Kathie Marshall
Congratulations Ranchers! You’ve made it through the long hot summer and as the weather cools the real fun begins for the SaddleBrooke Ranch Tennis Association (SBRTA). Many of you have been traveling throughout the summer or like me have been too lazy to play at 7 a.m., so you might have taken a three-month hiatus. However, in the fall things start to happen: The weather cools, snowbirds come back, and the tennis courts start to fill up.
Inter Club and United States Tennis Association (USTA) teams begin again, and before you know it, you are back in the swing of things. But when getting back after a summer of cruising or globetrotting, consider easing into play and making sure you are properly conditioned to enter regular social or competitive play. Above all, you want to avoid injuries so that you can play your beloved sport long into your retirement.
Here are some tips to help prevent injuries while playing tennis.
Warm up and stretch: Before playing, warm up with jumping jacks, cycling, or walking, then stretch for 30 seconds each stretch. This helps improve joint range of motion and prevent muscular strain.
Wear appropriate footwear that is designed specifically for tennis—not running or walking shoes. Try to break in your new shoes before going on to the courts. Injuries can occur when your new shoes catch on the surface of the hard courts.
Use proper technique. Use proper form when hitting the ball to avoid strain and overuse injuries. Volleys should be hit off to your side and in front of your body. When hitting groundstrokes, avoid using just your arm. Generate power by using the big muscles in your body. Check our pro led and free clinics to get tips on proper form. Take lessons from a trained instructor if you have questions about your technique.
Stay hydrated. Drink water before, during, and after playing to prevent dehydration and fatigue.
Take breaks. Take breaks when needed. Listen to your body: Stop playing if you feel pain.
Avoid playing in certain conditions. Avoid playing on wet or cracked courts, and avoid playing in weather that’s too hot, too cold, or too windy.
Exercise your shoulders. Regularly exercising your shoulder muscles can help prevent rotator cuff tears and shoulder impingement syndrome.
Avoid overplaying. Instead of playing daily, consider playing 3 or 4 days a week alternating your time working out in the gym with specific exercises that build strength and flexibility.
And, lastly, take the advice of one pro who coaches senior teams, “At some point, at our age, instead of running after every impossible to get ball, let it go and say to your opponent “good shot.”
So, stay healthy and ready yourself for a lot of upcoming tennis fun this fall!
Save the dates for upcoming SBRTA events:
Oct. 15: Rocky Horror Picture Show in Sol Ballroom
Nov. 11-16: Steiness Festival with the dinner dance event on Saturday, Nov. 16