reduce risk of injury to your body.
ABOUT THE AUTHOR
EVAN JEFFRIES is a physical therapist with a Doctorate in Physical Therapy (DPT) from the University of St. Augustine for Health Sciences. He is also the owner of Evolving Motion and has vast knowledge of the musculoskeletal system and has treated many orthopedic conditions by bringing a proactive approach to healthcare and lifestyle. Recently he has also been active on social media as an injury analyst mainly in related to injuries NBA players have sustained. Evan can be followed on his social media accounts.
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