Sports: Tennis

Rules
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Playing tennis entails potential risks for your back since it requires frequent torsion, rotation and flexion postures of the spinal column. Also, movements are performed quickly and, unless there is prior good training, the ball is usually hit at forced postures. Tennis also tends to develop musculature more on one side than the other, generating muscular asymmetry, which is damaging to your back.

However, these potential risks are affected by several factors: intensity and frequency of play, back muscle fitness and performance of compensatory exercises, and the quality of the sports equipment you use. The worst choice for your back is that you play tennis frequently as the only exercise you practice.

It is recommended

To perform an exercise program to develop musculature of the spinal column in order to compensate for the muscular imbalance induced by tennis. Exercises that may be appropriate for some may prove inappropriate for others. Thus, it is convenient to undergo a physical examination and a muscular assessment by a physician, to determine the best exercise program in each particular case.

A 15 minute warm up session must alway be performed before practicing any type of exercise. Warming up is essential to prepare your body for further exercises and to avoid injuries. Start by running softly around the court during a few minutes, then move the involved joints (shoulders, elbows, wrists, knees, ankles), and end up by practicing a series of racket blows (serves, long court hits, hits against the net), but slower than normal.

Use a light and easy to manage tennis racket with a large center made of graphite and fiberglass, with a handgrip designed to minimize vibrations.

Use adequate tennis shoes, light and firm, with impact resistant cushioned soles.

Avoid bending, turning or leaning your back excessively to hit all balls; we also recommend training in fast running, which helps you to play in the correct posture and to hit the ball in the adequate position and firmly supported.

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