Fitness

Almost, if not all, know who Serena Williams or Novak Djokovic is. They are professional tennis players adored by many because of their beauty, power, athleticism, speed, and mastery of the said sport. However, not everyone fully understands that these players exert tremendous efforts and sacrifices to get where they are right now.

As tennis players, fitness is among the most vital things they need to consider. Having a thorough and well-planned routine could be the crucial difference between winning and losing. Therefore, players spend a significant amount of time training 6 to  8 hours every day, 6 days a week, to condition their bodies.

If you aspire to become a professional tennis player or just want to be good in this sport, there are various things you should first know about, including how tennis players stay in shape.

Arm Exercises

It is an open secret that the fittest players are among the most difficult to beat. Aside from the court, professional tennis players spend a notable amount of their time in the gym preparing their bodies for the game. Furthermore, the players considerably focus on training their arms.

Many players also include strength training in their fitness routine, that’s why a combination of exercises such as push-ups, medicine ball drills, chest presses, straight-arm rowing, and dips are encouraged. Moreover, there are multiple exercises tennis’ players can experiment with. In addition, they make sure that their training sessions vary to build the tone and muscle in their arms continually.

Leg Training

Aside from arms training and exercises, tennis players also pay serious attention to their legs. Most professional players possess toned and sculpted legs that carry agility, speed, and sheer strength crucial when playing tennis.

One of the most common exercises to tone a player’s legs is skipping. Most players skip for a minute before resting and then repeat this exercise between three 3 to 5 times, depending on the player’s fitness level.

Another training regime that works wonders for developing the tennis player’s legs is interval training. Even the famous Serena Williams is incorporating interval training in her routine. If they’re using a treadmill, it usually starts by walking for about 2 minutes. Then they will gradually increase their pace on a steeper gradient for one 1 minute and then another minute sprinting with no gradient. The player repeats this process 3 to 5 times.

A stopwatch or lamppost is utilized to track the time intervals and complete the session when training outside. In addition, the training routine can include lateral raises, lunges with resistance, and squats using the best Olympic barbells.

Cross-Training

Professional tennis players can’t spend all their time training at the gym or playing at the court even if they want to. They also have other commitments and responsibilities. However, this doesn’t mean that they are neglecting their training. There are many other forms of exercises players can do to work their bodies. This is known as cross-training.

Cross-training is essential to all athletes, not just tennis players. This method helps build and work the players into another muscle group, which will make them be better tennis players. Consequently, it will also help reduce the stress in the body and even lessen the risk of getting a common tennis injury.

The player’s training routine can include alternative training sessions such as strength training, cycling, and rock climbing. Variety is the key to achieving the best fitness training result while keeping up the mind and focus in the game.

Rest and Recovery

After performing strenuous physical activity, it is vital to let the body have plenty of rest and enough recovery time. The body always recovers when sleeping, so it is significantly essential for players to have eight 8 to 10 hours of sleep every day.

In addition, having a proper pre and post-stretching routine is vital to enhance athleticism, flexibility and even prevent frequent injury in tennis. Moreover, a simple stretching routine can help promote healthy blood circulation, improving coordination and mental aptitude.

Furthermore, if players stretch improperly, then there is a high it will negatively affect their muscles. Consequently, over time, tennis’ players can have permanent damage to their ligaments and joints.

Diet and Nutrition

Diet and nutrition play a heavy role in a professional tennis player’s training and living regime. However, all will be naught if their bodies do not have the energy to complete their training and exercise.

Carbohydrates are among the essential foods professional players include in their diet. During a match, they can lose an average of 500 to 1500 calories. Therefore, it is essential to replenish them by eating rice, pasta, and cereal after the game.

In addition, foods rich in protein and fiber are also sought after. Furthermore, tennis players never forget to include fruits and vegetables in their diet. Also, taking multivitamins, supplements, and greens powders with fiber can help replenish the body’s energy.

The Bottom Line

Tennis is a popular sport played by many people. However, tennis does not follow a specific time compared to other sports such as football, basketball, and cricket. A single match can continue for any amount of time. That is why players need to maintain a high level of fitness, to play and survive the high-intensity game set in an indefinite amount of time.

Nevertheless, training to become a tennis player should not be difficult. With the four (4) essential tips mentioned above, you now know what you need to do to have a physique like a professional tennis player.

What causes tennis elbow and how to treat it – by Amar Arun Patel, MD

Tennis elbow, also known as “lateral epicondylitis,” is a painful condition that occurs from overuse of the forearm. It can be extremely annoying and nagging, but fortunately, the majority of people will improve with the right information and guidance.

Here is an article about good racquets for tennis elbow.

Why does tennis elbow happen?

It’s easiest to understand tennis elbow by first understanding the anatomy of the forearm. Tendons are cords of tissue that connect muscle to bone. When a muscle contracts, it pulls the tendon, which in turn pulls the bone to move a joint.

Specifically, in the tennis elbow, the muscles that allow the fingers and wrist to extend (or bend up) have tendons that attach to the lateral (or outside part) of the elbow. Repeated firing of these muscles can cause strain and degeneration to the tendons. Much of this happens from twisting and bending motions, but activity with the forearm pronated (or palm down) also puts a tremendous load on these tendons. Many times, this happens over time simply due to overuse of the muscles. Sometimes, a traumatic event may cause it, such as a direct blow to the elbow.

While playing tennis has been considered the classic source of tennis elbow, in reality, many other activities can cause this! Common causes include throwing sports, use of tools for home repairs, gardening, knitting, playing musical instruments, excessive computer work, and weight-lifting.

What does tennis elbow feel like?

People with tennis elbow typically feel a nagging pain at the outside of the elbow. It starts right in the muscular area just past the elbow and will intensify right on the tip of the bone. The pain occurs usually with lifting or twisting. Stiffness is common in the morning. The pain intensity varies from person to person.

How do I make tennis elbow go away?

That’s the million-dollar question! Fortunately, tennis elbow resolves without invasive treatment in 90-95% of patients. However, this can take anywhere from 6 months to 18 months. During this time, most people note that pain is improving but still present.

I recommend using a three-part approach to treating tennis elbow.

The first part is activity modification. This means avoiding activities that make it worse while doing activities that make it better. Particularly, avoiding lifting with the palm down and avoiding any heavy lifting or twisting activities. It doesn’t mean that one needs to stop all activity, but it does mean being conscientious about what is hurting and to avoid these things. In addition, exercises that stretch the muscle can help this area stay loose and prevent tightening. This helps to keep the pain down and keep mobility as the tendon heals.

The second part is bracing. One common brace is a “tennis elbow strap” to use during the daytime. This brace has a strap and a small cushion that sit over the extensor muscles. The tension placed on these muscles prevents load on the tendon as it touches the bone. Another consideration is using a wrist brace at nighttime. Many people will experience pain and stiffness in the morning due to sleeping with the wrist bent. A wrist brace keeps the wrist straight to avoid discomfort.

The last part is pain management. Anti-inflammatory medication can help to reduce swelling and pain. The standard forms are non-steroidal medications (NSAIDs). This comes in the form of a pill to ingest or in a gel that can be rubbed onto the elbow. If these do not resolve over time, a steroid injection (or cortisone shot) can also help. A steroid is a very strong anti-inflammatory. While steroid injections can reduce pain, it is not a definitive cure. The first two parts of treatment as described above need to continue, otherwise, the treatment is likely to fail. Therefore, steroid injections are used sparingly. Other injections (such as platelet-rich plasma, or PRP) are also available with good clinical data.

What treatment options are there if my tennis elbow doesn’t get better?

After a trial of non-operative treatment, some people will continue to have nagging symptoms.

Fortunately, surgical options are available and have a good track record. Most physicians will recommend surgery only after trying non-surgical treatment for 6-12 months. The surgery involves removing the painful degenerated tissue. The surgery can be done through a small incision on the outside of the elbow, but options also exist for elbow surgery arthroscopically (with a small camera) or with an ultrasound machine. Regardless of the technique, the success rate of surgery is about 90%. Most patients can get back to their daily routine within the first week, light lifting at 6 weeks, and full rigorous activity after a few months. While surgery is typically successful, it is the last option if other treatment does not work.

Tennis elbow can be annoying and painful, but with the right tools, the majority of people will get better.

Dr. Patel is a hand and upper extremity specialist at the South County Orthopaedic Specialists in Laguna Woods, California. He completed his orthopedic surgery residency at the University of Miami followed by a hand and upper extremity fellowship at the Indiana Hand to Shoulder Center. He is currently an active member of the American Society for Surgery of the Hand (ASSH).

Whether you’re striving to build muscle or lose weight (or a bit of both), it’s easy to focus on more energy-intensive workouts such as strength training or cardiovascular exercises to feel the burn.

But while flexibility might not be seen as the goal in every case, overlooking stretching and flexibility exercises can have detrimental effects on the body.

Not only does a quality flexibility workout help improve your general flexibility, but these exercises can also help you reduce tightness and tension throughout the body and enable you to complete your other workouts more safely and effectively. 

This simple and effective flexibility workout is best completed at the end of the day to help your body recuperate and your mind relax. You can complete them as a full circuit or just pick your favorites to add to your regular routine.

Hold each position for 15-30 secs, and repeat 1-3 times to create a set. If you feel pain or discomfort, reduce the stretch to a level that causes some tension but not pain. The goal is to stretch, not injure!

1. Figure-Four Hip Stretch

1. Lie flat on the floor on your back.
2. Raise your right leg and cross the left foot over your left knee.
3. Wrap your hands around your right thigh. After that, gently pull the left leg towards you.
4. Keep your upper body relaxed as you hold the position for 15-30 seconds.
5. Repeat on the other side.

If your body and hips are particularly tight, you might find a nice stretch even without lifting the second leg. Just do what feels good.

2. Inner Thigh Stretch

1. Sit on the ground with a straight back and tall torso.
2. Bring your feet together in front of you. The soles of the feet should touch (or as close to touching as you can get) with your knees bent to the sides.
3. Grab hold of your feet in both hands.
4. Gently pull forwards, keeping your back straight, until you feel a soft stretch in the lower thighs.
5. Hold for 15-30 seconds.

3. Hamstring Stretch

1. Lie down on your back bending your knees to your chest. Keep the soles of your feet on the floor.
2. Slowly raise your right leg, keeping it as straight as possible.
3. Reach out to hold the leg at the lowest point you can reach.
4. Keep a flex in the foot as you gently pull your leg towards you.
5. Hold for 15-30 secs, then repeat on the other side.

If your hamstrings are really tight or you find yourself shaking, a resistance band can be looped around the raised foot to help you get a little more leverage. 

4. Pigeon Stretch

1. Start on all-fours on a mat.
2. Bring the left knee towards the chest, then rest it on the floor between your hands with the foot beneath your right armpit (or as close as you can get).
3. Straighten your right leg out behind you, being careful to keep your hips in line.
4. Hold for 15-30 seconds, then slowly unravel to the starting position and repeat on the other side.

5. Wall Calf Stretch

1. Start by standing in front of a solid wall, bracing your hands against it.
2. Step your right leg forward, keeping a slight bend in the knee.
3. Straighten your left leg out behind to come into a lunge.
4. Bend your right leg, focusing on maintaining tension through your arms and keeping the left heel on the floor.
5. Hold for 15 secs, then switch to the other side.

6. Cross-Body Shoulder Stretch

1. Begin in a standing position. The feet should be hip-width apart, with your arms by your sides.
2. Extend one arm across your body at shoulder-height.
3. Wrap the opposite arm around the extended one, gently pulling against it until you feel a pleasant stretch.
4. Hold for 30 seconds, then release both arms and repeat on the other side.

7. Cobra

1. Start by lying on your belly on a mat. Extend your legs out behind you and your hands on the floor by your shoulders.
2. Keep your elbows as still as possible as you push through your hands to raise your head and torso. Keep your core engaged. 
3. Hold the cobra pose for 15-30 seconds, then with control, lower back down.

Workout Tips

It’s a great idea to complete a full-body stretching and flexibility routine daily, if possible. Hold each stretch for 15-30 seconds before releasing and move with the breath to transform your flexibility workout into a moving meditation to get extra benefits.

So, whether you’re looking to participate in the latest TikTok flexibility challenge or simply want to improve your fitness, be sure to incorporate these flexibility exercises into your daily workouts. 

We are living in a weird time right now with many people staying home due to the Coronavirus. But you can work on your tennis fitness from home.

I base this post on info from my friends at Martin Method Tennis Fitness. They create some excellent fitness programs for tennis players. Working on your fitness and footwork can have a huge impact on your game and also help you stay injury-free. They recently published a post on their blog about a tennis fitness workout for home and one on wrist injuries which I think is worth a read if you have concerns about your wrist.

The program in the post is free and you can do it anywhere. I personally like to visit the gym at least a few times a week, but in the current situation in Malta all gyms are closed, so I need to work out from home or on the tennis court. It is easy to use this time to mainly eat, drink and watch Netflix, but I want to make sure not to fall into this easy trap.

The exercises they recommend are all specific for tennis and are a great way to increase strength, core, and power. But you need to bring the intensity and the willpower.

Tennis Fitness From Home

You need to watch the video from the Martin Fitness website.

Work at your own pace and build up the intensity as you feel you can. Being consistent is the key to getting good results. Following this program 2-3 times a week will give you the strength gains, you need to boost your performance. Start with completing 2 sets of 12 reps with 60-sec rest between each exercise and then gradually build up from there. By the end, you should be performing 4 sets of 15 reps with 45sec rest between each exercise.

 Check out the Martin Method Fitness Programs here